Having strong legs isn’t going to be enough if you don’t build the strong joints to support them. Cycling can be a demanding sport. If you are going to push yourself regularly, it pays to strengthen your knees and other joints to help you endure all the pressures. Staying active and going for regular rides will help, but that isn’t enough by itself. Here’s a look at how to make your joints solid and healthy.
How to Build Strong Joints for Cycling
- Always warm up: The type of tissue in your joints doesn’t get a lot of blood flow, which means these areas can sometimes become brittle and stiff. Getting the blood pumping before you push yourself will make a big difference in how much stress your joints will be able to handle. Never skip your stretch or warm up. Ten minutes of pre-workout can seriously decrease your chances of getting injured.
- Try slow rep workouts: Cycling is not a weight bearing exercise, but these kinds of workouts can be especially good for building strong bones and joints. To enjoy these benefits, consider adding some slow rep weight training to your exercise routine. The extra strength will come in handy when you are riding.
- Add balancing exercises: Cycling is one of the healthiest and lowest impact ways to get a workout, but most riders maintain a relatively limited range of motion as they pedal. This can limit the amount of balancing strength in your joints. Add a few bodyweight exercises with a wide range of circular and horizontal motion. This will help you strengthen your joints in the areas that cycling will not.
Cycling is one of the best ways to stay healthy without putting too much wear on your body, but no exercise is perfect by itself. Adding a few small steps to your workout will help you build joints that are strong enough to handle pressures both on and off your bike.
Joshua Bonnici is a San Diego bicycle accident lawyer and cycling enthusiast with a passion for improving bicycle safety and fighting on behalf of his fellow riders.