Even if you have never stepped foot inside a gym, chances are that you know about treadmills. One of the most popular machines for fitness and gymming, you may be surprised to know that this seemingly harmless equipment causes thousands of injuries every year.
According to the US Consumer Product Safety Commission, More people are injured by treadmills than any other piece of exercise equipment. The federal agency announced that 22 thousand-plus treadmill injuries occurred in 2019 which demanded a visit to the hospital emergency room.
Despite their convenience and ease of usage, treadmills can cause slips, sprains, muscle strains, serious burns, concussions, and broken bones. According to a study published in the Journal of Burn Care & Research, treadmill burns can be even more severe than burns from touching a hot stovetop.
To ensure a safe and effective treadmill experience, here are some essential tips to keep in mind:
Start Slowly
Begin your treadmill session at a comfortable pace to warm up your muscles and joints. Gradually increase the speed and incline as your body adjusts to the workout.
Proper Footwear
Wear supportive and well-fitted athletic shoes with good cushioning to absorb shock and provide stability. Avoid using worn-out or inappropriate footwear that may increase the risk of slipping or developing blisters.
Correct Posture
Maintain proper posture while walking or running on the treadmill. Stand tall with your head up, shoulders back, and abdomen engaged. Avoid leaning too far forward or backwards, as this can strain your back and cause balance issues.
Utilise Safety Features
Familiarise yourself with the treadmill's safety features, including the emergency stop button and safety clip. Attach the safety clip to your clothing and ensure it's within reach so that the treadmill stops immediately if you lose balance or need to halt the workout abruptly.
Stay Hydrated
Hydration is crucial during any exercise routine. Keep a water bottle nearby and take regular sips to prevent dehydration, especially during intense or prolonged treadmill sessions.
Also Read: Here’s How Dehydration During Physical Activity Can Increase Your Chances Of A Heart Attack
Pay Attention
Avoid distractions such as texting, watching videos, or reading while using the treadmill. Focus on your workout and surroundings to prevent accidents and maintain proper form.
Gradual Cool Down
After completing your workout, gradually reduce the speed and incline to allow your heart rate to return to normal. Incorporate stretching exercises to improve flexibility and reduce muscle soreness.
Listen to Your Body
Pay attention to any signs of discomfort or pain during your treadmill workout. If you experience dizziness, chest pain, or joint discomfort, stop exercising immediately and seek medical attention if necessary.
Clean and Maintain
Regularly clean and maintain your treadmill to ensure its proper functioning and safety. Wipe down the surface after each use to remove sweat and debris, and follow the manufacturer's instructions for lubrication and maintenance.
Consult a Professional
If you're new to treadmill exercise or have specific health concerns, consider consulting a fitness trainer or healthcare professional for guidance on proper technique and workout intensity.
Also Read: What Can Possibly Trigger Heart Attack While Running On Treadmill: A Cardiologist Explains
By following these tips, you can maximise the benefits of treadmill exercise while minimising the risk of injury. Remember that safety should always be a top priority in any fitness routine. Happy and safe treadmill running!