Cycling with arthritis: how to do it and why you should

If you have arthritis, or know someone who does, you might think that you – or they – can’t or shouldn’t cycle. However, this isn’t the case. In fact, cycling is a great exercise for those with arthritis.

Jim, a recipient of Cycling UK’s Health Revolutions project, used to regularly cycle as a child. However, he suffers from arthritis and chronic pain and believed he would never get on a bike again.

He tried going to Health Revolutions’ group rides and discovered, after some practice, that he could still ride a bike. “What I like about the cycling actually is it frees me,” he explains. “It’s helping me with both balance and strength in my legs.”

Here, I’ll go through why cycling is so good for arthritis and how to go about it safely. But do be aware that this isn’t medical advice and you should always consult your GP or medical team before embarking on a new course of exercise.

What is arthritis?

First, a look at what arthritis is. This is of necessity very brief – for further information, look at the NHS website, and if you suspect you might have arthritis, please do speak to your doctor.

Arthritis is an umbrella term for a variety of different but related conditions. It’s very common, affecting millions of people in the UK alone. It causes inflammation in the joints and can lead to symptoms such as swelling, stiffness and pain. Any joint can develop arthritis.

While there are several different types of arthritis, the two most common are osteoarthritis and rheumatoid arthritis, with the former affecting the most people in the UK. Osteoarthritis most often develops in people in their mid-40s or older, but it can occur at any age due to an injury or be associated with other joint-related conditions.

It affects the smooth cartilage lining of the joint. This makes movement more difficult than usual, leading to pain and stiffness.

Rheumatoid arthritis is an autoimmune condition in which the body’s immune system targets affected joints, leading to pain and swelling. The joint’s outer covering – or synovium –is first affected.

It can then spread across the joint, leading to further swelling and a change in the joint’s shape. This may cause the bone and cartilage to break down.

Other types of arthritis and related conditions include ankylosing spondylitis, cervical spondylosis, fibromyalgia, lupus, gout, psoriatic arthritis, enteropathic arthritis, reactive arthritis, secondary arthritis and polymyalgia rheumatica.

Why cycling is good for you

It’s something of a popular myth that exercising isn’t good people with arthritis as it puts unwarranted pressure on the joints, potentially exacerbating things. But this isn’t true.

In fact, the right kind of exercise can be very beneficial, strengthening those joints and helping manage the symptoms of arthritis. Cycling is particularly good for this, for a variety of reasons.

It’s gentle on the joints

Your body is supported by the cycle, making cycling a much lower impact than similar but higher-impact cardiovascular activities like running and jumping.

This means there’s a lot less stress on those weight-bearing joints such as the hips, knees and ankles. There’s none of the repeated impact with the ground that you get from something like running which might irritate the condition.

Decreased pain, increased mobility

Moving your legs promotes the production of synovial fluid. This viscous, lubricating liquid reduces friction between the cartilage and other joint structures.

Lubricating the joints in this way, particularly in the hips, knees and ankles, lessens arthritic pain and increases the range of motion. It can also reduce the stiffness associated with arthritis.

Susan, who works for Socialtrack, a Cycling UK-affiliated community enterprise, says: “I had ridden a bike before, but not since I was diagnosed [with rheumatoid arthritis] four years ago. I’m now on it 20 minutes a day, and I’m down one dose of painkillers; the more you move with arthritis, the better you are.”

Stronger muscles

Pedalling, especially going uphill or with increased resistance, is a great workout for your lower-body muscles, working the quadriceps, hamstrings and glutes. It also helps strengthen the tendons and ligaments.

Stronger muscles help to support and stabilise your joints, helping to protect them from further damage.

Weight management

Carrying excess pounds can put extra pressure on affected joints, increasing pain and stiffness. However, even a small amount of weight loss can make a difference.

Cycling is a calorie-burning exercise, meaning it’s a great addition to your weight-management programme. This will help reduce pressure on those painful joints.

Improved wellbeing

Cycling is excellent for mental health. It releases feel-good hormones – which also help with pain management so that’s a double win – and being outside in nature is a great mood booster.

While this won’t improve your arthritis as such, it will make you feel more resilient and able to deal with your symptoms. Exercise can also improve your sleep, which is another way to improve your wellbeing and make you feel more able to deal with whatever comes your way.

How to cycle with arthritis

If it’s been a while since you’ve been on a bike due to arthritis, you’ll probably be feeling nervous, especially if previous attempts to exercise led to pain. However, you can cycle safely and without pain.

Take it slowly

You should always work with your health care team before embarking on a new course of exercise. Start slowly. Begin with short rides at a low intensity – say, 10 minutes of gentle cycling on flat, paved terrain such as you’ll find in a local park. Gradually increase the duration and resistance as your fitness and confidence grow.

Your eventual goal should be around 30 minutes of cycling at moderate intensity on three to five days per week; you can split this into three 10-minute rides if this is easier on your joints. Don’t push yourself – go at a steady pace and take as long as you need to get to this point.

Warm up/cool down

Always do some gentle stretching before and after cycling. Warming up your muscles and joints gets them ready for the ride ahead. Cooling down helps them recover and prevents stiffness and soreness the next day.

Your stretching routine should concentrate on the quads, hamstrings, glutes and calves, as well as the hips, knees, ankles and lower-back joints.

A bath with Epsom salts can help with recovery, while many people find heat pads, hot water bottles or ice packs help to ease aches and pain. Especially at the beginning, give your body sufficient time to recover before setting off on your next ride.

If it hurts, stop!

If you start to feel pain, don’t push through. You could potentially damage the joints, and while this likely won’t be permanent, the knock to your confidence could be. It’s hard to get back out there if you’re anticipating more pain.

Take a break in a café, or as Jim advises: “When my legs get too sore to cycle, I just get off and walk for a bit. Because the pushbike makes a good walking stick with wheels.”

Don’t force yourself to continue if you’re hurting – cut the ride short. Consider dialling back on your training too.

Wearing elasticated supports – available from most pharmacies – can help protect your joints and offer some comfort while riding. Keep in mind, too, that cold, wet weather can exacerbate joint pain. Make sure you have warm, waterproof kit or take your training indoors.

Get the right bike

There’s a cycle out there for just about every body. It’s worth trying a few out before investing. Consider your own needs. It might be something as simple as getting a Dutch-style bike with its high handlebar and upright riding position.

Susan rides a fat-tyred Surly Pugsley. She says: “I found the Surly Pugsley online. It’s really stable and easy to ride. The boys have set it up tubeless, so it has even lower pressures in the tyres than you would normally have for a fat bike.

“It’ll go up a kerb and it won’t jolt your hands. Whereas a full-suspension bike, if it bottoms out, it’s still going to cause a jerk. And any impacts are bad with rheumatoid arthritis.”

There are plenty of options out there. For example, an e-bike provides a bit of extra assistance, making it ideal for those with limited strength or endurance, or if you live in a hilly area. Most allow the rider to choose the level of assistance so you can adjust it depending on how you’re feeling.

Recumbent cycles have a reclined, comfortable seat, so you’re not sitting upright as you cycle, which is easier on the back. It can also reduce pressure on the wrists and ankles. A trike’s three wheels offer great stability making them ideal for those with balance issues.

If you’re hoping to test an e-cycle or non-standard cycle, Cycling UK has a few projects that might be able to help. Making cycling e-asier (based in Greater Manchester and Luton & Dunstable) and the Inclusive Cycling Experience (in Greater Manchester and Inverness) both offer free cycle loans and taster sessions for a variety of cycles. 

Connecting Communities operates in locations across Scotland. It works to offer more people the opportunity to cycle. Among other services it provides short- and long-term cycle loans to help people find a cycle that works for them.

Whatever cycle you have, it’s important that it’s the right size and fit for you. Ask for advice in your local bike shop; they should also be able to help with the correct setup.

There’s a lot you can do yourself to make your bike as comfortable as possible, but it might be worth having a professional bike fit. These can be costly, but this is an investment in your long-term health.

If you’re suffering with arthritis, you don’t have to give up cycling – in fact you should find that it helps. It’s a great way to keep healthy and manage your symptoms. Just keep our advice in mind and stay safe.