Lately in Delaware County, outside workouts have been challenging. With the unpleasant high humidity levels, 90 percent range, and the constant threat of rain, good advice is to take your workouts indoors. Runners may seek a treadmill to replace their outdoor runs. But with the use of any machine for exercise, there needs to be precautions for safety and knowledge on about how to gain maximum results from your workout. Here are some potential problems and injuries to be aware of if you plan to use a treadmill.
When you use a treadmill for running, compared to an elliptical machine or a stationary bicycle, treadmills put far more stress on your knees. With every impact of your foot against the treadmill belt, you rely on your knee to cushion the blow. If you have had a knee injury or a tendency toward joint problems, your knees will be better off on a stationary bike than on a treadmill. Signs of knee strain may include pain and stiffness. You can reduce the risk of injury by strengthening your quads, hamstrings and calves. Stronger muscles will help to absorb the shock of each stride.
Running on a treadmill can also cause foot problems. As with other joint issues, you’re most susceptible to ankle or foot injuries if you have sustained a previous injury to either area. Regular runners commonly report foot injuries including: tendonitis, plantars fasciitis, rolling the ankles, sprains and stress fractures. Typical symptoms include inflammation, pain, bruising at the site and a diminished range of motion. You can reduce the risk of foot problems by asking your doctor to recommend a good podiatrist to get the proper running shoe for your feet, pronation, supination. Running and avoiding injury, requires proper form and supportive running shoes.
- Pronation is a condition that occurs when your child’s feet tilt inward. In addition to differences in walking, pronation can cause your child to develop foot problems. Because pronation is best treated when your child is under the age of 5, knowing how to recognize these symptoms can ensure your child gets the treatment he needs as quickly as possible, according to (LiveStrong.com). Children typically experience signs of pronation after age 4, according to Andorra Pediatrics, a Philadelphia, Pennsylvania-based medical practice. Have your child stand in front of you and observe her heels. If your child’s feet lean inward or appear flat, these can be signs your child is experiencing pronation. Your child also might complain of knee pain, particularly after activity. Their kneecap or kneecaps might turn inward, and you might observe that the soles of their shoes wear out quickly.
- Supination is the rolling of the foot to the outside during normal walking or running motions. The term is usually used in connection with over-supination, which means that the arch of the foot is too high and too much weight is placed on the outside of the foot. (LiveStrong.com) Common signs of supination are high arches and consistent wear on the outside bottom of the shoes. Looking at the wear pattern on the bottom of your child’s running shoes is a good way to check for supination. Supinators tend to have tight calf muscles and iliotibial (IT) bands, callouses on the outside of the foot or fifth toe, and foot pain, especially in the heel and ball of the foot. They may also be more prone to “rolling” the ankle or ankle sprains.
While your feet and knees receive the majority of the impact of each running stride, you can also do damage to your hips from running on a treadmill. In fact, according to Dr. Joseph Chorley, a specialist in pediatrics and sports medicine at Baylor College of Medicine, most knee injuries sustained during running can be traced to either the foot or the hip. Proper running shoes can help prevent extreme impact at the hip. (MedLine Plus)
Most treadmills feature safety keys, which you can clip to your clothing for preventing sliding backward on the track. The key automatically shuts off the treadmill. For beginners, start without using the incline to get the feel of the treadmill and than gradually adjust the incline levels.
Use your treadmill first thing in the morning before breakfast. According to a 2010 study published in “The Journal of Physiology,” working out before breakfast can have a significant effect on weight loss.
Treadmill workout tips
Walking and jogging on a treadmill can help you lose weight, tone your muscles, and improve overall cardiovascular health.
1. Use your treadmill first thing in the morning before breakfast. According to a 2010 study published in “The Journal of Physiology,” working out before breakfast can have a significant effect on weight loss.
2. Warm up with a slow walk and stretch your legs and feet muscles while warming up.
3. Increase your speed to a brisk walk or slow jog for five minutes. Walking speed at least 4 mph, running speed at least 5 mph, to increase your heart rate. According to The President’s Council on Physical Fitness and Sports, your target heart rate when working out should be between 65 and 80 percent of your maximum heart rate. To find your maximum heart rate subtract your age from 220. (livestrong.com)
4. Variations in your speed help you to have a more effective workout.
5. Continue to alternate five minutes of jogging with one minute of sprinting until you have completed at least 30 minutes of the interval training.
6. Include a cool down time to prevent muscle cramps. Walk for two to five minutes at a slower speed to allow your heart rate to return to a normal rate.
7. Increase the incline on your treadmill for a variation.
8. Increase the amount of time you use your treadmill. Begin at 30 minutes a day and increase the total workout time by approximately five minutes every two weeks until you have reached a 60-minute workout a day.