How Biking Can Relieve Knee Osteoarthritis Pain

Knee osteoarthritis affects over 14 million adults in the U.S., and if you’re one of them, you’ve likely been told to stay active. But if walking or other high-impact movements are painful, you might be unsure where to start. The good news? Biking is not only easier on your knees it can actually help reduce joint pain over time.

Why Motion Matters for Osteoarthritis

“There’s a popular idea that ‘motion is lotion,’” says Joseph Garry, MD, a clinical family medicine professor at the University of Illinois. That’s because movement keeps the joint flexible, strengthens the muscles that support it, and prevents further stiffness.

Regular physical activity also helps maintain range of motion and reduces the risk of developing disability related to arthritis, per the Centers for Disease Control and Prevention (CDC). Strengthening the muscles around the joint especially the quadriceps and glutes is key to relieving pressure on the knees.

Why Biking Is a Smart Choice

Unlike walking or running, which create significant compressive forces through the knee, cycling is a low-impact activity that’s gentler on your joints. “The compressive forces that go through your knee during cycling are far less than those during walking,” says Brian Andonian, MD, a rheumatologist at Duke University School of Medicine.

That makes biking a great option for most people with knee osteoarthritis. And because it engages both the quads and glutes, it helps build the support system your knees need.

There’s one exception: people with patellofemoral arthritis (osteoarthritis behind the kneecap) may find cycling uncomfortable due to repeated knee bending. But even in these cases, a simple adjustment like raising the seat height can significantly reduce discomfort by limiting how much your knee has to bend.

How to Get Started

Choose the right type of bike

• Stationary bike: Ideal if balance or mobility is a concern. Recumbent versions are lower to the ground and more accessible for beginners.

• Traditional bike: Great if you’re already active. For indoor use, pair it with a bike trainer.

Ease into it

• Start with 15–20 minutes a day on a flat surface or low resistance.

• For the first 2–3 weeks, focus on smooth, steady pedaling no sprints, intervals, or hills.

• After about 3 weeks, increase the pace or resistance gradually.

• Expect a temporary increase in knee discomfort during the first few weeks this is normal and often subsides by week six.

“People shouldn't get off the bike and say, ‘All my muscles are absolutely beat,’” says Dr. Garry. The goal is gradual progress, not burnout.

Pro Tips for Success

• Time your rides for the morning: Many patients report less knee pain throughout the day after cycling early. Plus, sunlight adds warmth, which can ease stiffness.

• Warm up your muscles: A little movement before riding can help joints feel better and reduce injury risk.

• Watch for warning signs: Stop biking and contact your doctor if you notice sharp, stabbing pain, redness, or swelling. If your joint pain keeps you from moving for more than three days, call your provider for guidance.

Stick With It

The biggest hurdle is often the early pain phase. “Many people stop after a week because they think they’re making it worse,” says Dr. Garry. But if you can ride it out through the first few weeks, you may find you’re stronger and in less pain than before you started.

Biking may not be a miracle cure but it’s a proven way to preserve mobility, build strength, and reclaim your independence. With consistency and a gentle start, it can become an empowering part of your osteoarthritis care plan.

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