Elliptical trainers are beloved for their low-impact cardio benefits, but improper use can still strain your knees. Follow these science-backed tips to protect your joints while maximizing your workout.
Start with Proper Machine Setup
Your elliptical’s settings are the foundation of knee safety. Stand on the pedals and check the stride length—your legs should extend comfortably without locking knees at full reach. Adjust the pedal height so your knees form a 90-degree angle when the pedal is at its lowest point. For handlebars, avoid overreaching; keep shoulders relaxed to prevent upper body tension from altering your leg alignment.
Master the Correct Form
Posture is critical. Keep your chest up, core engaged, and weight evenly distributed between both feet. Avoid leaning forward or backward, as this shifts pressure to the knees. Focus on a smooth, circular motion: push through your heels on the downstroke and let your toes guide the upward movement. Never allow your knees to cave inward—imagine pressing them slightly outward to maintain proper tracking.
Control Resistance and Speed
Resistance that’s too high forces knees to work harder, while excessive speed reduces form control. Begin with low resistance (3–5 on most machines) and a moderate pace (60–70 strides per minute). Gradually increase intensity by 1–2 levels weekly, stopping if you feel sharp pain around the kneecap or inner joint.
Warm Up and Cool Down
Spend 5 minutes warming up with dynamic stretches: leg swings, bodyweight squats, and hip circles activate muscles supporting the knees. After your workout, reduce resistance to 1–2 and pedal slowly for 3–4 minutes to lower heart rate. Finish with static stretches for quads, hamstrings, and calves, holding each for 20–30 seconds.
Listen to Your Body
Mild muscle fatigue is normal, but knee pain isn’t. If you experience persistent discomfort, pause and recheck your form. Consider consulting a physical therapist to assess your movement patterns. Those with pre-existing knee issues should start with shorter sessions (10–15 minutes) and avoid backward pedaling, which increases joint stress.
By prioritizing setup, form, and gradual progression, you can enjoy the elliptical’s cardiovascular benefits while keeping your knees healthy and pain-free.
