Study Reveals This 1 Exercise Can Reduce Arthritis And Knee Pain

Knee pain is unfortunately a common struggle as we age ― and while managing the pain may feel like an uphill battle, experts say there’s an exercise you can try to help your knee health.

According to a recent study published in the Medicine and Science in Sports and Exercise journal, bike riding is supremely good for knee health. The study was made up of 2,607 people with an average age of 64. Study participants self-reported their bicycling frequency throughout their lifetime. Researchers checked for knee osteoarthritis by taking x-rays of participants’ knees.

People who rode a bike, whether outdoors or an indoor stationary bike, had fewer occurrences of frequent knee pain and were less likely to have knee osteoarthritis.

“Osteoarthritis is a disease that affects different joints, in with the knee being the most common, and it also can affect your hips, your ankles, your hands,” said Daniel White, an associate professor in the department of physical therapy and the director of the Active Lab at the University of Delaware who was not affiliated with the study.

“It involves degeneration of cartilage, but also of the bone, the joint itself… an influx of fluid, and it’s a very common chronic condition in middle to older age adults,” White added. Signs of the condition include stiff knees, swollen knees and a cracking noise when you move the joint.

Why riding a bike is great for your knees

“Bike riding… it’s very low impact. The force that goes to your knee while you’re bike riding is a fraction of what happens when you walk or even run,” White explained. However, even though it’s low impact, “you still get the benefits of strengthening your muscles, having your cardiovascular system be taxed, as well as the other health