Elliptical gliders are one of the many popular pieces of exercise equipment that can be found in fitness centers and homes across the nation. In general, an elliptical glider is safe when used correctly. However, as with any piece of exercise equipment there is always some risk for injury, especially if you have a pre-existing condition or do not warm up appropriately.
Muscles Groups
Ellipticals work by using the muscles in your legs to propel pedals in a circular motion, combining the feel of a stair climber with a ski machine. How hard the muscles have to work depends on how high of a resistance the elliptical glider is set at as well as the speed in which you move the pedals. The elliptical glider works specific muscles including the quadriceps, hamstrings, calves, adductors and hip flexors. Unfortunately, these same muscles can be prone to injury alongside the joints and other support tissue that work in tandem with these muscles to allow your legs to move.
Strains
Strains are a common problem that can occur on an elliptical glider if not used properly. For example, if you regularly lean too far forward instead of keeping a straight and relaxed posture, you can place too much strain on your back, resulting in an injured back muscle. Strains can also occur in the legs due to overuse or going too quickly into a full speed on the machine instead of slowly warming up to your full capacity. When strains occur use the R.I.C.E method, or rest, ice, apply compression and elevate the injury site.
Sprains
Sprains consist of a ligament that has been torn or stretched. Although more rare, a sprain can occur on an elliptical glider if you slip off a pedal or otherwise bend or stretch a ligament too far while working out or while getting on or off the machine. Most strains are likely to occur at the ankle joint, suggests the American Academy of Family Physicians. Like a strain, sprains should be treated using the R.I.C.E method.
Injury Prevention
Injury can be prevented while using an elliptical glider in several ways. First, ensure that the equipment is well maintained to prevent injury from falling or improperly getting on or off the equipment. Second, always use proper posture. The American College of Sports Medicine recommends keeping your shoulder back, your head slightly forward and looking straight ahead instead of at your feet. Your weight should also be evenly distributed, with your lower body taking the brunt of most of your weight instead of using your arms to hold your weight on the support bars. Start slow and work your way to faster speeds to also prevent muscle strains.
