🏃♀️From Walk to Run: Comparing Loads Across Walking, Cycling, Elliptical, and Running 🚴♂️
Understanding how different activities impact your body is key to optimizing training and recovery! 💡 Here's a quick breakdown of the loads (in multiples of body weight, BW) placed on the patellofemoral joint, Achilles tendon, and hip during walking🚶♂️, cycling🚴, elliptical🏋♂️, and running🏃♂️:
Patellofemoral Load 🦵
🚶Walking: 0.9 x BW (Hart 2022)
🚴Bike: 0.5-1.5 x BW (He 2024)
⚙️Elliptical: 2.65 x BW (Lu 2007)
🏃Running: 5.2 x BW (Hart 2022)
Achilles Tendon Load 🔗
🚴Cycling: 0.6-0.83 x BW (Gregor 1987)
⚙️Elliptical: 2.20 x BW (Lu 2007)
🚶Walking: 3.3 x BW (Baxter 2020)
🏃Running: 5.2 x BW (Baxter 2020)
Hip Load 🦴
🚴Cycling: 0.5-1.4 x BW (Ericson 1986, Damm 2017)
🚶Walking: 2.38-4.37 x BW (Bergman 1993, 2001; Giarmatzis 2015)
⚙️Elliptical: 4.02 x BW (*estimated from Lu 2007)
🏃Running: 5.5-10.01 x BW (Bergman 1993; Giarmatzis 2015)
Key Considerations
❗ These effects can vary depending on factors such as:
🚴⚙️Cycling & Elliptical: Resistance, equipment setup, and speed.
🏃♀️Walking & Running: Elevation, speed, and running gait.
⚡Important Note: Load and pain don’t always correlate! It’s essential to assess each individual’s response to activity and tailor rehabilitation plans accordingly
Rehabilitation & Training Tips 💪
Use these load comparisons to:
Guide gradual progression in rehabilitation plans.
Select activities that match the desired load intensity for recovery.
Monitor and adjust loads to prevent injury or manage pain.
📚References:
Baxter, J. R., et al. (2020). "Exercise Progression to Incrementally Load the Achilles Tendon." Medicine & Science in Sports & Exercise Publish Ahead of Print.
Bergmann G, Graichen F, Rohlmann A. (1993). "Hip joint loading during walking and running." J Biomech.
Damm P, et al. (2017). "In vivo hip joint loads and pedal forces during ergometer cycling." J Biomech.
Ericson MO, et al. (1986). "Load moments about the hip and knee joints during ergometer cycling." Scand J Rehabil Med.
Giarmatzis G, et al. (2015). "Loading of Hip Measured by Hip Contact Forces at Different Speeds of Walking and Running." J Bone Miner Res.
Gregor, R. J., et al. (1987). "Achilles tendon forces during cycling." Int J Sports Med.
Hart, H. F., et al. (2022). "May the force be with you: understanding how patellofemoral joint reaction force compares across different activities." Br J Sports Med.
He, M. Y., et al. (2024). "Effects of Stationary Bikes and Elliptical Machines on Knee Joint Kinematics during Exercise." Medicina (Kaunas).
Lu, T. W., et al. (2007). "Joint loading in the lower extremities during elliptical exercise." Med Sci Sports Exerc.