Elliptical Machines and Sore Thighs

The elliptical machine is a joint-friendly, easy-to-use alternative to the treadmill. Not only does it place less impact on your ankles, knees and hips, training on the elliptical can also burn around 600 calories per hour, depending on what type you use, according to personal trainer Ben Greenfield. Just because it's a low-impact exercise, however, doesn't mean that you won't get sore.

  1. Don't Worry Over DOMS

    • DOMS, or delayed onset muscle soreness, refers to the pain you feel in the 24 to 72 hours post-exercise. You shouldn't fret over DOMS, because it's a natural process, according to the American Council on Exercise. During training, you create microtears in the muscles, which cause soreness. This is especially the case if you're starting exercise for the first time, returning after a long lay off or increasing your training intensity and frequency. Even if you've recently stopped using another machine and switched to the elliptical or are adding it to your routine for the first time, any thigh soreness is highly likely to be DOMS.

    Increased Activation

    • Though you might be primarily using the elliptical machine to burn calories and gain cardiovascular fitness benefits, hitting the elliptical will also work your muscles. Elliptical machines activate the glutes and quadriceps more than walking does, notes Greenfield. When you set the machine on a higher resistance, you'll have to generate more force from your thigh muscles, which is likely to create more muscle breakdown and soreness.

    Poor Posture to Blame

    • Should your soreness persist or get worse even if you don't step up your intensity levels or increase the frequency or duration of your workouts, it might be that you're not using the elliptical quite right. Poor technique can exacerbate soreness and make the exercise potentially painful. The American College of Sports Medicine says you should be able to move comfortably and smoothly without restriction and without your knees hitting the machine's console. Adopt good posture and avoid hunching forward or gripping the handles excessively.

    Still Sore?

    • If you still experience sore thighs, even after a week or two of adjusting to your elliptical regime, there may be other issues to blame. Tight quadriceps, hamstrings, glutes or calves could be causing a muscle imbalance. It's also possible you've strained one of the muscles in your thigh. The signs and symptoms include a popping or snapping feeling, tenderness to the touch and possibly bruising. Seek medical advice immediately if you think you've strained a muscle.