Is Cycling Good for Joint Pain During Perimenopause?
Cycling is one of the best exercises for joint pain during perimenopause because it is low-impact and keeps joints mobile without jarring them.
Joint Pain in Perimenopause: Why It Happens
Achy, stiff, or inflamed joints are reported by a significant number of women during perimenopause. Estrogen has anti-inflammatory properties and supports the maintenance of cartilage and connective tissue. As levels decline, joints can become more reactive and painful, particularly in the knees, hips, hands, and lower back. This is not just wear and tear. It is an estrogen-mediated change, and it often improves with the right kind of movement.
Why Cycling Is Ideal for Painful Joints
Cycling is often recommended as one of the most joint-friendly forms of exercise because the saddle takes the majority of your body weight. Unlike running or high-impact aerobics, cycling allows you to build cardiovascular fitness and leg strength without repeatedly loading painful joints. The smooth, circular pedalling motion lubricates the knee joint without the shock of impact, making it genuinely comfortable for many women who find walking or running aggravating.
Getting Your Bike Setup Right
A poor bike fit is one of the most common causes of cycling-related knee pain. If your saddle is too low, you will strain your knees with every pedal stroke. A basic fit assessment, even a quick one at a local bike shop, is worth doing before committing to regular riding. Key points include saddle height, handlebar reach, and cleat alignment if you use clipless pedals. Getting these right makes cycling comfortable rather than something that adds to your joint problems.
Building Up Gradually
If your joints are particularly sensitive, start with short rides of 15 to 20 minutes at an easy pace. Let your body adapt before increasing duration or intensity. Many women find that their joints loosen and feel better within the first 10 minutes of a ride, which is the synovial fluid warming up and lubricating the joint. Use lower gears and higher cadence rather than grinding through hard gears, which puts more torque through the knee.
Anti-Inflammatory Effects of Regular Exercise
Regular moderate exercise reduces systemic inflammation over time, which directly benefits joint health. Cycling also strengthens the muscles around the knee and hip, providing better joint support and reducing the load the joint itself has to absorb. This strengthening effect is one of the reasons physiotherapists often recommend cycling for women with knee osteoarthritis as well as perimenopause-related joint pain.
When to Modify or Pause
If a specific joint is acutely inflamed or swollen, rest it before cycling and see your GP or a physiotherapist. Cycling through acute inflammation can worsen it. For background stiffness or generalised achiness, gentle cycling typically helps. Cold weather tends to worsen joint stiffness, so warming up more thoroughly in winter and dressing warmly on outdoor rides makes a real difference to comfort.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.