5 Easy-on-the-Knees Treadmill Workouts

Choose the Right Treadmill

Choose a treadmill that is well maintained to help reduce the impact on your joints. Though treadmills are not as cushioned as grass or a track, they are easier on your body than concrete. However, with time and use, treadmills can lose some of their shock-absorbing abilities. Test several different treadmills at your gym and pick the one that provides a softer landing.

Walk, Don't Run

Walk on the treadmill rather than run to prevent knee pain. Brisk walking at a pace of 3 to 4 mph provides an efficient cardiovascular workout that can also strengthen your legs and glutes. Start by walking for 20 to 30 minutes and gradually work your way up to 45 to 60 minutes, three to four days per week.

Shorten Your Stride

Shorten your stride so that your foot hits the ground directly under your body. It is common to think that longer strides will help you to move faster, however, extending your leg too far forward can cause your foot to land in front of your hips, which can adversely affect your knee by throwing your body alignment off. A shorter stride can help you to run or walk more efficiently, which can help to increase the speed of your pace.

Elliptical Trainer

The elliptical trainer can burn up to 300 calories in a 45-minute, no-impact workout. Why? Because elliptical machines are structured to keep your feet still and steady while you pump your arms. The result is a safe, low impact upper and lower muscle building and calorie-burning workout.

Repeat, alternating intervals for ten repetitions for a total of a 35 minute routine As soon as you finish either interval, go straight into the next one. Repeating this pattern 10 times makes for a 30 minute plan, 35 including your warm up. Be sure and do a 5 minute cool down and stretch thoroughly when you're finished

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