Regular exercise plays an important role in curing knee pain. Regular exercise helps in making the muscles stronger, maintains flexibility and lubrication, and controls pain. Swimming and cycling can help in losing weight and curing pain without bearing weights. Cycling is a low-impact exercise as high-impact exercises can be harmful to the knee.
Benefits of cycling:
1. Strengthens core muscles
2. Beneficial for gluteus muscles, quadriceps muscles, and hamstring muscles
3. Helps in losing weight by burning calories thereby decreasing chances of diabetes, hypertension, cholesterol, and heart disease
For Indoor cycling, we can use recumbent bikes or spinning cycles and for Outdoor cycling, we can choose on-road cycling or off-road cycling (mountain cycling). Among both of them, outdoor cycling is more beneficial than indoor cycling as helps in improving balancing skills and completes Vitamin D deficiency.
Daily cycling for 40-60 min for 5 days a week is safe. Prior warm-up and Post cool down are necessary. For a warm-up, drive slow peddles at low speed for 5 mins with proper stretching and hydration. Post cycling, drive slow peddles at a low speed to cool down.
Precautions to take:
On-road cycling only instead of indoor cycling, thereby increasing difficulty and wearing good shoes. In the case of indoor cycling, we can increase the seat height to reduce bending and pain.
#episode #cycling #kneepain
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