Biking is an excellent exercise for seniors. It is a low-impact exercise that has a wide array of medical health benefits. Regular biking helps reduce the risk of various health problems that are commonly associated with a sedentary lifestyle. One of the most frequently asked questions online concerning that subject has been ‘is biking bad for your knees?’
Now, while cycling has been associated with some body ailments like back pain, numb wrists, and knee problems, it is paramount to highlight that adopting correct biking habits will not only be good for your knees, but will also enhance your physical fitness, maintain body shape, and exercise your body. It even helps strengthen muscles that support the knees, which is excellent news for people with arthritis. In fact, for certain individuals, it might be ideal to first research the best bike for arthritic knees before making a purchase. How to prevent cycling injuries has become a serious question, described below are some of the best tips that cyclists can implement to protect their knees when riding electric bikes.
It is recommended to have a proper warm-up session before you engage in any exercise. Biking, by virtue of it being an exercise, is best done after engaging in about 5 minutes of exercise. To protect your biking knees from incurring damage during cycling, you should perform simple warm-up routines. These include stretches for the legs and arms, as well as ensuring that your hips and back are loose and limber. One can even warm up by beginning their cycling session at a slow pace and building up speed gradually rather than swiftly jumping on the saddle and try to shatter speed records. A warm-up routine helps your body take in more oxygen, increases anaerobic metabolism, and makes your joints more efficient.
Set Your Saddle Height Properly
Having bike proportions that fit you is one of the most vital aspects that can help reduce knee problems. One such issue involves adjusting the saddle height to ensure that it is best fitted for you. For instance, a saddle that is too low or too high can affect the degree of knee bending and extension when the pedal is stepped on. It is recommended that the saddle should be put on one’s knee slightly past a 45-degree angle at the top of the stroke, and leave a slight bend in your knee when you at the bottom of the stroke.
Have a Good Ride Position
Many people overlook the importance of having a good ride position when using their electric bikes. They slouch, overextend, bend their knees oddly, and don’t position their arms or hands very well. Such a poor riding posture is detrimental to the overall well-being of your knees. Recommending a good riding position is difficult because different people have different preferences. However, they are general guidelines that cyclists using electric bikes can keep in mind not to compromise their knees. These are highlighted below.
- You should keep your shoulders down. Maintaining your shoulders in an upward position will result in painful stress occurring on your shoulders, neck, and back.
- You should have your elbows slightly bent, rather than having them too straight or too bent. You should also keep them tucked into your sides.
- Your back should be kept straight but not locked. Having your back round can cause several problems.
- You should also not allow your knees to collapse downwards. Knee collapse is a common phenomenon during biking due to the repetitive nature of pedaling. However, you should try as much as possible to avoid it. Knee collapse results in poor force distribution in the knees and ultimately, knee pain.
Of course, the main objective is to ride in a way that is both comfortable and pain-free
Have a Good Core Strength
Having excellent strength is critical. In its absence, the repetitive cycle of pedaling can result in knee pain and other injuries. Therefore, it is paramount that you work on all body muscles, particularly the leg ones, in your fitness routine to help strengthen the leg muscles that support and stabilize your knees. These workouts, such as crunches, will go a long way in enhancing your core and reducing pain. The great aspect about them is that they do not require weights or a gym, as they can be done in the comfort of your home as part of your warm-up routine. Furthermore, great core strength is not only beneficial in preventing aches and pains but will also help your body stay healthy.
Keep Your Speed Up
It is paramount to keep a decent speed as you ride. For example, the speed of Himiway ebikes is relatively moderate, which enables you to maintain fluid motion as you pump your legs and knees. Experts say that pedaling under sixty revolutions per minute can be dangerous health-wise. They recommend that cyclists try to stay above 80 revolutions per minute. To maintain such speed, the trick lies in ensuring that you are engaged in the proper gear. If you find it difficult to maintain, then you should use the accelerator directly. It is why the electric bike is the best bike for arthritic knees.
Use an Elastic Therapeutic Tape
An elastic therapeutic tape is a great tool for cyclists who have bad knees. It is designed to mimic your skin’s elasticity such that you can utilize your range of motion. This medical-grade tape is water-resistant, can last for three to five days, and has pain relief properties. Bikers can make use of this fantastic tape to protect their knees when riding electric bikes. The elastic therapeutic tape also has a wide array of medical benefits such as treating injuries, supporting weak zones, enhancing performance, managing scars, and so on.
There’s no arguing here, biking absolutely has several numerous health benefits. However, the knees are some of the most notoriously affected parts of the human body during cycling. As such, it is vital to first research the best bike for bad knees before buying one. As we wind up, it is also paramount to highlight that with proper biking practices, the harm that occurs to knees can be eliminated. If you adopt a sound warm-up routine, made proper posture adjustments, have great leg strength, keep your speed up, and use a therapeutic tape, then you can have an awesome and safe biking experience each time you saddle up!