According to Versus Arthritis, approximately 5.4 million people in the UK suffer from knee osteoarthritis. This disease, which can cause debilitating knee pain and stiffness, typically affects adults later in life. A recent study has revealed that cycling can significantly reduce knee pain in those over the age of 60.
Here, we’ll look at findings from the Osteoarthritis Initiative study, and how cycling can help prevent knee pain.
Osteoarthritis Initiative study
The study, which analysed data from 2,607 participants with an average age of 64.5 years, found that those who cycled at some point, were 17% less likely to develop knee pain. Also, those adults who had cycled were 21% less likely to develop arthritis with pain at the knee joint.
Conducted as part of the larger Osteoarthritis Initiative (OAI), the study was retrospective. The authors suggested that cycling helps avoid pain associated with knee osteoarthritis by building up the muscles around the knee. But if cycling isn’t for you, another study within the OAI found that strength training was also beneficial for future knee health.
It’s worth noting that cyclists can still experience knee pain that can be caused by an incorrect bike set up. However, a proper bike fitting to ensure the correct seat height and bike posture, as well as a gradual increase in activity, can help to mitigate the risks.
How cycling helps to prevent knee pain
Cycling is a low-impact exercise that offers several benefits for knee health, particularly in older adults. Here’s how cycling can help to prevent knee pain:
Strengthens muscles around the knee
Cycling engages and strengthens the muscles around the knee, particularly the quadriceps, hamstrings, and calves. Stronger muscles provide better support and stability for the knee joint, reducing the risk of arthritis and pain.
Improves joint mobility
The repetitive motion of cycling helps maintain and improve joint mobility. This consistent movement ensures that the knee joint remains flexible, which is crucial for preventing stiffness and reducing the risk of osteoarthritis.
Reduces joint stress
Unlike high-impact exercises such as running, cycling places minimal stress on the knee joints. The smooth, gliding motion of pedalling reduces the jarring impact on the knees, making it an ideal exercise for those with, or at risk of, knee osteoarthritis.
Improves synovial fluid circulation
Cycling helps improve the circulation of synovial fluid, which lubricates the knee joint. Better lubrication reduces friction between the joint surfaces, preventing wear and tear and alleviating pain associated with arthritis.
What to do when suffering with knee pain
Knee pain can strike at any age and can be caused by various factors, including injury, overuse, or underlying conditions like osteoarthritis. If you experience knee pain, addressing it quickly can help to prevent further damage.
If your knee pain is due to an injury or overuse, rest and apply ice to reduce inflammation and pain. Over-the-counter, anti-inflammatory medications can help manage knee pain. But importantly, avoid activities that exacerbate the pain until the knee has been fully rested, and then start back slowly.
A physical therapist can help with exercises that can help with a safe return to activity after a knee injury. Tailored exercise programmes can significantly improve knee function and alleviate pain.
When knee osteoarthritis is causing severe knee pain, functional limitation and is affecting quality of life, and non-surgical treatments are not helping, then it might be time to consider a knee joint replacement surgery.
If you would like to find out about knee replacement surgery, get in touch with expert knee surgeon Mr Shah Punwar.
