Last year, we mentioned cycling as a sport to consider if you’re suffering with knee arthritis. Now a new study has found it could help prevent arthritis from developing too.
The report from Medicine & Science in Sports & Exercise – based on an analysis of over 2,500 people in their 60s – concluded that people who cycled at any point in their lives were 17% less likely to develop knee pain. It also found cyclists were 21% less likely to develop arthritis with knee joint pain.
Speaking to NBC News, the lead author summed up the findings: “Based on our observational study, bicycling over a lifetime is associated with better knee health, including less knee pain and less damage to the joint,” Dr Grace Lo explained. “The more periods of time in life a person spent bicycling, the less likely she or he had knee pain and signs of osteoarthritis.”
Clearly, there are lots of positives here. And not just for younger people who want to protect their knees over the long term. It’s also potentially good news for people who have arthritis but want to maintain joint health and keep on exercising.
So what is it about cycling that’s good for knees? Here are five thoughts…
It builds supportive muscles
Muscles like the quads and hamstrings don’t merely power our legs. They actively protect our knees by maintaining stability and relieving pressure on joint cartilage. This is one reason why it’s important to build muscle strength after (and indeed before) a major knee operation. Cycling is also good at building up the gluteal muscles – weak glutes being a common cause of knee pain.
It reduces joint load
If you’ve ever felt pain in your knees as you head upstairs, there’s a good reason for that. Climbing steps generates six times the force going through your knee joints. Unless you’re planning to tackle the Alpe d’Huez on your bike, cycling won’t do this – or at least not to the same extent. You get the cardiovascular benefits of good exercise, without the joint strain.
It keeps knees mobile
Our joints are designed for movement. Without it, they begin to stiffen up. Movement also improves blood flow, transferring nutrients and oxygen to body tissues. This is important for joint cartilage, which lacks its own blood supply. Pedalling is a great way to get regular movement into your knees, whether outside, on an exercise bike, or even with a pedal exerciser – a device you can use from the sofa.
It decreases injury risk
Another benefit of cycling is that it tends to avoid the knee-injury pitfalls common to some activities. Sports like football, tennis and squash are great for anaerobic exercise, but the twists, turns and pivots make them more susceptible to ligament damage. Running is good for proprioception, but it can also jar the joints. Cycling’s circular movements are predictable and gentle on the joints.
It provides an outlet for arthritis sufferers
If you’ve spent a lifetime running or playing sport but are now suffering from arthritic pain, the idea of giving them up can feel quite depressing. This is where cycling provides real hope. It offers the potential for a whole new fitness regime without the pain. Indeed, we know patients with arthritis who struggle to walk very far but who can cycle for miles without discomfort. While that may not be everyone’s experience, it certainly shows what’s possible. So, we try to encourage patients who are thinking about making the switch to see it as an opportunity rather than a negative – as something gained rather than lost. As the US study demonstrates, cycling seems to have a lot going for it. Maybe it’s time that more of us embraced the power of the pedal.
Interested in reading more on this subject? Here are some articles you may find helpful
Bicycling over a Lifetime Is Associated with Less Symptomatic Knee Osteoarthritis (journal summary)
