Exercise is the A and 0 in the treatment of joint pain. One of the best activities is cycling. It can relieve movement pain and mobilize the joints. However, before setting off, you should set your bike properly, be pain free, and then choose the correct cadence. The initiative "Strong against the pain" gives tips on the joint-conserving sport cycling - so that it means for you soon: Gang in, joint pain out!
Cycling despite osteoarthritis
Regular cycling is healthy. Because the movements during cycling can strengthen the holding muscles and help to produce more synovial fluid. This acts as a grease and usually provides a smooth sliding along the articular surfaces; Cycling is especially gentle on your knees, as they do not have to carry full body weight.
"When you get on the bike, you should pay attention to a correct posture and the optimal cadence, otherwise a bike ride harms more than it uses the joints and drive without pain!" says Prof. dr. Josef Zacher, orthopedist and chairman of the initiative "Strong against pain".
What should be considered when cycling?
- Adjusting the saddle height: If you sit on the saddle with your leg outstretched and reach the lower pedal with the heel, you are sitting correctly.
- Truly correct: The ideal resting point of the feet on the pedal is between the ball and the midfoot.
- Adjusting the handlebar height: Adjust the handlebar so that it is higher than the saddle. The upright posture puts the least strain on the musculoskeletal system.
- Choose your gear: Your bike should be equipped with many gears. Choose preferably small gears!
- Cadence: The ideal cadence for cycling is 80-100 pedal revolutions per minute. The fast tread sequence with moderate use of force prevents an overload of your joints and muscles.
- Ergometer wattage: Set the exercise bike or ergometer to a low power level between 25 and 50 watts. Basically, in joint pain: small wattage, high cadence.
- Switching with hand arthrosis: If you suffer from a finger or hand osteoarthritis, a grip gear is recommended, which is attached as a wheel at the inner end of the handle. A slight twist is enough to switch and protect your fingers. Another - but not cheap - alternative is the bottom bracket circuit. This will change the gears by tapping the crank arm with the heel.
- Driving without pain: Cycling should only be done in pain-free phases. Therefore, talk to your doctor and ask for an effective and well-tolerated pain therapy, which allows you to enjoy the movement.