The Most Common Treadmill Injuries And How To Avoid Them
While you may think of exercise injuries coming predominantly from sports
, or other outdoor activities, you may be surprised to know that you can be injured doing just about any kind of exercise, including running on your indoor treadmill, if you are not careful. There is nothing more despising for runners than to have their treadmill routine ruined by injuries.These injuries can last for as little as a few days or as long as a few months. This can really put a crimp in your relaxation, fitness, and stress relief programs.
With layoffs that long, people could really get out of shape. What's worse, they may even completely lose interest in working out completely.
However, most treadmill injuries can be prevented with the proper technique, and precautions. If only people were aware of the causes, they are more likely to avoid it.
Below are some reasons treadmill injury occur. Hopefully, you'll study them carefully and use that knowledge on your next workout-after all, it is better to take a little bit more time and effort to prepare each day, then to be injured and laid up for who knows how long.
The first mistake that people make is to never warm-up or cool down. One of the biggest reason people are injured is because they ignore the importance of warm-ups and cool downs.
They completely overlook these parts of running thinking that they are just a waste of time then wonder why their lower body is aching after their workouts. Warm ups and cool downs circulate blood and oxygen into the muscle which minimizes soreness, thus preparing your body for the intense task ahead.
Never forget to do your warm-ups and cool downs if you want to remain injury-free for as long as possible. A good rule of thumb is to do some simple stretches and a few minutes of jumping jacks or jogging in place to get your heart rate up before you do a full-on workout.
Another cause of treadmill injuries is forcing your body to do too much too soon. Be patient, it is always better to reach your goal slowly but surely rather than to not reach it at all, which would be the case if you keep on forcing your body.
Follow a program that increases your distance and speed gradually. Never go beyond a fifteen percent raise in mileage per week. Always remember, do only what your body is capable of, because anything more may lead to injuries.
Create a program which keeps you progressing, but which paces you in a structured way. Consult with a fitness specialist or personal trainer about what your goal should be, and how slowly you should focus on reaching it.
The next injury factor is poor running shoes. The shock absorption of a shoe gradually decreases over time.
When it's gone, the shoe's capability to help you prevent injuries lessens and the risk of you getting injured increases. So be sure to change to a new pair every four hundred to five hundred miles of running.
When buying running shoes, it is recommended you buy from a reputable shoe shop. Talk to an assistant and tell him/her the type of training you would do then ask for some recommendations.
This might be too much of a hassle for some, but this is an excellent way for you to know the kind of shoes that suit you best. You will need shoes that thoroughly support your arches, and give you plenty of room in the toes.
Last but not least, the biggest reason treadmill injuries occur is because people neglect to listen to what their body is telling them. Your body will often communicate to you, and it is up to you whether or not you will listen to it.
If you feel excessive pain, slow down or stop your run entirely. When you feel sick, why not rest?
There's always a tomorrow. If you feel you've aggravated you leg, ice it then take some time off.
When you're feeling over-trained, rest for a day or two until you get your energy back. Always listen to your body, because it will always be your best weapon against injuries.
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