- Jul 23, 2011
- Essex and London
- United Kingdom
Using a bike to gain ROM is pretty simple:
- Set the bike to zero resistance
- Set the saddle low enough so that a single rotation is a challenge; difficult but not painful. When a rotation becomes easy right from the start, lower the saddle a max of 1cm. (If you can't make a rotation, set the saddle as high as possible and rock the pedals back and forth as far as you can with discomfort but no pain)
- Gently turn/rock the pedals, through discomfort but without pain.
- Continue until the knee is 'warmed up' and the rotation is now easy, or for 2 minutes, whichever is the shorter time.
- Repeat several/many times a day, but don't go mad. Diminishing returns will apply; my guess is that half a dozen reps would be enough
- Do not pedal fast or for more than 2 minutes, this is a stretching exercise, not training.
- And if you get any pain or swelling in the 24 hours after doing this, cut it down until you don't