Experts Promote 5 CARs Moves to Cut Joint Pain as Arthritis Hits 53.9% of Older Adults
Updated
Updated · Bicycling · Jun 17
Experts Promote 5 CARs Moves to Cut Joint Pain as Arthritis Hits 53.9% of Older Adults
2 articles · Updated · Bicycling · Jun 17
Summary
Controlled articular rotations—slow, isolated joint circles at end range—are being promoted as a 10- to 15-minute daily routine to preserve mobility, reduce pain and help cyclists maintain power.
53.9% of adults 75 and older reported arthritis in 2022, versus 3.6% of those 18 to 34, while a 2019 study linked more than 10 sedentary hours a day to higher knee pain risk.
Experts say CARs do not build strength on their own, but improve joint motion and lubrication, helping athletes identify range-of-motion limits and get more from regular strength training.
Five joints are highlighted for cyclists—hips, knees, spine, scapulas and ankles—because prolonged riding posture can tighten hip flexors, stress the lower back and shoulders, and blunt pedal efficiency.
More than half of cyclists report lower back pain, according to a 2017 review, underscoring the broader pitch that better joint-specific movement may support longevity and performance with age.