The benefits of downhill walking or running are twofold. First, it allows you to catch your breath and extend your workout. Second, it strengthens your hamstrings. Walking downhill on a treadmill might seem easier than setting the incline to go up, but there are some considerations to keep in mind if you want to keep your workout safe and avoid injury, say sports medicine experts.
Step 1
Warm up first to prevent injuries and muscle strains. Warm up with a brisk walk on with no incline or decline on the treadmill to start blood flow and heat your muscles. Stretch after the warm-up walk.
Step 2
Hold the rails on the treadmill as you begin, and then slowly let go. This keeps you safe because your balance will be off at the beginning, says David K. Spierer, assistant professor of sports sciences at Long Island University in Brooklyn, New York.
Step 3
Use a mid-foot strike instead of a heel strike when going downhill. You are constantly braking as you walk downhill, and walking off the heel when braking can cause hip problems, Spierer says. A mid-foot strike will prevent you from developing that type of injury.
Step 4
Use a normal stride length rather than shortening your stride and try to go with a soft knee, allowing the quadriceps to absorb more stress, Spierer advises.
Step 5
Maintain good posture throughout your walk, says Dr. John Huynh of Mountain View Chiropractic & Wellness in Bonney Lake, Washington. Keep your shoulders, back and neck in an upright position rather than tilted forward. Your ears will be lined up with your shoulders when your posture is correct.
Step 6
Avoid looking downward on the floor when walking downhill, Huynh says. This prevents extra strain on your low back.
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