How to Exercise on a Stationary Bike With an Injured Knee

The most important consideration when exercising with an injured knee is avoiding knee strain. The purpose of using a stationary bike is to strengthen the muscles around the knee in a low-impact manner. By keeping the resistance low, you will be able to get your heart rate up without harming your knee.

Instructions

  1. Workout

    • 1

      Mount the stationary bike. Adjust the seat so your knee is slightly bent at the bottom of the pedal stroke.

    • 2

      Adjust the resistance to the lowest (easiest) setting.

    • 3

      Pedal with a cadence of 90 to 100 revolutions per minute for 15 minutes. Sip water every few minutes.

    • 4

      Increase the resistance slightly and maintain the 90 to 100 rpm cadence for 20 to 30 minutes. Drink water every few minutes.

    • 5

      Reduce the resistance to the easiest setting and continue to pedal at the high cadence for a 10-minute cooling down period. Take small sips of water every few minutes.

    • 6

      Dismount the bike and stretch thoroughly for 10 to 15 minutes.

    • 7

      Ice your injured knee on and off for about 10 minutes.