Elliptical machines have become very popular in the health and fitness arena. Considered to be weight bearing but non-impact, many fitness enthusiasts look to the elliptical trainer to lose weight and increase cardiovascular fitness while limiting impact on the joints.
Benefits
Elliptical machines are a fantastic addition to your cardiovascular fitness and weight loss routine. The elliptical machine is weight bearing--meaning your bones are supporting your body weight--thus it stimulates some bone growth and strength. This is important for members of the population experiencing bone weakness, osteoporosis and bone demineralization. Elliptical machines also are non-impact so folks with foot problems, pain with walking, knee pain or sore joints can still achieve a high intensity workout without the pounding of running.
Misconceptions
Elliptical machines, made by many different manufacturers, differ slightly in design and function. Research what kind of accommodations (such as adjustable foot pedals) each model offers so you know which one you can use with less chance of knee pain. As with any fitness equipment, a knee injury may occur or worsen from an inexpensive machine; however the incidence of knee pain is high from overusing any machine no matter the quality.
Biomechanics
Elliptical machines tout their ability to strengthen, tone and shape various parts of the legs based on the height of the ramp on the machine. Many elliptical machines have fixed ramps while others have arm attachments that allow the user to engage the upper body thereby increasing caloric expenditure.
Elliptical machines allow the user to exercise forward or backward, unlike a treadmill which only goes in one direction. The elliptical does put a fair amount of strain on the hip flexor muscle group; it's this group that when tight can predispose and contribute to knee pain.
Knee Pain
There are three general reasons why knee pain occurs with training on the elliptical machine. First, the machine forces you into an unnatural hip width thereby altering the natural mechanics inherent to your body. Second, a fixed foot position requires muscle activation different from your natural firing, or muscle contraction, patterns. Experiment with various foot positions that are pain-free. Third, the more weight you place forward on your toes the more the quadriceps and hip flexors contract. This alters the mechanics at the patella, or knee cap, and can contribute to knee pain.
Expert Tips
Almost any exerciser that can safely mount the machine can have a good workout. Here are a few tips to have a good workout while helping to avoid pain and injury: Stand up straight as you exercise to prevent altering the pelvic position thus changing how your joints move. This also protects your spine at the same time.
Avoid getting up on your toes as this has been shown to contribute to foot and toe injury. This position also places strain on the front of the knee.
Never lock the knees out while on the elliptical as this places major strain on the ligaments of the knee contributing to pain and injury.
Try not to shift side to side during your workout.
Ride an equal amount forward and backward to help reduce overuse syndromes and get a better workout.
