My Feet Go Numb On The Elliptical Trainer

For many fitness fans, the elliptical trainer is a happy compromise for getting a great cardiovascular workout without the jarring impact of walking or running. But a common complaint of elliptical converts is a tingling or numbness in the feet, especially the toes. If you are having this problem, the solution could be a simple matter of tweaking your technique.

Biomechanics of Elliptical Motion

As suggested by its name, the elliptical trainer's pedals follow an ellipse pattern, something like an oval. The premise is that the motion most closely duplicates the natural joint movement of walking or running. The elliptical pattern eliminates undue stress from motions alien to everyday movement while doing away with impact stress that can be harmful to the joints. In a study conducted by Judith M. Burnfield, et al, it was found that, while the same joints and muscles were engaged using the elliptical, flexion at the trunk, pelvis, hip and knee was more pronounced than during walking. These findings could help explain why some people experience foot numbness while using the elliptical.

Balance And Weight Distribution

Good technique on the elliptical is important for preventing injury. Often, numbness in the feet indicates poor body alignment and weight distribution. Leaning forward on the machine to shift some of the workload to the arms will cause the knee to come too far over the toes, placing stress on the forefoot and causing numbness. To ensure your joints are correctly aligned, move your toes to the front of the pedal so that you are not leaning forward to reach the handlebars. With feet flat and arms at your side, make a few slow revolutions without gripping the handlebars for balance. In this position your joints will naturally align.

Foot Placement And Mechanics

Another common error is pushing through the ball of the foot rather than the heel. Pedaling with the forefoot places stress on the knees and forces the foot forward in your shoe, restricting circulation. Instead, push down with the heel, then let the foot roll naturally through the ball as the pedal passes beneath you, just as you would do when walking.

Footwear

The wrong shoe can cause numbness while exercising. To a certain extent with athletic shoes you get what you pay for. That being said, paying more does not guarantee you will get the best shoe for you. Some shoes fit specific foot types better than others. When buying shoes, try them on and walk, jump or run in them. If they are tight in the forefoot, loose in the heel or if the instep does not support your arch or hits it in the wrong place, try another brand. Most people require athletic shoes one half size larger than their street shoe size. Shoes designed for running or walking will facilitate balance and correct foot mechanics on the elliptical.

Other Causes of Numbness

Numbness in the extremities can be a sign of disease or a metabolic disorder. If you have minor foot numbness throughout the day, exercise may heighten its severity. Poor circulation, low hemoglobin, diabetes and dehydration can all cause or contribute to numbness. If these symptoms manifest persistently, seek guidance from your health care provider.