Himiway Bike (United States) - Do you enjoy the mood boost and physical exercise when riding a bike? People enjoy bicycling for many reasons. Riding a bike provides many with a sustainable transportation mode; to the grocery store, an enjoyable jaunt around the neighborhood, or a quicker route to get to campus. On the other hand, cycling is a fantastic way to discover enhanced physical fitness, improve core strength, and support stronger back muscles around the spine.

But, what about the knees? Is biking bad for the knees? According to the Chester Knee Clinic, “cycling is considered a knee-sparing exercise because it does not require impact with the ground, however, the repetitive motion of pedalling can lead to a variety of overuse knee injuries.[1]” Overuse can be defined as erosion of the knee’s connective tissue. So if you suffer from knee pain, does that mean you have to give up riding a bike? Furthermore, is there a best bicycle for bad knees?

While both forms of riding a bicycle are a fantastic form of aerobic exercise, bike riding also boosts memory and reasoning, however, no one turning the pedals is immune from getting "biking knees," tightness of the fibrous tissues on the outer leg which pull on the bands of tendons beneath the kneecap.

One of the largest, and most complex joints in the body, the knee, is essentially a hub, where nerves, tendons, blood vessels, and vital connective tissues meet to join the upper and lower leg bones and muscles. And while a complex as these connective tissues are, the knees are not load-bearing, meaning that "most cyclists have a higher chance of hurting their knees, with the tendency to ride longer, faster, and/or harder increasing over a short amount of time.” Let’s look at why an electric bike is the best bicycle for bad knees, along with six important factors to consider to protect your knees when riding an electric bike.

Warming Up:

No matter the type of exercise you prefer, warming up the body is essential. Riding an electric bike is no exception. Warming up the knees rehearses the movements you are making while riding the bike. It is crucial to associate the oxygen in the blood to increase the metabolic rate, produce more carbon dioxide and lactic acid. In turn, this increases muscle blood flow, the sensitivity of nerve receptors, and the speed of nerve impulses. The warm up is a physiological collaboration, reducing the amount of impact to the knees when you start to pedal and work towards building speed.

A good 5 minute stretch, including a straight leg, calf, and seated hamstring, reduces tightness. Regardless of how unpleasant a quick stretch seems, you will appreciate the time you take to get the blood pumping and the tendons working in the motions, similar to riding an eclectic bike. Once you begin your ride, start gradually, an extension of your warm-up and stretch. That way, when you begin building up speed, the impact of biking knees is significantly reduced.

Sit Right in the Saddle:

An electric bicycle makes pedalling practically effortless, therefore, making it the best bicycle for bad knees! But all that uncomplicated fun and exercise is insignificant, and potentially dangerous, if you’re not sitting in the electric bike’s saddle correctly. Saddle ergonomics include sitting as far back on the seat as possible, and using the body’s sit bones, “the lowest point in the pelvis that supports the body's weight.[2]”

The saddle height has been called the “Holy Grail of Power.” The pedals on an electric bike are like the hands on a clock. Between 12 and 3, the foot places the most pressure to pedal forward. This pressure can lift the pelvis off the seat, causing strain on the hips and knees. Sitting flat on the seat while pedalling is crucial for your posture and for a pain free bike ride.

Finding the seat height for your electric bike ride can be found by placing “your heel on the pedal and pedal backwards to reach the six o'clock position. Your knee should be completely straight. If your knee is still bent you need to increase the height, adjusting in small increments each time, and if your heel loses contact with the pedal then you need to lower the saddle.[3]”  

If you suffer from arthritic knee pain, the electric bike is the best bike for arthritic knees since the impact of pedalling is lessened. Just make sure to find the right ration of your height to the pedals and you’ll be back in the right-height saddle again, enjoying the ride!

Your Riding Position:

Did your mother ever tell you as a kid, "Make correct posture a habit!" In every sitting position, good posture is essential to avoid knee and lower back pain and increase circulation. When riding an electric bike, keep the shoulders down and elbows in. Do not slouch or lean forward, leaning closer and closer to the handlebars. Slowly bring the electric bicycle to a stop in a safe spot and check the bike seat's height.

Improper saddle height can make the body involuntarily "slip" forward. Gravity is working, fighting the body to sit up straight constantly, which places more strain on the knees, causing needless pedaling. Undue stress on the knees places force on the feet to pedal harder and faster, which causes the knees to collapse inward, compromising knee strength. Poor distribution eventually leads to knee pain.

Build Your Core Strength:

Physical activity and core strength are synonymous and vital to keep the body from experiencing pain and injury. Core strength helps the muscles in the torso define the body’s posture. Poor core strength leads to fatigue which triggers other muscles to compensate and help send energy to hold up the torso. This weakening makes it extremely difficult to continue pedaling and maintain proper balance. Eventually, this places pressure on the knees.

Before riding an electric bicycle, start with the simple warm-ups, and consider introducing some simple exercises to build core strength. These can include Supine Toe Tap, which works the hips and legs, then coordinate balance and coordination with the Bird Dog, and finally, try the Mountain Climber, a combination of a Plank and important knee movements. With the core built, there is less chance to experience biking knees, and you’re ready to ride!

Keep Up Your Speed:

Keeping up speed while riding an electric bicycle means finding the sweet spots where the body feels comfortable riding without experiencing any pain or tension in the knees or lower back. The joy of an electric bicycle is two-fold. Controlling the speed using the pedals, and maintaining a proper and constant speed, should be enjoyable. When it becomes challenging to pedal, or if the body begins to feel fatigued, at any time during the ride, use the built-in accelerator and give the body a break until it feels comfortable to pedal manually and get back to enjoying more exercise.

The Wonders of Therapeutic Tape:

Finally, do not forget the wonders of therapeutic tape. For people with susceptible knees or who suffer from arthritis, therapeutic tape or sports tape, a pressure-sensitive tape that adheres well to the skin and, when applied, holds bones or muscles in place to reduce pain and friction. Electric cycling is a lower body mobility exercise. Wrapping the knees can help keep them aligned, and in the event of overuse or strenuous cycling, sports tape acts as an extra layer of protection. It imitates human skin, aids in a greater range of motion, and is clinically proven to relieve pain.

Let’s Go Ride an Electric Bike:

In layman's terms, cycling with a 0-60 mph type of mentality equates to greater chances of cycling-related knee pain simply from "overdoing it." Riding a bike longer or harder to which the body is accustomed places a tremendous strain on the connective tissues, causing inflammation and ultimately an increasing sense of pain. So, does this mean that all biking is bad for the knees? Switching from a standard bicycle to an electric bicycle can immediately offer the knees a gentler ride. Electric bikes like Himiway bikes offer pedal assist, are faster and more flexible, and are a sustainable form of transportation, while helping improve fitness.

Electric bikes do wonders for biking knees, including people who have arthritis. Electric bikes are a great form of physical therapy as they remove a regular bike's high-intensity impact. Furthermore, electric bikes like Himiway Moped-Style Electric Bike are just as fun, or more, to ride, making them the best bike for bad knees!

[1] "Knee Problems - Cycling Knee Problems - Chester Knee Clinic." Accessed 14 Mar. 2021.

[2] "How to choose the right bike saddle for you - BikeRadar." 3 Oct. 2018,. Accessed 14 Mar. 2021.

[3] "Beginner's guide: how to set your saddle height ... - Road Cycling UK." 31 Jul. 2015, Accessed 14 Mar. 2021.