If you are struggling with knee pain due to arthritis, this exercise can help

From indianexpress.com 

Those who biked or cycled at any point in their lives were significantly less likely to develop knee pain and even knee pain associated with arthritis, a study has found

For people with arthritis, especially osteoarthritis and rheumatoid arthritis, knee pain is a frequent companion. This pain arises from inflammation in the knee joint. The body’s immune system mistakenly perceives the joint as injured or infected, triggering inflammation that leads to swelling, warmth, and discomfort.

However, a recent study published in Medicine & Science in Sports & Exercise offers hope. Researchers analysed data from over 2,600 people in their 60s and discovered a surprising benefit of cycling. Those who biked or cycled at any point in their lives were significantly less likely to develop knee pain (17% less) and even knee pain associated with arthritis (21% less).

The takeaway, researchers mentioned, is that engaging in cycling, whether outdoors or in spinning classes, could be a powerful tool for preventing knee arthritis and the pain it brings.

Dr Vinay Kumaraswamy, Consultant-Orthopaedics, Fortis Hospital, Rajaji Nagar, explained cycling offers several benefits that help fight arthritis and knee pain.

“The low-impact nature of cycling minimises stress on joints compared to activities like running. This reduces wear and tear, and the continuous pedalling motion increases the production of synovial fluid, a lubricant crucial for healthy joints,” Dr Kumaraswamy explained, adding that other studies also suggest that people who cycled throughout their lives were less likely to develop knee arthritis, highlighting its protective effects.

What are the benefits of cycling?

Cycling is a fantastic exercise with numerous advantages, explained Dr Kumaraswamy.

• It strengthens leg muscles that support and stabilize your knees, hips, and ankles. This improved stability reduces pressure on joints.
• Cycling also boosts cardiovascular health, improves lung function, and aids in weight management, all factors that contribute to joint health.

The American Council on Exercise recommends moderate-intensity cycling for at least 150 minutes or vigorous-intensity cycling for 75 minutes spread throughout the week.

How can you protect yourself from arthritis?

Protecting yourself from arthritis involves a multi-pronged approach, explained Dr Kumaraswamy. Maintaining a healthy weight is key, as excess weight puts extra strain on joints. Regular exercise, like cycling, strengthens muscles and improves joint flexibility.

A balanced diet rich in fruits, vegetables, and whole grains provides essential nutrients for joint health. Consider including foods rich in omega-3 fatty acids, found in fatty fish, which have anti-inflammatory properties.

https://indianexpress.com/article/lifestyle/fitness/knee-pain-arthritis-cycling-benefits-9358813/