Stationary Bike For Knee Pain

If you have arthritic knee problems, I have a great workout for you. You can use the stationary bike for knee pain. I do this plan three days a week to help my knees. You will need a stationary bike, a mat, ball, towel and maybe ankle or thigh weights. 

When you cycle the intensity should be hard enough that it is hard to pedal. You want your bike cadence to stay between 50-60 RPMs. If you find yourself constantly going over 60 RPMs, increase the workload on the bike. However, do not cycle with knee pain. If you feel any type of pain in your joint when you cycle, decrease the workload, but stay between 50-60 RPMs. Some days I can bike at a harder workload and some days I have to decrease it, go by how you feel.

Rehab Exercises

Workout Number 1 Level One

Warm-up: cycle for 2 minutes (RPM 60-70 per minute)
Cycle for 2 minutes (RPM 50-60 per minute)

Knee Mobilization with a towel 10 reps

Inner Thigh Ball Squeeze 15 reps

Leg Lifts 10-12 reps

Bridges 15 reps

Clams 15 reps

Repeat two more times from the 2-minute cycle

Workout Number 2 Level Two
Warm-up: cycle for 2 minutes (RPM 60-70 per minute)
Cycle for 3 minutes (RPM 50-60 per minute)

Standing Wall Slides 10 reps (Go as far as long as you don't feel any pain)

Knee Mobilization with a towel 12 reps

Inner Thigh Ball Squeeze 20 reps

Leg Lifts 15 reps

Bridges 20 reps

Clams 20 reps

Repeat two more times from the 3-minute cycle

Workout Number 3 Level Three
Warm-up: cycle for 2 minutes (RPM 60-70 per minute)

Cycle for 4-5 minutes (RPM 50-60 per minute)

Standing Wall Slides 12 reps 

Knee Mobilization with a towel 15 reps

Inner Thigh Ball Squeeze 25 reps

Leg Lifts 20 reps

Bridges 25 reps

Clams 25 reps

Repeat two more times from the 4-5 minute cycle

When you get really strong, feel free to add ankle weights when you do the floor exercises. If you have any questions, send me an email at sheilafit10@gmail.com