Elliptical Use

[RUDisney]

I use the elliptical at Planet Fitness 3x per week. I've started to have pain in my heals and ankles... more of an ache when I get up during the night and walk on them and until they stretch from walking.

My question is... should I try to keep my feet flat on the pedals or should I walk more on my toes to heals or heals to toes?

I've been on this regimen for almost 6-months and the achy feeling is recent. It's not enough pain to make me stop, but I'd prefer to not have the achiness if I can avoid it because I'm pedaling wrong.

Thank you, "DIS Trainers".

 

[cvjw]

I have an elliptical at my house that I have used for years. I tend to push down on the pedal with my toes/front of my foot first. I have never had any foot pain from the elliptical.

 

[Imzadi]

I use the elliptical at Planet Fitness 3x per week. I've started to have pain in my heals and ankles... more of an ache when I get up during the night and walk on them and until they stretch from walking.

My question is... should I try to keep my feet flat on the pedals or should I walk more on my toes to heals or heals to toes?

I've been on this regimen for almost 6-months and the achy feeling is recent. It's not enough pain to make me stop, but I'd prefer to not have the achiness if I can avoid it because I'm pedaling wrong.

Thank you, "DIS Trainers".

Try changing to new sneakers. You may have worn them down if they are the same sneakers. I walk so much on the sidewalks here that my sneakers wear out in about 4 months and my feet, legs & back start to get achy. I even have special orthotic inserts which keep my feet level. Once I switch to a new pair of sneakers, I'm fine again.

Or, if you recently switched to new sneakers, they could still be the culprit. Are they looser or bigger than usual? Your feet could be sliding around or turning a bit from side to side. Or are the sneakers a bit smaller where your feet are scrunched up in them more than before? Even a change to thinner or thicker socks can make a difference in fit.

 

[DisneyDebbie]

When I start to have pain in my heels, it means my plantar fasciitis is acting up. I start doing frequent calf stretches and ball massage rolling (in my arch)

 

[monsterkitty]

When I start to have pain in my heels, it means my plantar fasciitis is acting up. I start doing frequent calf stretches and ball massage rolling (in my arch)

Yep. Heel and ankle pain are the first symptoms of plantar poopiitis.

 

[DLgal]

You should be slightly lifting your heels when you stride on an elliptical. Your weight should be primarily on your forefoot.

If you are getting heel or ankle pain, you are either keeping your heels on the pedals OR your stride length setting is too long. Does the machine let you adjust the stride length? Try 20 or 21 inches if you can choose. Many standard ellipticals are set at a fixed stride length of 22", which may be too much for you.

 

[RUDisney]

I've been keeping my feet flat. I will focus on lifting my heels tonight when I pedal.

I don't want it to be plantar fasciitis. Both my brother and sister have it and they complain a lot about it. I hope it isn't hereditary and that I just don't know I have it yet.

I've recently purchased new New Balance sneakers. They are very comfortable. I threw away a pair of Merrill's that I originally thought might be the problem. They still looked good, but were worn in the treads and inner support.

I wish my DS would get a group of his friends together to bring my Precor to the first floor. I never had issues when I was using it. The pedals pivoted like a normal stride. The pedals are fixed at PF. One of these days I won't have to pay for a membership when I have a perfectly good machine in my house. It's just that the basement is too crowded and low ceilinged to use it.

Thank you everyone for your recommendations!

 

[monsterkitty]

I've been keeping my feet flat. I will focus on lifting my heels tonight when I pedal.

I don't want it to be plantar fasciitis. Both my brother and sister have it and they complain a lot about it. I hope it isn't hereditary and that I just don't know I have it yet.

I've recently purchased new New Balance sneakers. They are very comfortable. I threw away a pair of Merrill's that I originally thought might be the problem. They still looked good, but were worn in the treads and inner support.

I wish my DS would get a group of his friends together to bring my Precor to the first floor. I never had issues when I was using it. The pedals pivoted like a normal stride. The pedals are fixed at PF. One of these days I won't have to pay for a membership when I have a perfectly good machine in my house. It's just that the basement is too crowded and low ceilinged to use it.

Thank you everyone for your recommendations!

Stretch your calves to prevent the PF. Everything in your lower leg and foot is connected. If your calves are tight, that's going to put strain on the muscles and tendons in your feet. In turn, it will pull everything back towards the calves, which causes the PF as well as shin splints.

If you have a running shoe store near you that does stride analysis, I highly suggest going and having the analysis done. While you say the NB are comfortable, if they aren't the right shoe for your gait then that can cause issues as well.

Because of my foot/ankle surgery, I am very conscious about any shoe I put on my feet. I have a gait analysis done every year because our gaits do change and I don't want to cause further injury while running because I have the wrong shoe for my gait.

 

[RUDisney]

This is quite interesting, @monsterkitty. I do have a good running shoe store near me. I'll make sure to go to it for a review of my sneakers and gait.

I'll start stretching tonight before I start.

I truly appreciate everyone's feedback. This is one of the reasons I've been a member of the DIS community for so long. You guys are great!

 

[DLgal]

On an elliptical, your shoe type doesn't matter that much because it's a zero impact machine. You could do the elliptical with crocs on if you wanted.

