CoachingAnswer

CAN YOU CYCLE WITH BAD KNEES?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Cycling is one of the best exercises for people with bad knees because it is low-impact, non-weight-bearing, and strengthens the quadriceps, hamstrings, and glutes that support the knee joint. The circular pedalling motion moves the knee through a controlled range of motion without the shock loading of running or walking downhill. However, bike setup is critical: an incorrect saddle height, cleat position, or cadence can aggravate knee problems rather than help them. A saddle that is too low increases patellofemoral compression; one that is too high strains the iliotibial band and hamstring tendons. A professional bike fit is the single best investment for a rider with knee issues.

KEY TAKEAWAYS

Cycling is low-impact and recommended by physiotherapists for knee rehabilitation.
Correct saddle height is critical — too low causes front-of-knee pain, too high causes back-of-knee pain.
Higher cadence (80-90 rpm) reduces force per pedal stroke and decreases knee loading.
Cleat position affects knee tracking — misaligned cleats cause medial or lateral knee pain.
A professional bike fit is essential for riders with existing knee conditions.

WHO THIS IS FOR

IS THIS YOU?

The rider with arthritic or injured knees

You have knee arthritis, a previous injury, or chronic knee pain and want to know if cycling is safe.

The returning rider whose knees have worsened with age

You are over 40, your knees have started to protest, and you are considering cycling as a lower-impact alternative to running.

THE ROADMAN VIEW

Cycling is probably the single best exercise for dodgy knees. It strengthens the muscles that support the joint, moves it through a smooth range of motion, and does it all without the impact that makes running or football a problem. Most physiotherapists and orthopaedic consultants recommend it as a first-line exercise for knee rehabilitation.

But — and this is the critical bit — the bike has to be set up correctly. A saddle that is 5mm too low puts excessive load on the front of the knee with every pedal stroke. Multiply that by 5,000 revolutions in an hour and you have a recipe for pain. If your knees hurt on the bike, the first thing to check is your fit. Nine times out of ten, a small adjustment to saddle height, cleat position, or both resolves the issue.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Phil BurtFormer head of physiotherapy, British Cycling
Cycling generates lower patellofemoral contact pressure than walking up stairs, running, or squatting. The key protective factors are: saddle height that prevents excessive knee flexion (below 35 degrees at the bottom of the stroke), cleat alignment that keeps the knee tracking over the foot, and a cadence above 75 rpm to limit peak torque per revolution.
Dr Steven StannardExercise physiologist, knee rehabilitation researcher
Controlled cycling has been shown to improve knee joint mobility, reduce pain scores, and increase quadriceps strength in patients with mild to moderate osteoarthritis. The low-impact, repetitive nature of cycling promotes synovial fluid circulation, which nourishes cartilage.

PRACTICAL APPLICATION

DO THIS WEEK

Get a professional bike fit
This is non-negotiable for riders with knee issues. A fitter will set saddle height to prevent excessive knee flexion, align cleats to match your natural foot angle, and adjust fore-aft position to optimise knee tracking. Expect to pay $150-300.
Raise your cadence to 80-90 rpm
Higher cadence reduces the force applied through the knee per pedal stroke. If you currently ride at 60-70 rpm, shift to an easier gear and spin faster. The cardiovascular cost is slightly higher but the joint loading is significantly lower.
Start with short, flat rides and build gradually
Begin with 30-45 minute rides on flat terrain at an easy intensity. Increase by 10-15 minutes per week. Avoid hills until your knees have adapted to regular riding — climbing increases knee load significantly.
Strengthen the supporting muscles off the bike
Single-leg step-ups, wall sits, and glute bridges strengthen the muscles that stabilise the knee without excessive joint load. Two sessions per week of 15-20 minutes is sufficient.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEGrinding big gears at low cadence.
FIXLow cadence increases the force through the knee with every revolution. Shift to an easier gear and aim for 80-90 rpm. Your knees will thank you within weeks.
MISTAKERiding with the saddle too low.
FIXA low saddle increases knee flexion angle, which raises patellofemoral compression. Use the heel test or 0.883 x inseam formula to set correct height. Even 3-5mm can make a difference.
MISTAKEIgnoring cleat alignment.
FIXMisaligned cleats force the knee to track at an unnatural angle thousands of times per ride. If you develop medial (inner) or lateral (outer) knee pain after switching cleats or shoes, have the alignment checked.

FAQ

FREQUENTLY ASKED QUESTIONS

Is cycling safe after knee replacement?

Yes, with medical clearance. Most surgeons recommend cycling as an ideal post-replacement exercise after the initial rehabilitation period (usually 6-12 weeks). Start on a stationary bike and progress to outdoor riding as stability and range of motion improve.

Should I use ice on my knees after riding?

If your knees feel warm or slightly swollen after a ride, 10-15 minutes of ice can reduce inflammation. If this is needed after every ride, your bike setup or ride intensity needs adjusting.

Is an indoor trainer better for bad knees?

A trainer offers a controlled, consistent environment with no terrain surprises. It is excellent for knee rehabilitation because you can control cadence and resistance precisely. Many riders with knee issues do their regular training indoors and save outdoor riding for easy weekend spins.

Can cycling make knee arthritis worse?

When done correctly (proper fit, appropriate cadence, progressive loading), cycling does not accelerate arthritis. Research shows it can reduce pain and improve function in mild to moderate osteoarthritis. Excessive force through poor bike setup can aggravate symptoms.