How to do it
You need: A stationary exercise bike.
Set the seat height so that, with the pedal at its lowest point, your knee has only a slight bend. Sit upright and hold the handlebars lightly.
- If a full turn is not yet comfortable, start by rocking the pedals gently back and forth.
- Once the knee allows it, pedal forwards through full circles.
- Keep the resistance very light or off to begin with.
- Build up the time you can pedal before you add any resistance.
Form cues
- Pedalling feels smooth and even, without a catch as the knee bends.
- You sit tall and central, not leaning away from the operated leg.
- Any knee ache is mild and settles soon after you finish.
Common mistakes
- Setting the seat too low, which forces the knee to bend further than it is ready for.
- Adding resistance too soon - time and range come first.
- Pushing through sharp pain to force a full turn.
Safety: Stop and message your physio if the knee is hot and swollen afterwards, or clicking with pain.