Cycling and Swimming with Sore Knees: A Practical Guide

When the knees hurt, many people stop doing sport altogether. That is understandable, but it often makes things worse, because the muscles weaken and the joint becomes stiffer. Cycling and swimming are two activities that many people with knee pain can still enjoy. They move the knee regularly without the hard impact of running or jumping. This guide shows how to make them as comfortable as possible for your knees.

Why these activities suit sore knees

When you run or jump, the knee has to absorb your body weight with every step. On a bike, the saddle carries most of your weight, and in water your body becomes lighter. The knee still moves through a large range, which keeps it supple, and the thigh and hip muscles get stronger. That is why cycling and swimming are often recommended for people with knee osteoarthritis or after a long break from exercise.

Cycling: how to get it right

• Set the saddle height. When the pedal is at its lowest point, your knee should be almost straight, but not fully locked. A saddle that is too low bends the knee too much and often causes pain at the front of the knee.
• Use easy gears. Pedal lightly and quickly instead of pushing hard against high resistance. Avoid steep hills at the beginning.
• Start short. Ten to fifteen minutes is a good start. Add a few minutes every few rides if the knee feels good.
• Consider an exercise bike. At home or in the gym, you can set the resistance exactly and stop at any time, which is ideal on sensitive days.

Swimming and exercise in water

Water partly carries your body weight and gently resists every movement, so the muscles work without the joints being strained. Warm water also helps many people feel less stiff.

• Choose the right stroke. Front crawl and backstroke with a calm leg kick are usually easy on the knees. The typical breaststroke kick twists the knee and bothers some people, so try it carefully or use a crawl kick instead.
• Try walking in water. Walking forwards, backwards and sideways in chest-deep water is a good start if you are not a confident swimmer.
• Join a class in water. Many pools offer gentle group exercise in warm water that is suitable for people with joint problems.

Which one is right for you?

Both are good choices, and you do not have to choose only one. Cycling builds strength in the thigh muscles more directly, while swimming is often the most comfortable option on days when the knee is very sensitive. Many people combine them with walking, as described in our article on walking with knee pain. The best activity is the one you enjoy and can do regularly.

Listen to your knee

A little muscle tiredness after exercise is normal. If the knee is more swollen or sore the next day, do less next time and choose lighter gears or shorter sessions. If pain or swelling keeps coming back, talk to a doctor or physiotherapist. Many people like to wear a soft knee sleeve when cycling. It gives a pleasant feeling of support and keeps the knee warm, especially on cool mornings. Take the sleeve off before swimming and put it back on afterwards, so the knee stays warm on the way home. For more knee-friendly exercises, see our article on knee strengthening exercises at home.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.