There is a lot of information surrounding the benefits of working out on a treadmill. It is an excellent form of cardio that can help with weight loss and improve how much fat is burned during your exercise. However, despite its advantages, there are a couple concerns with how it can impact joints.
The most questionable joints are knees, and the impact treadmills can have on them. Concerns have been related to the potential risk of knee damage and the likelihood of it occurring again for those with prior knee injuries. Keep reading to find out more.
How Can Treadmills Affect Your Knees?
High impact exercises such as running, can take a toll on your knees, as they are comprised of various joints that are interconnected. The knees and the joints it consists of are responsible for bearing a significant amount of weight. Additional exercises, especially those that entail running, can add further stress to your knees.
Running on treadmills can add pressure to your knees and can impact them. With the persistent use of treadmills, stress injuries to the knees can result if it is not used in moderation. So, using the treadmill without overexerting yourself is vital.
Lighter exercises have less of an impact on the knees than running on a treadmill. Studies have indicated that individuals who engaged in aerobic activities with low-impact such as swimming had stronger knee cartilage. Lighter activities or high impact exercises performed in moderation reduce pressure on the knee joints.
Consider These Practices Before Running on the Treadmill
Stretch & Warm Up In Advance: Before running on the treadmill, there are a few actions that can be performed to limit the amount of pressure placed on the knees. For example, stretching before performing any exercise, better prepares your body. Similarly, warming up gets your body and muscles ready and aids in the prevention of injuries.
So, before any run is performed, it is a great idea to implement stretches and warm up. It reduces tension on your tendons and as a result, decreases the pressure on your knees.
Wear the Right Shoes: Another thing to consider before running is wearing the right shoes. It is essential that you wear shoes that fit your feet properly. Finding a pair of shoes that offer sufficient support is critical so be sure to wear your size. Also, find shoes that are intended for running with insoles that provide real support. Having the right shoes on your feet will reduce the amount of stress that is placed on your knees.
Eat Nutritious Foods: Preparing for your run right before you get on the treadmill is a great idea, but there are other things to consider such as consuming an adequate amount of calcium. This vitamin is critical for the development of your bones and also for daily bodily functions. Sufficient calcium in the body protects against injuries and fractures.
Additional supplements are also great for maintaining bones, joints and cartilages in the body. Maintaining a healthy diet consuming vitamins and supplements are fundamental in reducing damages to the knee.
Running on the treadmill serves a significant role in weight loss as it is a form of cardio. However, to reduce the potential impacts it can have on the knee refrain from running on it excessively. Like anything else, enjoy your time on the treadmill in moderation.
As mentioned, consider warming up, wearing the right shoes and taking a break in between sessions. Also, be sure to limit how many times during the week you engage in this activity. If these actions are implemented, it is likely that your potential for a knee injury on the treadmill will be reduced.
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