Consistent exercise benefits people with psoriatic arthritis, and biking may be one good way to get low impact exercise.
Psoriatic arthritis (PsA) is a type of arthritis. It causes chronic joint pain, stiffness, and inflammation. It also causes red or discolored scaly patches on the skin.
Moving and stretching may seem like the last thing you’d want to do if you have inflamed or stiff joints, but exercise can actually improve the symptoms of PsA. It can also reduce the odds of developing some common comorbidities of PsA, including cardiovascular disease and obesity.
However, not every type of exercise is right for people with PsA. Intense, high impact exercise, like running, may make symptoms of PsA worse. On the other hand, low impact exercises, like walking and biking, may suit the needs and capabilities of people with PsA.
Biking has grown in popularity in recent years as virtual cycling classes and programmable smart bikes have become readily available.
Here, find out the benefits and risks of cycling for people with PsA. Plus, read tips for biking safely with PsA.
A 2024 review of studies found that regular exercise could reduce systemic inflammation, pain, and fatigue and help control or improve related conditions such as obesity and metabolic syndrome.
However, the benefits of biking with PsA go beyond symptom relief in the joints. People with PsA are prone to developing other chronic health issues. These include:
Inflammation plays a significant role in the development of these other health issues. A lack of exercise can worsen inflammation.
Low impact exercises like biking, walking, and swimming may reduce the risk of developing these conditions later. These exercises have the same heart-healthy benefits as more intense exercise, but they’re less likely to damage the joints and worsen PsA symptoms.
You can also easily modify and adjust the intensity for most of these low impact exercises. This is important for beginners and people with limited joint mobility. On stationary bikes, you can adjust resistance, speed, and intensity more easily than you can when outside, riding on streets or bike paths.
Other ways biking can help people with PsA include:
- reducing stress
- improving sleep
- boosting energy
- improving bone health
- improving balance
- reducing body weight or helping maintain a moderate weight
- improving day-to-day functioning
Exercise does have potential risks for people with PsA. It can cause discomfort and muscle aches, but these aches should never be painful or debilitating. Muscle soreness typically lasts 24 to 48 hours after exercise is complete.
Outdoor biking may not be suitable for every person with PsA. One
People who have more severe symptoms of PsA, such as chronic joint pain and swelling in their ankles, heels, and other lower extremities, might not want to push those affected joints to do the extra work of cycling outdoors. With an indoor bike, you can adjust resistance and pressure to match your energy level.
Low impact exercise might not seem dangerous or high risk, but anyone new to exercise should consult their doctor before strapping on sneakers or bike shoes. Your doctor can help you find the right pace and exertion level for exercise.
Keep the following tips in mind as you begin a new exercise routine.
Start slowly
You don’t start out running 26 miles if you’re training for a marathon. Likewise, don’t expect yourself to immediately be able to exercise for extended periods of time. You may have to build up to these capabilities.
Start first by exercising 10 minutes a day. Then, add time to your routine until you reach 30 minutes a day, or split the 30 minutes into three 10-minute sessions.
Keep the resistance on your bike low at first, and when you feel like you’re no longer being challenged, add more.
Safety first
Be sure to wear all necessary gear, whether you’re cycling indoors or out. Helmets, pads, and eye protection can reduce injuries if you do have an accident.
If needed, wrap any sensitive or sore joints with support bandages to keep the joints stable while you’re riding.
Stay prepared
Keep your home pharmacy stocked with supplies you might need in the event of an injury or a particularly intense ride.
Ice packs reduce swelling and heat in impacted joints. Hot water bottles or heating pads can help ease sore muscles.
Learn to modify
If you’re feeling joint pain while cycling, try modifying your ride. You can reduce the resistance on the bike, stick to flat roads if you’re outside, or try a different riding style. Recumbent bikes put less stress on some joints compared with upright bikes.
If needed, work with a physical therapist to understand why you may be experiencing pain or mobility issues while exercising. They can help you adjust your movement to reduce pain.
Mix up the routine
While some people might be OK with doing the same type of exercise every day, the repetition can get boring to others. Consider mixing up your cycling style, from indoor spinning classes to a casual ride around the neighborhood.
If you don’t feel like getting on the bike one day, consider trying a different low impact exercise, like swimming or yoga.
Know when to stop
Pain is your body’s way of telling you that something is wrong. You might experience some muscle soreness and achiness, but more severe pain is a sign to stop. Don’t push through pain, as you could damage the joint.
Instead, slow down your ride, get to flat ground, or reduce the resistance on the bike. If the pain remains or worsens, stop entirely. Consult a physical therapist or your doctor if the pain doesn’t subside in the next 24 to 48 hours.
It’s important to speak with your doctor or healthcare professional about the risks of exercising during a PsA flare. Some people may benefit from continuing to go on bike rides, while others may need to rest to prevent greater inflammation, swelling, and joint pain.
Low impact exercise, like biking, is one of the best ways for people with psoriatic arthritis to reduce symptoms. It’s also among the best ways to reduce potential complications of PsA, like diabetes, heart disease, and obesity.
Riding a bike, indoors or outside, 3 days per week has been suggested as a good goal for individuals with psoriatic arthritis. It may take some time to build up to that frequency.
Biking isn’t right for everyone with PsA because of the potential demands on the joints in the lower body. It’s important to consult with your doctor or healthcare professional to determine the best exercises, fitness schedule, and intensity level for you.