Is an Exercise Bike Good for Knees? Benefits & Tips

As many people today are pursuing a healthy lifestyle, home fitness is gaining ground. However, for those with knee pain or who worry about joint health while exercising, how to choose the right machine and cardio for bad knees becomes a top concern. The foldable exercise bike, therefore, emerges as a popular option. But is an exercise bike good for knees? Does cycling help knee pain?

1. The Benefits of Exercise Bikes for Knee Health

1) Low-Impact Exercise

One of the major reasons why exercise bikes are considered knee-friendly cardio workout is that they remain low impact on your joints. High impact workouts, such as running, require your knees to bear your whole body weight and the shock from the ground. While cycling on an exercise bike, you are sitting, with your knees in a relatively stable position. This minimizes stress on the knees. Besides, the smooth and consistent pedaling provides an effective cardiovascular workout, which helps to improve your overall health.

2) Improve Knee Mobility

Regular cycling can help improve knee mobility. The pedaling motion works the knee joint through its full range of motion, which helps keep the joint flexible. For people with stiffness due to conditions like arthritis, cycling slowly can benefit your joints a lot. Moreover, the gentle and low-impact movement can stimulate the production of synovial fluid, the natural lubricant for joints. This fluid helps protect the cartilage in the knee and reduces discomfort and stiffness over time.

3) Strengthen Muscles Around the Knee

Exercise bikes engage several key muscle groups that help support the knee joint, including the quadriceps (front thigh muscles), hamstrings (back thigh muscles), glutes (buttocks), and calves. Strengthening these muscles helps to better support your knees and reduce the load on the knee joint itself.

2. Is an Exercise Bike Good for Bad Knees?

Yes, exercise bikes can be highly beneficial for individuals experiencing knee pain:

A study has shown that as a non-surgical and non-pharmacological treatment, moderate physical activity (including cycling) may help osteoarthritis (OA) patients protect their joints by re-establishing the physiological function of synoviocytes, preventing the onset of OA, and/or postponing the need for joint replacement.

Another point is that regular use of an exercise bike can help you burn more calories and better manage your weight, decreasing the risk of developing OA. A study has also shown that the risk for knee OA increased by 36% for every 2 units of BMI (5 kg) of weight gain. So how many calories can you burn while cycling? According to Harvard Health, 155-pound person cycling on a stationary bike moderately can burn 252 calories.

3. Who Can Benefit from Using an Exercise Bike for Knee Health?

Now that you get the answer to “Is an exercise bike good for knees”, it is time to know which groups of people can benefit from this cardio workout most:

1) People with Knee Injuries

If you’re recovering from a knee injury, an exercise bike can be a great way to stay active without exacerbating your knee pain. The low-impact nature of cycling makes it easier to rebuild strength and flexibility without putting much pressure on the knees. Always consult with your doctor before starting any new exercise, but in many cases, cycling can be an integral part of the rehabilitation process.

2) People with Osteoarthritis

As mentioned in the previous section, cycling can be beneficial for people with knee osteoarthritis. Regular cycling can also improve muscle strength around the knee, providing better support for the joint and helping to reduce arthritis over time.

3) Older Adults with Joint Concerns

As people age, the joints can become stiffer, and the range of motion may decrease. With an exercise bike, the elderly can engage in physical exercise anytime they want to reduce joint stiffness. In addition, regular use of this machine can help older adults better manage their weight, reducing the risk of developing OA.  

4. Potential Risks and Safe Workout Tips

While regular use of the exercise bike can bring many benefits, improper use may be counterproductive. Read the following common mistakes below and get to know how to use this machine safely: 

1) Improper Form and Posture

Exercise bikes are generally knee-friendly, improper form can lead to discomfort or injury. Ensure that the seat height is properly adjusted. Avoid overextending or underextending your knees. If you’re unsure about your form, consider seeking guidance from a trainer or physical therapist.

2) Overtraining and Resistance Misuse

It is not recommended to start with a high resistance or use this machine for a long time at first for beginners, which may lead to injuries. Start with a short session like 10-20 minutes and low resistance. Gradually increase intensity as your body adapts. If you feel pain or discomfort, reduce the intensity or stop cycling.

3) Skip Warm-up and Stretching

Before jumping into your workout, always warm up and stretch. A proper warm-up increases blood flow to the muscles, while stretching can help improve flexibility and prevent injuries. Focus on the quadriceps, hamstrings, and calves to ensure they are adequately prepared for cycling.

4) Seek Medical Advice

If you experience persistent knee pain, it's important to consult a healthcare provider. Although exercise bikes are generally safe, you may need to adjust your workout routine or get alternative exercises if you have severe knee pain.

5. Best Exercise Bike for Bad Knees

If you are looking for a knee-friendly exercise bike, the Tousains foldable exercise bike will be an excellent choice. With its low-impact feature and comfortable design, it ensures a safe and enjoyable workout for people with knee pain:

8 Magnetic Resistance Levels: Various resistance levels ensure a more diversified workout. Whether you want to recover from knee pain or carry out daily workouts, this machine will be your best companion. In addition, the magnetic design makes it ideal for shared apartments as it produces almost no noise.  

Ergonomic Seat and Backrest: Comfort provides the potential to carry sustained workouts. The padded seat and supportive backrest provide excellent lumbar support, allowing you to cycle longer without discomfort.

Adjustable Seat Height and Pedal Straps: With six seat height settings and non-slip pedals featuring adjustable straps, the bike accommodates users of various heights and foot sizes, ensuring proper alignment and minimizing knee stress.

Foldable Design with Wheels in the Bottom: Designed for small spaces, this machine is collapsible and easy to store. You can place it in any corner of your home. Plus, the wheels in the bottom make it easy to move around, allowing you to set up your workout station anywhere.

Conclusion

Is an exercise bike good for knees? Absolutely! Its low-impact nature makes it a safe alternative to high-impact activities, allowing people with joint concerns to engage in physical exercises. Besides, it helps you burn calories and strengthen the muscles around the knee. Whether you’re recovering from an injury, managing arthritis, or simply looking for a way to stay active, an exercise bike, especially those from Tousains can be a gentle but effective option. Starting cycling today for better knees!