Cycling helps protect the knee from pain and osteoarthritis, study shows; see training tips

Research carried out in the USA shows that those who cycle throughout their lives suffer less pain and joint changes, typical of this disease

Cycling offers numerous health benefits: strengthens the cardiovascular system, helps regulate blood pressure and blood sugar, among others. And science has discovered new advantages. Research published in the journal in September Medicine and science in sport and exercise indicates that the practice also reduces the risk of arthrosis us knees and, in those who already suffer from it, it alleviates the symptoms and progression of the disease.

A group of 2,607 participants with an average age of 65 years was selected from the pool Osteoarthritis Initiative — a ten-year study carried out in several medical centers in the United States —, taking into account the history of the practice of physical activityrelationship of Pain in the knees and evaluation of radiographs of these joints.

The volunteers responded to a questionnaire on physical activities. They had to indicate which modality they had practiced at four different stages: from 12 to 18 years old; from 7pm to 34pm; from 35 to 49; and more than 50 years. Additionally, they all had an X-ray of their knees and a pain assessment, in which they reported whether they had felt any discomfort or stiffness in or around their knees most days for at least a month.

The results showed that those who cycled throughout their lives were 17% less likely to have frequent knee pain and less radiographic evidence of deformities caused by osteoarthritis. The benefit is cumulative and also applies to exercises performed on an exercise bike.

“[Pedalar] It is a low-impact exercise that guarantees good muscle strengthening of the legs, which is important for protecting the joint and controlling symptoms. [da artrose]”, explains the orthopedic Marcos Cortelazo, specialist in knee and sports traumatology, of the Brazilian Society of Orthopedics and Traumatology (SBOT). This degenerative and inflammatory disease causes destruction of joint cartilage and leads to joint deformity.

According to Cortelazo, cycling improves leg movement, which includes flexion, extension and rotation. It also promotes the circulation of synovial fluid, which nourishes the articular cartilage.

Physical educator Larissa Fidelis da Silva, of the Einstein Sports and Rehabilitation Space, at the Israelita Albert Einstein Hospital, also reminds us that the circular movement performed while pedaling maintains the range of motion of the knees, preventing joint stiffness and improving the general functionality of the joints. . “And there is also the advantage that cycling helps with weight loss and maintenance, which is very important for joint health, especially in people with osteoarthritis,” Silva points out.

The practice must be regular

But the practice will only bring benefits if performed regularly, with loads and training volume appropriate to each case.

“The ideal is to practice exercises of moderate intensity, with a minimum time that varies between 20 and 30 minutes per day, depending on age and joint changes, and can be recommended every other day”, advises Cortelazo.

As the person progresses, the time and intensity of the activity may increase, but always with the guidance of a professional.

Einstein’s physical educator recommends using the bike with the right adjustments to ensure that, during exercise, the position is comfortable and does not cause additional stress on the joints.

Strength exercises also help

Strength training led by a physical education professional is another essential way to strengthen the leg muscles of those suffering from osteoarthritis. Stretching and flexibility exercises are also important, as they help maintain range of motion and reduce joint stiffness.

Low-impact modes, such as carrying (elliptical), swimming, pilates and walking, should be part of the training program of this lesson, since they do not overload the knees, stimulate the increase in muscle mass of the legs and help maintain body weight.

High-impact activities, such as running and CrossFit, are not recommended for those with osteoarthritis or general knee pain, especially if the person is overweight. “Any type of physical activity is contraindicated for those who have joint limitations or mechanical blocks that prevent this practice, unless recommended by a doctor”, warns Cortelazo. “The same goes for acute pain and intense inflammation, which may be signs of an exacerbation of osteoarthritis or other joint conditions that require treatment,” adds Silva.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.