Osteoarthritis of the knee is a chronic condition that has no cure. It doesn't have to keep you from getting back on the road and cycling, however. Just take some precautions to ensure a safe ride. Sports physiologist Dr. Karen Hambly, writing on the Knee Guru website, recommends that you don't get on the road until you can ride a stationary bike for 30 minutes without knee problems. In addition, choose the bike that will provide the safest and most stable ride.
Choose Your Ride
Step 1
Decide which bike will provide the most stable ride. Avoid big box stores and go to a specialty shop to look for a bike that will best address your needs
Step 2
Consider comfort, mountain, hybrid and recumbent bikes.
Step 3
Test the bike before you buy it. Ride it around the parking lot to see if your knees feel comfortable while you're pedaling.
Fit Your Bike
Step 1
Find the right saddle height for your bike.
Step 2
Ask a friend to act as a helper and hold up the bike while you sit on it. Ask the friend to eyeball your cycling position.
Step 3
Adjust your saddle height so that your leg is just slightly bent at the bottom of a pedal stroke. Double-check this fit by ensuring that you can just barely touch your toes to the ground when sitting on the bike.
On the Road Again
Step 1
Choose a flat cycling route. Avoid hills, which might challenge and stress your knees.
Step 2
Increase your cycling time gradually. Start with 30 minutes and increase your ride by five minutes each time.
Step 3
Use a low gear to keep stress off your knee. Aim for a 90 to 100 pedal strokes per minute.
Step 4
Stop riding if your knees begin to hurt.
After the Ride
Step 1
Stretch your muscles after you ride, to keep them long and flexible. Remember that strong muscles help take up the slack for weak knee joints.
Step 2
Stretch your quadriceps. Stand against a wall and pull one ankle up toward your buttocks. Hold it for 30 seconds, then switch legs and repeat the stretch.
Step 3
Stretch your hamstrings. Sit on the ground with your legs straight in front of you. Slide your palms toward your ankles until you feel a burning sensation in the backs of your thighs. Hold the stretch for 30 seconds.
Step 4
Stretch your calf muscles. Lunge toward a wall with your back foot planted on the ground. Hold the stretch for 30 seconds, then switch legs and repeat the stretch.
Tips and Warnings
- Your leg muscles help absorb the pressure and stress you place on the knee joints, so make sure they are strong. Start a routine of strengthening exercises to beef up your quadriceps, hamstrings, calves and gluteal muscles to make them better able to absorb the shock.
Things You'll Need
- Bicycle
