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Avoid injury on the treadmill

  1. Hold it upright. Having good posture is essential for proper muscle conditioning. It is important for the body to be in a natural position and the joints should not be overextended or stressed more than they have to be. A 2% incline helps the treadmill mimic the outside ground and have the same feel as the outdoors. Having the treadmill set on a very flat setting is not good for the feet or legs.
  2. Reduce the impact. It’s a good idea for exercisers to rotate their pelvis with each stride. Letting your hip be pulled back with your leg allows for rotation of the entire lower body along the vertical axis. The body’s rotation absorbs most of the shock of each foot hitting the belt on the treadmill. When running on a treadmill, make sure every stride is quick and short. Exercisers should lift their feet to minimize the force of impact transferred to their legs by the treadmill’s moving belt.
  3. Ease into it.  People who buy a treadmill for sale for their home are often eager to lose weight or get into better shape. This enthusiasm often causes the exerciser to push their body further than they should and can cause strained muscles or shin splints. It is important for everyone who exercises to start slow and increase their speed no more than 15% each week so that their body gradually gets used to working out. Injuries are often caused or exacerbated by increasing speed or incline on the treadmill too quickly and exercisers should stop their routine and rest for a day if their body doesn’t feel right.
  4. Shoes matter. Good quality running shoes can be expensive, but they are a necessary investment for working out. Important things to remember when buying running shoes are they must fit properly to help prevent injury to the feet, they should absorb shock so that the muscles and joints of the knees and feet have to absorb less impact, and be designed for running.
  5. Incline overkill. Walking uphill on a treadmill for long periods of time can cause ankle pain and injuries because the ankle is being repeatedly over flexed. The ankle should be properly supported and additional strength training exercises may be needed if the ankle muscles are weak. All exercisers should talk to their doctor about any injuries they experience while walking or running.
  6. Warm up and cool down. Cold muscles lack flexibility and blood flow, so it is important to warm them up before putting stress on them through exercise. A good warm up may begin by walking slowly for 5-10 minutes and then performing static stretches and range of motion exercises. Cooling down the muscles is an important part of injury prevention because muscles tighten quickly if activity suddenly stops. To effectively cool down their muscles, exercisers should run or walk at a slower pace for the last 10% to 15% of their time on the treadmill. They should also stretch their hips, legs and lower back. Treadmill related injuries are often caused by an exerciser that forgets to warm up and cool down their muscles.

 

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