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How to Pace Yourself to Avoid Treadmill Injury During a Lockdown


The significant impact of the lockdown implemented after the Corona pandemic is also seen in fitness. Many people missed the morning walk when the nationwide lockdown started. After which some people started exercising on the terrace and some around their buildings. At the same time, some people used the treadmill to maintain fitness. Although the treadmill provides a similar surface, projected in a relatively limited space for controlled exercise, there are also some disadvantages associated with excessive training on the treadmill, especially if it is the only form of exercise or if it is used proportionately. Unfortunately, this is being done during the lockdown period. The human body needs only one type of exercise to remain fit and fine.

Pace yourself

Running for more than 90 minutes can take a greater toll on your joints and soft tissue structures when performed frequently. If your running gait or biomechanics is not very good, it reduces the problem. Not to mention the lack of sufficient leg and core strength. A gradual increase of about 10 percent in speed or mileage and at appropriate intervals will help the body adapt to increased stress. As the muscles begin to become tired, they are less capable of generating forces that can withstand the high impact forces produced by running.

Keep an eye on bones

Excessive running on the treadmill can cause wear and tear, especially on the knees. Knee damage is usually seen in people who exercise more. Although shock-absorbing surfaces are available on modern treadmills, continuous stress on the knees during training on the treadmill can cause problems with the normal functioning of the knee, so it is important to divide the exercise into various stretching, and standing exercises and the treadmill should only be a part of it. Excessive exercise on the treadmill still transmits an unacceptable level of vibration to the joints and lower back, causing pain and eventually some quick wear and tear in the bones.

Strengthen core

Focusing on strength training, as well as mobility and flexibility exercises, would be a great aid for running a treadmill. Yoga and functional training, circuit training with HIIT type training protocols can be easily done at home. If running is your preferred choice of physical activity, then you need adequate leg strength and, most importantly, a strong core to absorb ground reaction forces close to 3 times the body weight. The more varied your workout routine is, the wider the stimulation and adaptation, as well as reducing the risk of injuries related to overuse.

Find a coach

The treadmill is not harmful to bones or joints, excessive training, muscle atrophy, weakening, or deterioration of bones can cause damage. People need to make sure that they are not overtraining and the best way to avoid a situation is to work with an expert coach who can respond in real-time. One can watch out for signs of overtraining and work to relax the gaps. These issues can be caused by overtraining and are a clear indication of the need to cut the intensity of training.

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