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Cycling is one of the best and most gentle forms of knee training. When cycling, you strengthen the muscles around the knee joint without putting heavy weight on the knee and you don't subject your knees to shocks, as is the case with running. Here, our physiotherapists provide tips for cycling and gentle knee training.
The knee joint is one of the most complicated joints in the body. It is also one of the most stressed joints when we move around, requiring cooperation between the hip muscles, thigh muscles, lower leg muscles and the foot.
Exercising your knees and the muscles around the knee joint can help limit any pain you may have. It can also protect the knee from developing wear and tear injuries.
When talking about gentle knee training, you'll most often start with cycling. To get the best and most gentle workout for your knee, make sure your knee is just above your foot when you sit on the bike. In addition, your thighs and calves should move parallel to the bike frame when cycling.
To make your cycling training more effective and varied, you can use interval training. Start off slowly so you don't overdo it at the beginning and build up as your muscles get stronger.
Our physiotherapists recommend interval training based on this pattern:
Depending on your starting point, you can start by repeating this pattern twice = 12 minutes of interval training.
When your knees are nice and warm after your bike ride, you can finish off with two great functional strength training exercises for your knees: lunges and squats.
Lunges:
Squats:
If you still experience knee pain when cycling, we've listed a number of things that could be causing the problem:
At Capio's nationwide hospitals, you will meet some of the country's most skilled and experienced specialists who work together to give you the best possible treatment. We guarantee you peace of mind and high quality and put you at the center every step of the way.
Contact our skilled medical secretaries via Capio Online Service. Login with MitID so you can get your questions answered safely and securely. We are ready to answer your inquiries within opening hours.