Ways to Use Treadmill and Elliptical Without Hurting Knees
Treadmills and elliptical machines are two of the most popular gym or fitness equipments in the world. Not only are they found easily in gyms and fitness centers but are also the number 1 choice by far as home gyms are concerned. These are cardiovascular machines which are great for the heart health and also help to burn calories and fat. Due to the nature and make of these machines, they require you to work out in the standing position and thus they may also put stress on the knees and may sometimes even hurt them. If you are someone who wants to avoid hurting your knees during your treadmill or elliptical machine, then you can follow the below given tips and suggestions:
- The first way is to choose a treadmill which is well maintained or in new condition so as to reduce the impact on your joints. With constant or regular use, both these machines can lose their shock absorbing abilities and may prove to be hard on your knees and feet. Thus regular maintenance and care is a must. Make sure you try different machines before purchasing. Choose one which has a softer landing.
- Another way to use treadmills and elliptical machines without hurting your knees is to walk on these machines rather than high speed running. On a treadmill, brisk walking at a speed of 3 to 4 mph offers a wonderful cardiovascular workout and also results in strengthening your glutes and legs.
- It is important to start working out on these machines slowly and then gradually increase the time spent on them. For example, do not use these machines for more than 20 to 30 minutes for the starting few weeks and then increase the time gradually to 40 to 45 minutes. High intensity workouts on treadmills and elliptical machines, right from the start, can pose more risk of a risk injury. It is important to let your body get used to the motion.
- Make sure you wear proper walking or running shoes, depending upon which activity and machine. The right kind of shoes helps to absorb the shock and take away the pressure off from your knees. The shoes you choose must fit well, must be well cushioned and should give you enough arch support.
- Another very useful tip for avoiding knee problems or stress during treadmill or elliptical workout is to decrease the stride so that your foot hits the ground directly under your body. Taking longer steps or strides can affect your knee adversely and will hamper your alignment as well.
- While working out on a treadmill or elliptical machine, you must always keep in mind that your back and torso must be straight. The torso must be centered over your pelvis. Also, you must avoid leaning forward and must elongate your spine as much as possible. Leaning forward can put stress on the knees may lead to bad posture as well.
The present day high end machines like NordicTrack Treadmill, Bowflex Max and others are designed considered all these issues. They thus come with additional features so as to take care of your joints and other body parts.