Knee Osteoarthritis: What Cycling Exercises Should You Do?

Would you like to know if osteoarthritis of the knee and cycling exercises are compatible? First of all, it is important to know what this disease consists of. Osteoarthritis is a degenerative process of the joints, but it can also be caused by a progressive wear of the cartilage. This means that it does not stop and cannot be cured.

Osteoarthritis is a disease that affects around 10-15% of the population in Spain. Those who suffer from this ailment often see limited movement. But, not for that reason, it is necessary to stop practicing sport, but on the contrary, to remain active -within a series of limitations- can be very beneficial at the time of slowing down the advance of the wear of the cartilage.

Knee osteoarthritis and cycling exercises

Before resolving the question of whether osteoarthritis of the knee and cycling are compatible, it is important to emphasize that cycling is a very beneficial sport for health in general. The reason? Cycling activates the heart and circulation, as well as strengthening the muscles of both the upper and lower body. And, as a consequence, it also serves to improve the condition of the joints.

Exercises on a bicycle provide a great advantage over walking with osteoarthritis or other sports, as it causes a low impact on the joints, which makes it a very interesting activity for this and other types of injuries. Likewise, this sport favors the health of the heart and lungs; it increases muscle mass; it has an anti-inflammatory effect; and it also prevents the aging of the musculature, cartilage and joints.

What is the best sport for osteoarthritis of the knee?

If you have been diagnosed with osteoarthritis of the knee and want to know what sports you can practice, first of all, it is important to know the state of the joint, because it is not the same for a person with mild osteoarthritis than for a more serious one. Although, the reality is that everyone can practice some type of exercise.

Of course, before starting to practice any sport with osteoarthritis in the knee, it is important to heed the recommendations of doctors and put yourself in the hands of professionals such as a trainer to assess your condition. These are some of the exercises that are recommended with this type of joint ailment:

• Walking. The simple fact of walking can improve the state of the cartilage and, in addition, it delays the advance of the deterioration of the joint. To obtain these benefits, walking for at least one hour is recommended. This can be done by those with mild to moderate wear and tear.

• Nordic walking. It is a variant of walking, since it would only be necessary to add some sticks that will favor the distribution of the weight.

• Cycling. As we have already verified, the arthrosis in the knee and the exercises in bicycle yes are compatible because they help to improve the state of the articulations.

• Running, but only if the osteoarthritis is mild and the intensity is low-moderate, since increasing the intensity could worsen the condition of the cartilage.

• Taichi. This is one of the most recommended sports to reduce discomfort and also to improve physical capacity. In addition, it serves not only as a physical but also as a mental workout.

• Swimming or other water sports, such as aquagym, are highly recommended for patients with osteoarthritis, as they increase muscle strength and improve circulation.

• Yoga. Through gentle movements and relaxation, you will achieve physical and mental well-being.

What exercises should I avoid if I have osteoarthritis of the knee?

Although, a priori, no sport is totally inadvisable, there are certain warning signs -such as pain, blockage and stiffness- that when they appear, it is best to stop. Therefore, to avoid any discomfort in patients with osteoarthritis of the knee, these are some exercises that are best avoided:

• Squats

• Lunges

• Scissor jumps

• Kicks (backward)

• Jumps

• Kicks in a row

How to stop the progression of osteoarthritis of the knee?

Now that you know all about osteoarthritis of the knee and cycling exercises, it is also interesting to know how to stop the progression of this degenerative disease. For this reason, here are some very useful tips to prevent the deterioration of the joints. Take note!

1. Good nutrition

One of the pillars to prevent or stop the progression of osteoarthritis is to follow a healthy diet. For example, some essential nutrients are Omega-3, Cy A vitamins and collagen. How can you get them? Through fish, nuts, fruits and vegetables, dairy products... and also with meat bone broths since they release their collagen.

2. Infusions

Some herbs have a great anti-inflammatory power, as well as antioxidant, so they can favor the state of your knee and prevent the deterioration of osteoarthritis. Some of the best infusions are the following:

• Horsetail.

• Ginger.

• Turmeric.

• Nettle.

• Rosemary.

• Arnica

3. Adequate weight

Having an adequate weight is essential to avoid worsening the condition of osteoarthritis of the knee, as it has been proven that overweight damages the joints and hinders movement.

4. Exercise

Another essential part of taking care of the joints and preventing osteoarthritis stiffness is to exercise, but taking precautions to avoid worsening the injury. As mentioned above, some sports such as swimming, cycling, yoga, or simply walking can improve the condition of your cartilage.

5. Footwear

Another important aspect to stop knee osteoarthritis is to wear good footwear, this has to adapt well to you. Of course, heels are completely discouraged, not only worsens the posture, but can be a cause of falls.

6. Take collagen supplements

To help cartilage regeneration, you can take collagen supplements that significantly improve joint pain in osteoarthritis patients. Silicium G7 Siliplant is the latest organic silicon formula from Dr. Loïc Le Ribault and contributes to the formation of collagen and the elimination of toxins. It is a highly assimilable solution that promotes the regeneration of collagen and elastin, thus reducing discomfort.

How to reduce inflammation of the knee with osteoarthritis?

If your knee is swollen as a result of osteoarthritis, you can follow these recommendations to relieve the pain:

• Rest. Try to avoid movements that cause pain and weight bearing on the leg.

• Ice. Apply cold for about 15 minutes and repeat every 2-4 hours.

• Leg elevation. Keep the leg elevated to keep circulation working properly.

• Compression. Bandaging can be a relief to prevent swelling.

• Analgesics. Always under medical supervision, you can take analgesics to relieve pain. You can also apply Silicium G7 Gel, which also helps the regeneration of collagen with the highest concentration of organic silicon on the market.

Now you know that osteoarthritis in the knee and cycling exercises are recommended, as well as other types of sport, such as swimming, walking, practicing taichi, and so on. The most important thing is that while performing the exercises you do not feel pain or stiffness, in addition to consult a professional beforehand to prevent the disease from worsening.