Is Cycling Good for Your Joints?

August 13, 2015

Cycling is an excellent low-impact activity that offers numerous health benefits, such as improving cardiovascular fitness, increasing muscle, and reducing stress levels. Cycling is also a fun way to commute or explore the outdoors. However, some people have concerns about the impact of cycling on joints.

Someone wearing Injinji Trainer Mini-Crew performance socks putting on their New Balance training sneakers.Someone wearing Injinji Trainer Mini-Crew performance socks putting on their New Balance training sneakers.

How Cycling Impacts Joints 

Cycling is considered a low-impact exercise, which means it puts less stress on the joints compared to high-impact exercises like running or jumping. Cycling can improve joint mobility by strengthening muscles around the joints and increasing circulation.

If you are seeking a more gentle cardio exercise, indoor or outdoor cycling are two great options to explore. However, the repetitive motion of cycling can still cause strain in the lower body depending on intensity and duration. Proper technique and equipment can help prevent joint strain. If you are new to cycling, taking an indoor cycling class is a great way to learn best practices in technique and form.

Benefits of Cycling for Joint Health

  • Low Impact Exercise

    Cycling puts less stress on the joints than other exercises.
  • Improved Mobility

    Cycling can help improve range of motion in the knees and hips.
  • Muscle Strengthening

    Cycling strengthens the muscles in the legs and lower body.
  • Weight Management

    Cycling can help maintain a healthy weight.
  • Improved Overall Fitness

    Cycling is a great way to improve overall fitness and cardiovascular health.
A man stretching his fingers to his toes wearing Injnji Run Lightweight No-Show performance socks.A man stretching his fingers to his toes wearing Injnji Run Lightweight No-Show performance socks.

Precautions and Considerations When Cycling

  • Bike Fit and Setup

    Ensure that your bike is properly fitted by adjusting the saddle, handlebars, and pedals. 
  • Intensity and Duration

    If you're new to cycling, start slowly and gradually increase the intensity and duration of your rides.
  • Appropriate Gear

    Protect your eyes with sunglasses and wear a properly fitted helmet, padded shorts, and gloves. 
  • Technique

    Learn pedal technique and how to comfortably position your body. A cycling class is a great way to learn best practices.
A man stretching his hip flexors in a gym wearing Injinji Sport Original Weight Crew performance socks.A man stretching his hip flexors in a gym wearing Injinji Sport Original Weight Crew performance socks.

Cycling Alternatives for Joint Health

If cycling is not an option for someone due to physical limitations, there are several alternative activities that can provide similar benefits.

  • Recumbent Bikes

  • Hand Cycling

  • Elliptical Trainers

Cycling is an excellent aerobic exercise, especially if you want to be gentle on your joints. Take precautions to ride safely and comfortably so you can enjoy the many physical and mental benefits of cycling.