That said, if you also run, it's important to make sure you have the right type of support for your foot.

Your issue should be solved by lifting your heels. When you stride, it should feel similar to walking or a slow jog in terms of foot action. Your heel should only be down when you have a straight leg (so on the backstroke, while your other leg has a bent knee during the forward stride). Your heel should come up once your leg begins moving forward again.

 

[RamblingMad]

Looks like you need to stretch. You're building imbalances.

 

[AaronB]

Does your PlanetFitness have Arc Trainers? The PlanetFitness I was at before switching gyms had them, so if your's does to, I would give them a try. I have always found Elliptical machines to have a really unnatural/strange motion; the Arc Trainers feel better to me.

 

[RUDisney]

Does your PlanetFitness have Arc Trainers? The PlanetFitness I was at before switching gyms had them, so if your's does to, I would give them a try. I have always found Elliptical machines to have a really unnatural/strange motion; the Arc Trainers feel better to me.

I will check.

 

[Christine]

On an elliptical, your shoe type doesn't matter that much because it's a zero impact machine. You could do the elliptical with crocs on if you wanted.

That said, if you also run, it's important to make sure you have the right type of support for your foot.

Your issue should be solved by lifting your heels. When you stride, it should feel similar to walking or a slow jog in terms of foot action. Your heel should only be down when you have a straight leg (so on the backstroke, while your other leg has a bent knee during the forward stride). Your heel should come up once your leg begins moving forward again.

I was wondering about this myself and I guess there are all different type machines. I've been using an elliptical/cross-trainer at the gym now for a few months. I use it because I had pretty significant foot reconstruction surgery last year. When I step into the foot "paddles" it's just a long "tray" almost (don't know how to describe it). So my foot is essentially flat on the trays as if I was standing on the floor. I'm not doing anything to my feet, per se, except pushing the foot trays to get moving. I swear most of the work is in my knees and quads.

 

[goofy4prez]

While I won't call myself an expert; however I have been pretty successful having lost over 100 lbs ten years ago and keeping it off with a trainer in the beginning to teach me proper technique, and using treadmills, arc trainer, exercise bicycle, and an elliptical. My first 7 years were at Planet Fitness. I have since built a commercial quality gym in my home using Precor treadmill, elliptical, and exercise bike just to mention some of my equipment. I also run outside and bike. Here are my tips from personal experience, professional training, and success.

First off, I do say that shoes are important. In fact, they are so often overlooked. You do need a decent lightweight running shoe or a cross-trainer. While the elliptical is a low-impact exercise, you can suffer from pronating with the wrong shoes. Second, I have found that you want to keep your feet flat in the foot harness when you are using an elliptical. Third, you absolutely want to stretch your feet and legs before using the elliptical. And lastly, I would also suggest rotating different machines on different days. For example, one day use the elliptical, and the next use the arc trainer or an exercise bike. It will help with not being so repetitious with your muscles. These have been things I have used over the years, have been taught by those in the business, and have not experienced injury myself. Again, not professing to be an expert, just someone who has done what he is preaching and has been successful with it. Good luck to the OP and those out there with your exercise programs.

 

[MrsCobraBubbles]

When I start to have pain in my heels, it means my plantar fasciitis is acting up. I start doing frequent calf stretches and ball massage rolling (in my arch)

Achilles tendonitis too. I don't know about plantar fasciitis, but with the tendonitis the pain is worse after sitting/laying down for a while because the tendons shrink. Tendonitis also is caused by overuse, so if the OP is suddenly overusing the tendons with a new exercise regimen that could trigger tendonitis. OP, look at your heels, do they appear different? maybe lumpy on the back of your heel? do you wake up with your toes pointed?

 

[kymom99]

If your son won’t move the machine, hire a mover. It would be worth the cost

 

[havaneselover]

I use a stairmaster at home which broke about a year ago so I joined the Y while I was waiting for it to be repaired. The eliptical destroyed my feet. They felt numb on the machine and then hurt pretty much all day after using it. As soon as I went back to the stairmaster (where I'm on my toes) I was fine.

 

[RUDisney]

If your son won’t move the machine, hire a mover. It would be worth the cost

That thought never crossed my mind. You're absolutely right! Thank you!

I focused on being on my gate on Friday night. I had no pain so far. I'll mimic this again tomorrow night.

I'm also going to look into the arc trainer.

 

[RUDisney]

I wanted to provide an update to all of you kind people who have given such good suggestions to me.

I tried the arc trainer and the modified elliptical that was supposed to be a cross between the arc and the traditional elliptical. My heal kept getting worse.

My DS and his friends brought my elliptical to my first floor. I used it just one time and my heal feels better already!

The difference is that PF equipment has pedals that are level to the floor the entire time. My elliptical moves the pedals in a more natural step.

I also purchased Vionic sneakers with better arch support, but they didn't seem to make a difference before I got to use my elliptical.

So, I'm transferring my membership at PF to my DD. She will continue to go there and I will use my own equipment and supplement with weight training with Pahla B on YouTube. I'm keeping the black card membership so she can take me, her Dad or brother with her... or a friend, plus she can use the spa massagers if she'd like.

Thank you for your suggestions! I'm on the road to healing!