Treadmill for bad knees: 9 Best ways I used it optimally

Despite their simplicity, treadmills may be dangerous for people with joint or balance problems. When individuals slide and catch themselves to recover, injuries may go up the kinetic chain. When you lose your balance, you may injure your feet, ankles, wrists, shoulders, back, and hips if you twist.

Treadmill for bad knees: Why do my knees hurt after using it?

You may do it improperly if your knees hurt after using a treadmill. Shoes that are too worn out or don’t fit properly might be the problem. Your running form, such as posture or stride length, may also be improper. It might be hard to spread the impact of running evenly across your joints because your muscles are too tight.

To keep oneself safe, use these nine-pointers for using a treadmill for bad knees.

  • Use a full-sized treadmill with handrails: As a general rule, the machine should have a belt at least 22 inches wide and 50 inches long.
  • Low-heeled sports shoes are best: Ankle rollovers may occur if the soles of shoes are more than 1 inch high. You may obtain extra stability by tying a shoelace through the top hole.
  • Learn how to use the controls: Make sure you know how to use the speed, inclination, and the red “fast-stop” button before going on.
  • Use the key to unlock it: Clip the safety key to your shirt before you start the machine so that it will stop instantly if you fall.
  • Hold on to the rail as you lower the belt’s speed. While increasing the speed, increase steadily and step by step instead of jumping directly from 2 to 5. 
  • Avoid using a treadmill with no incline for the sake of your knees. The treadmill simulates downhill running at 0% inclination. Your knees and the patellar tendon may be under increased strain, and your muscles may have to work harder to keep you balanced and in control. Excessive knee muscular strain might cause overuse knee problems. Set the incline treadmill for bad knees between 1% and 2% incline. This will make you feel like you’re running outside.
  • Find a good stride and keep it consistent: You’ve hit the mark when you can walk without straining your legs and effortlessly swing your arms. 
  • Keep your eyes on the console: The tendency to look down or around might lead you to lose your footing and fall. 
  • Keep your focus: Be aware of where you are on the belt and avoid straying off it. 
Treadmill for bad knees

Avoid putting undue stress on your knees when using a treadmill. A good rule of thumb is to keep your strides short and rapid. Lifting your feet when jogging is also a good practice. It will reduce the treadmill belt’s impact on the limbs. 

On a treadmill, how fast can you go? 

Treadmills have a variety of speeds on their belts. For most people who regularly work out, A jog or fast walk is defined as a pace of 4-5 mph, whereas walking is defined as a speed of 2-4 mph. You’re running or jogging if you go faster than 5 mph. 

Are treadmills bad for your knees? 

Using a treadmill is less taxing on the knees than running outside. The treadmill’s surface is softer, making your training even safer. 

What is the best fitness equipment for those with knee problems? 

Elliptical or treadmills for bad knees are safe and efficient training tools, even for seniors. However, proper usage of these exercise devices is critical. Otherwise, you might place the knees and ankles under much strain.

How to use a treadmill with bad knees?

Is incline walking good for your knees?

In incline walking, the internal knee-abduction moment is less, which may help keep cartilage from deteriorating, relieve pain, and slow the progress of medial tibiofemoral osteoarthritis.

Knee pain due to joint stiffness

It doesn’t matter whether you run on a treadmill or outdoors; your knees will feel the impact of jogging regardless of the surface stiffness. Jogging on a treadmill is less taxing on your knees than running on various surfaces. 

  • Concrete Surface
  • Grassy field
  • Dirt field
  • Rubber running track
How to use a treadmill with bad knees?

If you don’t run in a suitable posture on a hard surface like concrete, your knees will be subjected to more stress and wear and tear. There is less stress on the knees when you run on grass or dirt, but you may injure yourself if the surface is uneven or poorly managed.

Rubber running tracks are the ideal running surface due to their excellent grip and soft texture. Rubber jogging tracks and treadmill decks are also excellent options for a low-impact workout that doesn’t put too much strain on your knees. The top side of the treadmill belt is manufactured from high-quality PVC rubber, while the lower side is made from cotton and monofilament. It keeps your shoes and the treadmill workstation secure.

Running on a treadmill may be made more comfortable by using the cotton on the bottom of the belt to cushion your knees. Compared to natural or artificial surfaces like concrete, the treadmill is well-designed for jogging and relatively safe for your knees.

What to Look for When Buying a Treadmill for People with Bad Knees? 

  • For a safe and enjoyable workout, the running space should be sized to accommodate your stride, breadth, and motion. 
  • When running or walking, the treadmill’s cushioning should be sufficient to absorb knee socks. 
  • There should be tiny increments available for adjusting the speed count; 
  • User-friendly controls and a simple interface are required. 
  • Check the treadmill’s weight capacity before using it for an extended period; 
  • If you’re looking for a folding treadmill, make it easy to fold.
How to use a treadmill with bad knees?

Final Verdict

Running on a treadmill may also help lessen knee stress by offering shock absorption. It’s best to keep the treadmill inclined between +2 and +3 percent, ensuring your knees don’t suffer when jogging on the treadmill. Running is great for your knees because of the repeated weight-bearing and motion.


Is a treadmill good for bad knees?

A treadmill is better for your bad knees than jogging outside because it absorbs shock, reducing pressure and strain on the legs. Treadmill running will not increase knee discomfort or induce overuse knee problems if you run with perfect posture and adjust the treadmill’s inclination properly.

Can you walk on a treadmill with bad knees?

Exercise for osteoarthritis may strengthen you, enhance your balance, and reduce knee discomfort. Walking is a low-impact technique to start exercising. A treadmill enables you to walk rain or shine and doesn’t hurt your joints as much as walking outdoors would.

What is the best exercise for bad knees?

Knee workouts include straight leg lifts and lunges or shortened squats. Stretching: Stiff leg and hamstrings exacerbate discomfort, so stretch after exercise. Stretches for the knee and associated muscles include standing hamstring and knee quadriceps.

What to look for in a treadmill if you have knee problems?

Cushioned treadmill surfaces assist in softening strides and absorbing impact. Is it possible to keep running for a few more minutes or increase the speed dial by a few increments?

You may modify the inclination on a treadmill to suit your needs. Shortening your stride and reducing the force you strike the ground may help relieve knee pain.

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