Are Trampolines Bad for Your Knees? | Expert Insight

Trampolines are typically easier on your joints than other forms of exercise, like running on a treadmill, cycling or weightlifting.    

Thus, jumping on a trampoline is usually better for your knees.   

However, this depends on the type of trampoline you have. Many people gloss over this when buying a trampoline.    

We will have more on that point later. But first, let’s get a little “sciencey.”    

When you jump up and down on a trampoline, its elastic surface absorbs much of the impact.    

This is especially the case for high-quality trampolines. For example, Springfree Trampolines are 30 times more shock absorbent than safety pads on a traditional trampoline.    

The trampoline mat absorbs the impact through a combination of material elasticity and tension from the springs or rods (on springless trampolines).    

This helps your knees because the elasticity allows them to stretch, which slows down the descent and reduces the force exerted on your joints. This “controlled deceleration” is gentler on your joints than jumping on the ground.    

In basic terms, this means that bouncing on a trampoline has less of an impact on your knees.  

A study published by the National Library of Medicine verifies this, at least biomechanically. It showed that jumping on a trampoline can reduce knee motion and induce upright lower extremity alignment.    

But not all bounces are created equal.    

Despite being a forgiving surface, knee injuries can occur on trampolines.  

Lower extremity injuries are the most common area where trampoline injuries occur. This may show itself as a hyperextension, fracture or other.    

How can you avoid a knee injury on a trampoline? Pay attention to the type of trampoline before buying.    

When it comes to trampolines for adults and kids, there are two common types:   

Photo courtesy of Verywell Fit.   

Trampolines, used for both recreational and fitness.  

Springfree Trampoline.  

Check out Rebounder vs. Trampoline to learn more!  

The type and brand of trampoline you buy is crucial. High-end rebounders oftentimes have higher-quality mats, meaning they can absorb your impact better.    

On trampolines, springless trampolines can absorb your impact better than trampolines that use metal springs.   

If you’re worried about how trampoline jumping will affect your knees, investing in a quality trampoline would be recommended.    

Interestingly, the Orthopedic Journal of Sports Medicine found that the risk of suffering a knee-related trampoline injury increased with age.  

They discovered that older children, adolescents and adults were at greater risk for knee injuries requiring surgery.   

This means that the older you get, the more you must pay attention to the factors above (and the tips in the next section)!  

What you can conclude so far is trampolines are gentler on your knees than other forms of exercise, such as running or playing sports.    

However, it is still possible to sustain a trampoline-related knee injury.    

But don’t fret: We’re going to give you expert tips to ensure that your knees are protected as best as possible when jumping.    

Tip #1: Choose a high-quality trampoline or rebounder.   

Tip #2: Only allow one child to jump on the trampoline at a time.   

Tip #3: Take note of the trampoline’s weight limit before buying and make sure it can accommodate all jumpers’ weight.   

Tip #4: If interested in gymnastics or advanced jumping, take classes to learn how to properly land.  

Tip #5: If you have a pre-existing knee condition, consult your doctor before starting a trampoline workout program.   

Tip #6: If purchasing a trampoline, make sure it’s installed on a level ground.   

Tip #7: Always warm up with stretching or light exercises.   

Tip #8: Do periodic inspections of your trampoline for signs of wear or damage.   

Tip #9: Listen to your body. If your knees are in pain, give yourself a rest week.     

We’ve covered a lot of information, and some of it has been quite technical.   

If you’re just scanning through, here are quick answers to what we’ve covered in this article:    

Jumping on a trampoline can be considered better for your knees compared to hard surfaces because the trampoline mat absorbs impact, reducing stress on the joints.   

However, knee injuries can still occur – so make sure to follow best jumping practices!   

Trampoline jumping, when done with proper technique and within individual physical limits, may not necessarily be bad for arthritis.    

However, individuals with arthritis should consult a healthcare professional before engaging in such activities.    

Improper trampoline use, such as landing with locked knees or overexertion, could potentially lead to joint problems.    

Following trampoline safety guidelines, proper warm-up, and controlled jumping can minimise the risk of joint issues.   

The answer to “Are trampolines bad for your knees?” will come down to your own risk-reward assessment.   

Before saying for sure whether trampoline exercise is best for your fitness goals, you might be curious to see what exercising on a trampoline actually looks like.  

The following our three of our favourite jumping exercises you can perform on a trampoline: