Is cycling good for your knees?
Cycling is often recommended for people with sore knees, and for good reason. It strengthens the legs and keeps the joint moving without the impact of running. A large study suggests the benefits may add up over a lifetime.
Is cycling good for your knees?
For most people, yes. A study of 2,607 adults, average age 64, found that those who had ever cycled were less likely to have frequent knee pain or symptomatic knee osteoarthritis than those who never had, and the benefit appeared to increase the more periods of life in which they'd cycled (Lo et al., Medicine & Science in Sports & Exercise, 2024). It's an observational study, so it can't prove cycling was the cause, but it's reassuring.
Why is cycling easy on the knees?
The saddle supports your body weight, so the knee bends and straightens repeatedly under relatively low load and with no impact. That movement nourishes the cartilage, and the pedalling action builds the quadriceps, which support the knee.
Is cycling good for knee arthritis?
Yes. Low-impact aerobic exercise and leg strengthening are core treatments for knee osteoarthritis, and cycling provides both. A stationary bike is a good place to start, as you can control resistance precisely and stop whenever you need to.
See our post on managing knee osteoarthritis.
Can cycling cause knee pain?
It can, usually from bike set-up or doing too much too soon. Knee pain is one of the most common overuse complaints in cyclists. Pain at the front of the knee is the most frequent.
How does saddle height affect the knees?
A saddle that's too low keeps the knee bent too much and increases the load on the front of the knee. One that's too high makes the hips rock and can cause pain at the back of the knee. As a guide, at the bottom of the pedal stroke your knee should be slightly bent, not locked straight and not sharply bent.
What else in the set-up matters?
Saddle position forwards and back, cleat position and rotation if you use clip-in pedals, and crank length. Cleats that force the foot into an unnatural angle are a common cause of pain on the inner or outer side of the knee. Change one thing at a time, in small amounts.
See our post on cycling injuries and bike fit.
Does gearing matter?
Yes. Pushing big gears at a slow cadence puts high force through the knees. Using an easier gear and spinning faster, around 80 to 90 pedal revolutions a minute, reduces the load. Go easy on long climbs when your knees are sore.
How should I start if my knees are sore?
Begin with 10 to 15 minutes at low resistance on a stationary bike, every second day. Increase the time first, then the resistance. Mild discomfort that settles within a day is acceptable; swelling or pain that lingers means reduce the load.
Is a stationary bike or outdoor cycling better?
Both are fine. A stationary bike is more controllable and safer for people with balance concerns. Outdoor riding adds hills and variable effort. An e-bike can be a good option for building up gradually on hills.
Is cycling enough for knee health?
It's a strong base, but cycling doesn't load bones much or challenge balance. Adding strength training for the legs and hips, and some weight-bearing activity such as walking, gives a more complete program.
Can I cycle after a knee injury or surgery?
Cycling is used in rehabilitation after many knee injuries and operations, once there's enough knee bend to turn the pedals, usually around 100 to 110 degrees. Follow your surgeon's or therapist's guidance on timing.
Cycling or running for knees?
Both can be good for knees. Recreational running isn't associated with more knee arthritis. If running currently aggravates your knee, cycling is a useful way to stay fit while it settles.
See our post on whether running damages your knees.
Does cycling build the muscles that protect the knee?
It strengthens the quadriceps and, to a lesser extent, the glutes and calves, particularly with some resistance or hills. For maximum benefit, add off-bike strength exercises such as squats, step-ups and bridges, which load the muscles through a different range.
Is spin class okay for sore knees?
It can be, with care. Set the bike up properly, keep the resistance moderate, limit time standing out of the saddle at first, and skip any sections that cause pain. Build up over several classes.
How can an osteopath help?
We assess knee pain in cyclists, look at how your bike set-up and training might be contributing, treat hands-on, and give you strengthening to support the knee.
When should knee pain be checked?
Book in for knee pain that isn't settling after a couple of weeks of adjusted riding. See a doctor promptly for a knee that's swollen, hot, locking or giving way.
See our training hub and our knee and ankle pain guide. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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