Q Running really hurts my knees. What other cardio workouts should I try?
We get it, Parkrunners – you love it. But whether it’s down to pain, injury or sheer boredom, there are some people for whom running is, emphatically, not the one. She’s biased of course, but here’s why Kimberly Perfetto thinks spinning can help. ‘Indoor cycling is a great alternative to running, as it works your cardiovascular system in a low-impact way without taxing your joints,’ she explains. Indeed, multiple studies have shown that cycling can actually improve symptoms of arthritis (a catch-all term for pain and inflammation in the joints), alongside the benefits that come with performing cardio of any kind. In a 2016 study published in
The Journal Of Rheumatology, a three-month programme of either swimming or cycling led to a reduction in joint pain and stiffness, along with improved muscle strength. Perfetto suggests avoiding excess knee pressure by sticking to hills with less resistance and adjusting your position if you feel knee pain. ‘The most important way to avoid painful knee pressure is to have a proper bike fitting, which includes the right seat height and how far forward and back the seat is,’ she advises. ‘The handlebar position can also help with overall comfort. You’ll always want to have a slight bend in your knees when one leg is straight at the bottom of the pedal stroke, too.’ As for all you coming-back-from-injury folks, consider working with more resistance to build strength in your lower-body muscles, which should help to prevent future injuries. On your bike, then.