Is a Trampoline "Low Impact" Exercise?

Updated on August 17, 2008
L.F. asks from Newport News, VA
11 answers

Hi ladies,
we just bought a trampoline for our three children and it seems like a great way to question, is it really low or no impact? I have a problem with one of my knees and I've been a little leary of jumping on the trampoline because I have further injured the knee before trying new exercise. My husband assures me that it shouldn't hurt my just seems to me that your legs would absorb alot of the pressure as you are jumping. Any smart mom out there know for sure before I try it again?( the only time I used it I felt that my knee was feeling some pressure, but I had bumped it earlier in the day, so may not be related).

What can I do next?

  • Add yourAnswer own comment
  • Ask your own question Add Question
  • Join the Mamapedia community Mamapedia
  • as inappropriate
  • this with your friends

More Answers



answers from Washington DC on

If you've already got a problem knee, and have injured it previously while trying new exercises, please ask a doctor for professional advice instead of taking our word here for whether this is OK for your body! The question here isn't "Is this low impact?" it's really "Is this appropriate for ME, even if it is technically low-impact?" Why risk your knee? A blown-out knee affects you for life and could end up requiring an operation. Besides, a trampoline may seem like great exercise, but how much time will you really spend on it, will you do it consistently, and how many calories do you think it'll really burn unless you do it frequently? Ask a doctor about the trampoline, but consider water exercise (like the person below recommended)instead. I've heard terrific things about it from people with bad joints and/or backs.

2 moms found this helpful


answers from Washington DC on

Hi L. It is wild I checked this out today cause I was talking to my son about the trampoline.I learned in high school to stop on a trampoline you bend you knees and you almost come to a complete halt with out any damage to your knees.Try that and let me know how it works

1 mom found this helpful


answers from Norfolk on

Dear L.
I have bad knees and find it hard to jump on the trampoline it makes them hurt. if you do jump make sure you check with your doctor and don't jump to high causing your knee to torque on landing. Severe knee pain is generally not from overuse, but from a sudden injury - often sustained during quick weight shifts and direction changes, or upon landing from a jump. Read this information below, I found it on line.

Good exercises for bad knees

What activities tend to be hardest on the knees?
The ones that involve excessive flexing, especially with weights, such as a full squat or leg press. Or any type of exercise that involves sudden stops, starts and pivots, or potentially awkward jumps and landings - such as basketball, tennis, soccer, racquetball and football. Jumping exercises called plyometrics, which focus on increasing muscle power, can also be tough on the knee joint. A good example of this type of exercise would be a basketball player repeatedly jumping up to touch the face of the backboard. Jumping places a force of two to three times your body weight across your knees, which naturally increases the potential for injury, and people with knee problems would do best to avoid jumps that require a very deep knee bend or could torque the knee on landing. A better type of exercise may be "low plyometrics." like jumping rope or even jumping on a trampoline, depending on how stable your knee is.

Is jogging hard on the knees?
Recreational jogging in moderation actually is not hard on problem free knees. (When we say jogging, we are referring to a slower-paced, short-distance run.) A lot of people say, "Oh, it's going to cause arthritis." but mild to moderate running or jogging hasn't been shown to increase the incidence of osteoarthritis. On the other hand, a history of knee injury is one of the biggest factors in long-term arthritis risk.. So if you've injured your knee and are jogging, then you might run into trouble down the road.

I would say that running cross-country or on uneven surfaces can be particularly hard on the knee especially if you have some inherent misalignment in the joint. If this is the case and you can't live without your morning workout, try running on a treadmill. Treadmills soften the impact of your step while providing a flat and even surface.

What exercises tend to be easier on the knees?
Swimming, except for the butterfly stroke, is fairly easy on the knees. Walking and bicycling are good exercises for bad knees because they aren't high-impact. If you belong to a gym, the elliptical machine is another good option; the machine has pedals instead of a flat, treadmill-like surface and allows you to simulate running and walking without the impact on the joints. Any activity where there's a reduced impact or no quick direction changes is a good choice for bad knees.

What causes knee pain?
Severe knee pain is generally not from overuse, but from a sudden injury - often sustained during quick weight shifts and direction changes, or upon landing from a jump. A frequent victim in these cases is the anterior cruciate ligament (ACL), one of the fibrous bands that connects the thighbone to the shinbone. ACL tears are serious and may require surgical repair.

But injuries can also develop over time, from repetitive stress that damages cartilage and other soft tissue in the knee joint. One common overuse injury is patellofemoral stress syndrome (often called runner's knee), in which the cartilage of the patella (kneecap) becomes irritated, resulting in pain and inflammation. Iliotibial band syndrome (ITBS) is another source of pain for athletes. The IT band is a stretch of fibrous tissue that runs down the outer thigh and knee; running and other activities cause the band to repeatedly rub against the outside of the knee joint, which may lead to inflammation and pain at the outside of the knee. ITBS is usually seen in long-distance runners and cyclists, but can occur in soccer players, skiers and weight lifters. Reducing activities can help ease the pain of any overuse injury, while some may require physical therapy or other medical treatment.

If people with bad knees switch to safer activities,, should they still try to slow down?
It depends on the injury. Unfortunately, this is one of those gray areas where you have to say, "What was the injury to knee, and how bad is it afterward?" That will give you an idea of what sort of activities you can still do. A doctor, certified trainer or physical therapist can help you build an appropriate exercise regimen.

