Sunday, August 5, 2012

Using Stationary Bike for Bad Knee Rehab

Why use a stationary bike to recover knee injury

bike for bad knees
Using a stationary bike, you can have resistance to build up the strength in your legs. It is also a good way to alleviate some of the pain in your knee joint. The one thing that you can do to immediately help eliminate some of the pain from your knee is to strengthen your quadriceps.

You can strengthen you quads using a stationary bike to so that it doesn't put any pressure on your knee joints. This is a good start in knee rehab because it focuses on building up the surrounding muscles around your knee joints. By strengthening your quads, you can help stabilize your knee joints. Rehabilitative exercises strengthen the muscles and joint structures that support the knee, improve stability and increases flexibility and range of motion.

Stationary exercise bikes provide excellent cardio workouts without stressing weight-bearing joint; have much less impact on knees, hips and other joints. People who have experienced a bad knee can tell you the difficulties that it can cause. Because your knee is used in most of your daily activities, a knee injury will have a significant impact on your life.

Activity can cause knee injury

Jumping, bending at the knees and deep squats are the most common causes of knee injury. Any exercise that uses springy or bouncing movements to lengthen muscles can cause the muscle to contract rather than to stretch. If you have a history of knee pain, do safer exercises like cycling.

Upright stationary bikes

The upright stationary bikes come in single and dual action models. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.

It’s also a good option for people with balance problems, because there is no need to lean the bike to turn.

How to use stationary bike for knee rehab

Want to go for a routine? First of all, you can do it slowly, perhaps with a five-minute session at a comfortable pace three times per day. Once you can ride with no pain for five minutes three times a day, you may up to seven minutes, then to 10, 15 or 20 three times per day, getting to 30, 45 or 60 minutes of exercise per day.

You have to adjust the seat properly. Your knee should not bend beyond a 90-degree angle, and must remain slightly bent even when you extend your leg as far as you can go. If you do not adjust the bike seat accordingly, it can cause further damage to your injured knee. If necessary, ask your trainer to assess whether the seating position is correct for your practice.

Additional, many cyclists will wear what is commonly known as a knee brace or knee sleeve while they are cycling. The purpose of a knee brace is to provide a secure fit and extra support.

Here's the best stationary bike selections

  • Modern exercise bike with direct-drive resistance system and 39.6-pound balanced flywheel
  • Direct-drive system lets the rider pedal forward or backward, with quick-stop handle brake
  • 2-way adjustable seat post and handlebars move vertically and horizontally while you ride
  • Heavy-duty brake pad resistance system with center-pull brake pads; wheels for transport
  • 250-pound weight capacity; measures 24 x 42.5 x 42.3 inches (W x H x D) and weighs 113 pounds

  • Cycle trainer is designed to provide users of all fitness levels a challenging, fat-burning cardiovascular workout in as little time as possible
  • Adjustable, nonslip handlebars and padded seat that adjusts horizontally and vertically enable you to quickly set custom riding position
  • Chain drive system delivers smooth, quiet, and comfortable ride, and conveniently placed water bottle holder helps you stay hydrated
  • Includes built-in transport wheels to accommodate moving from place to place, and has 250-pound maximum weight capacity
  • Limited five-year manufacturer's warranty on frame and limited 90-day manufacturer's warranty on parts and labor
  • Measures 48.6 x 46.5 x 19.9 inches (W x H x D)

  • Indoor cycling bike with 40-pound flywheel
  • Heavy-duty crank and smooth chain drive mechanism
  • Fully adjustable seat and handlebars for comfort
  • Adjustable resistance systems; transport wheels
  • Supports up to 275 pounds; measures 20 x 46.5 x 48.5 inches (W x H x D)

  • Keiser M3 Indoor Cycle
  • Sophisticated indoor training cycle with eddy current resistance system
  • Offers infinitely adjustable resistance system for challenging workout
  • Smooth, whisper-quiet operation; 4-way adjustable seat
  • Computer tracks time, distance, calories, heart rate, and power output
  • Adjustable Shimano combo pedals; water bottle holder; 3-year warranty

  • Cutting-edge indoor racing bike with ultra-quiet Kevlar belt-driven drive system
  • Dual-sided SPD pedal w/cage, ergonomic saddle, non-slip handlebars, and water bottle holders
  • Eight-level Accujust tension control and on-board computer and heart rate monitors
  • 26 by 50 by 63 inches (W x H x D); weighs 132 pounds; 300-pound maximum user weight
  • Five year warranty against frame manufacturing defects, two year all inclusive warranty