Exercise is the be-all and end-all in the treatment of joint pain and osteoarthritis. One of the best activities is cycling. It can relieve the pain of movement and mobilize the joints. Before you start riding, however, you should set up your bike properly, be pain-free, and then choose the right cadence. The initiative “Strong against pain” gives tips on the joint-friendly sport of cycling – so that it will soon be for you: gear up, joint pain out!
Cycling despite osteoarthritis
Regular cycling is healthy. This is because the movements involved in cycling can strengthen the postural muscles and help produce more joint fluid. This acts as a lubricant and normally ensures that the joint surfaces glide smoothly against each other; cycling is especially gentle on your knees because they don’t have to bear the full weight of your body.
Relieve pain from osteoarthritis: here’s what helps!
“When you get on your bike, make sure you have proper posture and the optimal cadence, otherwise a bike ride will do more harm than good to your joints. And ride without pain!” says Prof. Dr. Josef Zacher, orthopedist and chairman of the board of the initiative “Strong against pain”.
What to watch out for when cycling? 8 tips!
- Adjust saddle height: If you are sitting on the saddle with your leg extended to reach the lower pedal with your heel, you are sitting correctly.
- Pedal correctly: The ideal point of contact of the feet on the pedal is between the ball of the foot and the metatarsus.
- Adjust handlebar height: Adjust the handlebar so that it is higher than the saddle. The upright position puts the least strain on the musculoskeletal system.
- Select gear: Your bike should be equipped with many gears. Choose preferably small gears!
- Cadence: the ideal cadence for cycling is 80-100 pedal revolutions per minute. The fast pedaling sequence with moderate use of force prevents overloading your joints and muscles.
- Wattage on the ergometer: Set the exercise bike or ergometer to a low power value between 25 and 50 watts. Basically, if you have joint pain: small wattage, high cadence.
- Shifting with hand arthritis: should you suffer from finger or hand arthritis, a grip gear shift is recommended, which is attached as a wheel on the inner end of the handle. A slight turn is enough to shift gears and save your fingers. Another – though not quite cheap – alternative is the bottom bracket gear. This changes gears by tapping the crank arm with your heel.
- Pain-free riding: Cycling you should only in pain-free phases. Therefore, talk to your doctor and ask for an effective and well-tolerated drug pain therapy that allows you to enjoy exercise.
