Why cycling is good for your knees: Joint-friendly training

In this article, you'll learn how cycling protects your joints, why it's an ideal choice for people with knee problems, and how to get the most out of this healthy activity.

Von Isatou Schulz | 4 minutes read time

Warum Radfahren gut für Deine Knie ist: Gelenkschonend trainieren

About the author Isatou Schulz

Growing up in the bicycle city of Münster (Germany), Isatou developed a deep passion for bicycles from an early age, which has been an integral part of her life ever since. This enthusiasm accompanies her every day and is now reflected in her job. Her extensive expertise in the field of bicycles and e-bikes makes her the ideal contact for anyone who values quality and innovation. Isatou combines her personal passion with professional know-how and is committed to making the world of cycling more accessible and exciting for others.

Published: November 24, 2024

When it comes to low-impact sports, cycling is at the top of the list. You may have heard that it's particularly good for your knees - but why?

Cycling – gentle on the joints through circular movements

When you cycle, you make fluid, circular movements that gently stress the joints in your legs. Unlike activities like running or jumping, where you repeatedly hit the ground, there is no impact when you cycle. This means that your knees have to endure less pressure. For people who already struggle with knee pain or other joint problems, cycling is often a welcome alternative to intensive running training.

The gentle movement ensures that the synovial fluid is evenly distributed and the cartilage is supplied with nutrients. This strengthens the cartilage and keeps it elastic. This promotes the long-term health of your joints and can even prevent degenerative diseases such as osteoarthritis.

stabilization and strengthening of the muscles

Your knee joints depend on well-functioning muscles. When you cycle, you primarily train the muscles in your legs, which ensure that your knees remain stable. Strong thigh muscles - especially the quadriceps - take a lot of pressure off your knee joints and help to absorb the stresses of everyday life.

Cycling is also an effective full-body workout. You not only strengthen your legs, but also your core muscles, which are very important for an upright posture and healthy joint function. Good core stability, in turn, has a positive effect on your knees, as the load is distributed better.

Cycling for rehabilitation and prevention

You may have heard that cycling is often part of rehabilitation after knee injuries. This is because it offers a gentle way to restore joint mobility and gradually strengthen muscles. Cycling promotes blood circulation and improves the healing process without placing undue stress on the knees.

But cycling is also excellent for preventing injuries. Regularly building up muscles and promoting joint mobility reduces the risk of knee injuries. This applies both to people who already have problems with their knees and to those who want to keep their joints healthy in the long term.

Joint-friendly adjustments when cycling

To ensure that cycling is really gentle on your knees, you should keep a few things in mind:

The right saddle height : A saddle that is too low can put more strain on your knees because the angle at which your leg moves becomes unfavourable. Make sure that your leg is almost fully extended at the bottom of the pedal stroke. This will minimise the strain on your knees.
Gentle resistance : Avoid riding with too much resistance, especially if you have knee problems. High gears require more effort, which can put more strain on your joints. Instead, ride in a low gear with a high cadence. This protects your knees while ensuring an effective workout.
Build up gradually : If you are new to cycling or want to get back into it after a break, you should take it slowly. Start with short, moderate rides and only gradually increase the intensity and duration. Your body - especially your knees - needs time to get used to the strain.

Cycling vs. running: which is better for your knees?

Many people who suffer from knee pain ask themselves whether they should run or cycle. Both sports have their advantages, but when it comes to protecting the joints, cycling is clearly the better option. When running, every step puts shock forces on the joints, which can put strain on the knee joint. This can lead to joint wear and tear in the long term, especially on hard surfaces such as asphalt.

When cycling, on the other hand, the impact forces are minimized (low impact). You can cycle long distances without your knees suffering. If you still want to run from time to time, it is advisable to train on soft surfaces such as forest paths or grass to reduce the strain on the joints.

Cycling and obesity: doubly helpful for the knees

Cycling is a particularly recommended sport for people who are overweight. Being overweight puts additional strain on the knees, as more weight is placed on the joints with every step. Cycling allows you to burn calories and lose weight effectively without putting additional strain on your knees. On the contrary: with every kilo you lose, you reduce the pressure on your knees and improve their health in the long term.

It has been scientifically proven that even a moderate weight loss relieves pressure on the knees and reduces the risk of osteoarthritis. Cycling therefore offers you the ideal opportunity to become active, get fitter and at the same time protect your joints.

Tip: The MYVELO Ipanema e-bike is suitable for people up to 130kg body weight .

Regular cycling for long-lasting knee health

The knees are a joint that is subject to a lot of strain and is constantly with us in everyday life and during sport. This makes it all the more important to keep them fit and healthy. Regular cycling can make a significant contribution to this, as it strengthens the muscles, improves mobility and at the same time protects the joints.

The more often you sit on the bike, the better for your knees. But always make sure you use the right technique to reap the benefits in the long term. Think about the right saddle height, the right cadence and increasing your training gradually.

Conclusion

Cycling is a sport that is easy on the joints and is particularly good for your knees. The circular movements, strengthening of the muscles and the low strain on the joints make it ideal for people with knee problems or those who want to do something preventative for their knee health. With the right technique and regular training, you can protect your knees in the long term and keep them fit. So, what are you waiting for? Hop on your bike and do something good for your joints!