Treadmills are generally considered to be easier on the joints than walking or running outdoors, where uneven surfaces, inclines and declines can put a strain on hips, knees, ankles and your back. But there are some steps you should take, and not just those in your sneakers, to help avoid joint pain the next time you take a walk on a treadmill. The main ways to avoid joint pain are to warm up ahead of time and make the actual walk as simple and stress-free as possible.
Stretch Before Walking
Step 1
Stretch your hips by sitting on a chair or bench and crossing your right leg so your right ankle rests on your left thigh. Lean forward while keeping your back straight and press down gently on your right knee until you feel your right hip stretching. Hold for a few seconds and repeat with the other leg.
Step 2
Stretch your quadriceps by standing and pulling your right foot up behind your buttocks until you feel a stretch in the front of your thigh. Use your left hand to hold onto a wall or something else solid to maintain your balance. Repeat with your other league.
Step 3
Stretch your hamstrings by standing and crossing your right foot over your left. Bend down at the waist while keeping your legs straight until you feel a stretch in the back of your right thigh. Hold and then repeat by crossing your left foot over your right.
Maintain Proper Posture
Step 1
When walking on a treadmill, avoid holding on to the side rails or the front of the machine as it can cause you to lean forward, putting added strain on your back and hips.
Step 2
Keep the surface flat instead of using the incline feature. Walking on an incline can cause biomechanical strain on the feet and ankles, which can in turn lead to injury.
Step 3
Look straight ahead, instead of looking down, while you're walking to avoid straining your neck joint.
Know Your Machine
Step 1
Start slowly on a treadmill, especially if you're not used to walking on one, until you get used to walking on a moving surface. If the pace is too fast, you can injure your joints trying to keep up with the machine.
Step 2
Know how to use the emergency stop device. It's usually a round disk attached to a string and magnetically attached to the machine. If you're struggling, pull on the string and the treadmill will stop.
Step 3
Be careful not to get too caught up on a cell phone call, watching TV or reading while walking because those distractions may cause you to slip or lose your pace and fall off the back of the treadmill.
Tips and Warnings
- Take time to learn how the treadmill works. Talk with a doctor about any exercise program if you have a health condition.
Things You'll Need
- Treadmill
- Walking shoes
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