When you have osteoarthritis, exercise can make you stronger, improve your balance and lower knee pain. Floor is an easy and low-impact way to start working. A treadmill allows you to stay active and walk, no matter the climate and do not make your joints move very different than if you were out.
Elliptical Vs Treadmill For Fat Loss - Osteoarthritis and Safe Treadmill Use
When your body feels ready to go, it is important to put the right shoes. Athletic support and closed fingers with 1-inch tall or bottom soles are the best choice to avoid hurting your ankles. You need to chain the laces all the way through the top loop for a safe fit.
Security should be a maximum priority before you start walking on a treadmill. You do not want to hurt or cause more damage to your knee. Be sure to use a full size unit with a belt that is at least 50 inches in length and 22 inches wide. A cushioned floor belt also protects your joints.
Your treadmill should also have:
- Handrails on each side, not just the front
- A security clip that you can attach to a piece of clothing that goes Stop the treadmill If you drop
- An emergency stop button
You should also find out how the buttons work so you can use them correctly.
Before walking, do some stretches of light to drop your joints and muscles.
When ready, step to the machine. You should stand by the belt and hold the handrails. You can start the treadmill at a slow speed and get into the belt.
Heave at a slower speed for 3-5 minutes and then work until a rhythm that feels good. You should be walking in the center of the belt. If you are holding the handrails, your speed can be very fast. Stay focused while you work and look directly to keep your balance.
You can set a small slope to reduce the force of knees, hips, spine, feet and ankles. Do not go steeper, or it will have the opposite effect.
If you have not worked recently, start with shorter walks - as short as 3 to 5 minutes - and build up the longest. You can work up to 150 minutes or 2 1/2 hours of moderate hiking (or other form of aerobic activity) per week. You should be able to make a conversation at this level of intensity.
Walk at a slow speed for a few minutes to cool when you're ready to finish the training.
Your body may need 6 to 8 weeks to fit a new training routine. You can have some pain, swelling and stiffness all this time, but you will feel better in the long run. You can go on shorter walks or do less frequently throughout the week during this period while you make it easy.
Pain After a workout is normal, but if you think you overcame and your knees begin to hurt and swell, put an ice pack or frozen vegetable bag wrapped in a towel on them by 15-20 minutes.
