The COVID-19 pandemic and subsequent lockdowns have had a significant impact on fitness habits, with many individuals missing their regular exercise routines. In response, some turned to exercising on their terraces or around their buildings, while others relied on treadmills to stay in shape. However, it’s important to note that excessive use of treadmills during this period may lead to a “treadmill injury” and other associated risks. While treadmills provide a controlled exercise surface in a limited space, they should not be the sole form of exercise. The human body requires a variety of exercises to remain fit and healthy.
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.
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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