Your immediate post-injury rehab - and long-term dedication to supplemental conditioning exercises - also make a big difference. A lot of injuries seem to be due to weakness in certain muscles, such as those of the hips and lower back, and the hamstring and quadricep muscles of the thigh.

Would alternating between higher- and lower-impact activities help?
It may. What I've done is gone walking every other day rather than running every single day. Walking or other low-impact sports use muscles differently and lessen the strain on the joints, which allows your body to recover from higher-impact activity. Experts generally agree that it's important to do a variety of moderate activities.

What exercises can be done to prevent knee problems?
A lot of the recent research is showing that weakness in the hips, such as the hip abductors (the muscles that pull your leg away from midline) and your rotators (the ones that turn your thigh in and out) is predictive of your chance of injury, even down at the knee.

When those muscles can't contract properly, this allows the leg to drift in toward the midline of your body and put you into an awkward position. A study last year on cross-country runners found that those with weak muscles around the hip had a greater chance of injury. So it's not just a matter of strengthening around the knee, but also the core muscles, like your back, abdomen and hip muscles, in addition to your quadriceps and hamstrings.

A simple way for people in reasonable condition to strengthen those quads is what I call a wall sit. Take about two steps away from the wall and then lean back so that your whole back is supported by the wall. Then slide down until you're almost to the point of sitting in a chair, but not quite. Then slide back up. It is important to make sure the knee never goes past the foot.

Light leg presses, hamstring curls and leg extensions are also beneficial exercises for improving bad knees.

What advice do you have for people who have bad knees who want to keep active?
If they're not doing a supplemental conditioning program, they need to realize that just doing an activity by itself will not necessarily strengthen all the muscles that you need to support the different joints. A supplemental training program is very, very important, and it doesn't have to be complicated. Conditioning should focus on strengthening the core muscles (the hips, lower back and abdomen) and any of the muscles around the joints that you rely on heavily for your usual activities. Supplemental conditioning is probably one of the biggest keys to being able to maintain an activity or to get back to it.

Whatever your injury or activity level, it is very important to listen to your body. If you experience any knee pain while exercising, don't barrel through it. If you do, it could be your last workout for a long time.

Information from:

1 mom found this helpful


answers from Washington DC on

I would not consider the trampoline low impact at all. My legs hurt after I get off mine. I jump on it with my kids and it can be dangerous at times depending on how hyper they are. There have been times where I have jarred my legs, arms, and fingers just from me going down as someone else is bouncing up. I will sometimes just run around or walk fast around the outer edge of the trampoline. You could try that but I would avoid the bouncing. My mother-in-law has very bad knees and hips, her doctor recommended the gazelle for her exercise. It is the only equipment she has used that doesn't hurt her. She has seen results with it. I see these at yard sales and on freecycle all the time. Good luck.

1 mom found this helpful


answers from Washington DC on

I imagine that it would be considered low impact since it has give when you jump, unlike say jumping on the pavement. Maybe you can try it again when your knee is feeling the best it can and start off easy. Oh and maybe when your kids aren't on it since it seems they are harder to jump on and its easier to fall when there are multiple people on it. Have fun!

1 mom found this helpful


answers from Washington DC on

I had both legs broken and both knees "renovated" and as a former gymnast I would tell you not to jump on that trampoline. Yes, the springs absorb alot of the bounce but your knees are going to have to do some major work to stay balanced and stable. Best case scenario you do a little bouncing and have a some sore muscles, worst case involves an emergency trip and an orthopedic surgeon. I am not trying to scare you, but you definitly need to consider seeing an orthopedist before you start bouncing. Sounds like an orthopedic visit might be in line anyway.

1 mom found this helpful


answers from Washington DC on

I have read about the little type trampolines called rebounders. There are great benefits to using one but you just bounce gently, don't jump. You could do it on a big trampoline, but probably not while your kids were on it. J.

1 mom found this helpful


answers from Washington DC on

I think a trampoline is low impact as the springs are taking the impact, but I would think that you could still put uneven pressure on your knee or you ankles.

If you have a prior injury to your knee, I would likely wear a soft brace on it when using the trampoline until you were comfortable with it.

Signing up for water aerobics or something along that line might be more appropriate though.

1 mom found this helpful


answers from Washington DC on

Hi L.!
One thing I will warn you about, is make sure your insurance covers the tramp. My sis-in-law had a lot of problems with her insurance company because of the tramp. It's like having a dog. Technically you have to let your insurance company know if you have a dog or any exotic pet. If something happens, and you weren't up front, the insurance company will not cover it. I know it stinks, because I never thought about it either. As far as the knees go, I'd just be really careful, because the tramp isn't the most stable way to work out.
Good luck!



answers from Washington DC on

Hi L.,
I'm curious how things have been going for you on the tramp. It's been a few months since you first posted your question. There are many variables to knee issues and adding the tramp raises other questions. my 1st question would be what type of injury did you experience previously? btw: i am a personal trainer, mom & will be 39 nxt month with 2boys, 16 & 13.

i would say that it could very well be low impact, however you should be careful. i agree that perhaps in the beg. you should do it only by yourself & dont lock your knees which could jam it, causing def. impact. after knowing that i could possibly give more advice. take care & have fun!

For Updates and Special Promotions
Follow Us

Related Questions

Related Searches