Running on a treadmill offers users a wide array of advantages, due to which the treadmill industry has continuously been booming, ever since its initiation in the late 1960’s. Many, however; particularly those of whom are subject to degenerative bone diseases, or chronic joint pains do often question medical practitioners regarding whether running on a treadmill could cause adverse effects upon the anatomy.
Among the most common of knee affiliated ailments comes in the form of Osteoarthritis, which according to the Centers for Disease Control and Prevention has affected the lives of an estimate of 27 million of the American population. Contrary to the layman belief, running on a treadmill daily or even walking, does not aggravate joint related ailments/diseases, while as a matter of fact, regular workout sessions via a treadmill can significantly increase bone strength as well as tone leg muscles for carrying out physical activity.
According to the U.S health Department, the recommended amount of physical activity, for enhancing user wellbeing is an aggregate of 150-minutes per week, which I believe can easily be attained with the help of a treadmill without causing any knee-related disease progression. Although, without the adequate amount of care, utilizing a fitness machine as simple as a treadmill can also cause harm to the body, so if you intend on using the treadmill without worsening knee affiliated symptoms or placing any additional pressure upon the joints, keep on reading!
Choose the Right Running Shoes
The most basic form of keeping the feet and legs during a treadmill workout session fully protected is with the help of wearing reliable running shoes. Although optimal quality trainers or running shoes do cost a lot, mainly when manufactured by brands such as Nike or Adidas; however, being the best in quality, they have become an essential element in the world of fitness training.
If in case you are worried about landing immense pressure upon your feet as well as joints or even already suffer from a degenerative bone disease, then my friend, a running shoe fully compatible with your unique body type and needs is a must-have while utilizing the treadmill. According to studies carried out upon the differences between running outdoors and on a treadmill, the feet of users incorporate a relatively short stride as well as land on a comparatively flatter foot than when running outdoors.
Therefore, the essential elements before purchasing the ideal running shoes for utilizing while running on a treadmill pertain to not only the bottom cushioning but also the overall weight of the trainers. Higher the level of cushioning placed within trainers allows the shoes an enhanced level of shock absorption. Minimal shock being sustained by the feet and therefore, the legs of users effectively ensure maximum protection while running whether during a moderate or even a high-intensity sprint.
For trainers to be considered as a pair of good running shoes, it is of the utmost essence for them to not only be ergonomically designed but should also weigh a minimal to avoid any hindrances during a running session. Shoes that not only fit well but weigh less help stimulate as well as enhance the length of a treadmill-based workout session by placing minimal strain upon the legs and feet of users, even following a continuously extensive running session.
Also Read – Running on a Treadmill VS. Running Outdoor
Smooth Consistent Surface
The most prominent reason behind why users often give preference to running on a treadmill rather than outdoors is due to the sheer amount of differences between the surfaces each of the settings has to offer. Running outdoors can expose runners to all kinds of different floors, including those that may pose a risk to the safety of runners such as slippery, icy surfaces during the cold winters. Treadmills; however, do not pose such a threat to runners due to their consistently smooth belt upon which users walk, run or sprint.
As a result of highly upgraded treadmills now being manufactured within the global market sphere, specific highly advanced models of treadmills now contain relatively thicker running belts made from sturdy yet, cushioned grip to minimize any sudden shocks being felt via the feet of users. Furthermore, although costly, some treadmill models to eradicate any transfer of shock onto the legs of users also have integrated Shock-absorption Decks under the running belt specifically to decrease the chance of posing any substantial risk of knee injuries to frequent runners.
If in case you already suffer from knee-related medical issues or joint pains, then choosing to purchase a treadmill model with an active shock absorption deck is advised to optimize anatomy wellbeing.
Correct Body Posture
Another vital element of being able to avoid any adverse strain being placed upon the legs or joints of runners on a treadmill includes carrying out the workout session in a proper body stance. The posture/stance in which the user utilizes a treadmill has a significant impact on the strain being placed upon the legs. Users whom of which are relatively new to using the treadmill may tend to lose their center of gravity by positioning their body ahead of the point of gravity; therefore, imbalancing the strain being placed upon particular body parts, particularly the legs or the joints.
It is essential to maintain a straight posture, which allows to land upon the ball of the feet rather than the heels, even when in an inclined treadmill stance. Keeping the knees slightly angled or bent during a running session on the treadmill can further help with effectively distributing body-weight without causing a shock upon the joints.
In severe cases, where runners may be unsure of their body stance on a treadmill should opt for professional physical therapy consultation to get accustomed to walking/running or even sprinting in the correct body posture.
Keep a Check upon the Speed
Another easy; yet, a highly significant way of minimizing any imbalanced strain being placed upon the knees of runners via a treadmill pertains to having absolute control over the running speeds. For running or even jogging, it is initially best advised to start at a slow pace, most preferably a treadmill workout session should initiate from a brisk walk speed, to help the anatomy get accustomed to the physical activity. A quick walk speed should then transition into a slow-paced jog to stimulate the body muscles into warming up effectively to avoid any sudden muscle spasms or cramps.
Once the heartbeat of users has effectively risen between 50-85% of maximum beating, the pace of the jog can be increased until it effortlessly transitions into a proper run. Without the vital step of warming up the body muscles and directly starting the workout session with a high-intensity run can injure not only the muscles but also the knee joints as a result of sudden shock being placed upon them.
It is; therefore, best advised to gradually transition between speed levels regardless of whether you consider yourself to be a PRO at running or an amateur on the treadmill.
What does an Overkill refer to in the world of fitness training? Well, in simpler words it is the point at which an individual goes beyond the limit of an advisable workout session, otherwise known as ‘Overtraining’. Users regardless of how impatient they may be to lose weight must take into consideration the recommended workout time on a treadmill.
Long-running periods that may push the body beyond its comfort limits can lead to not only exhaustion but also place an adverse amount of strain upon the knees; therefore, causing a higher level of risk for Tendon or Ligament injuries. It is safe to utilize the treadmill five out of seven days a week, if users are in a fit form featuring a good stamina; however, those of whom that feel tinges of pain between the nerves of legs following a treadmill workout session should definitely give the body rest for a minimum of 24-hours to avoid injury.
Self-caution plays the most critical role in minimizing any risk of knee injuries while utilizing the treadmill for running purposes. Keeping in consideration each of the components mentioned above, as well as being fully aware of your anatomy performance will significantly help you not only minimize the risk of knee-based injuries but will also help optimize workout efficiency.
Safe-running and good luck with your workout routine.
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