Treadmill Workouts: Special Physical Consideration
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Peripheral vascular disease
Melissa, 29, had peripheral vascular disease and was 70 pounds overweight. PVD causes painful legs, but doctors recommend walking for PVD patients. At 2.5 mph, Melissa struggled with balance, but keep in mind that when you permit your body to struggle, it gets stronger and more competent.
Over time, it required faster speeds to bring out Melissa’s struggling, i.e., she was improving. A mother of three, she did a lot of errand-running. Shopping centers do not have rails to hang onto. Holding onto the treadmill would have done nothing to make shopping easier for Melissa.
More osteoarthritis
Evelyn, in her 60s, had osteoarthritis in her feet. I told her not to hold on, so that she could mimic the very walking she had to do in the actual world. “Do not fake out your feet. Because if you do, they’ll be in for a nasty surprise when you one day find you must walk for extended periods in the city.”
Stubborn woman with multiple sclerosis
I approached a woman who told me she had multiple sclerosis and refused to let go. Ironically, her pace off the treadmill was faster than it was on it, and she didn’t use a cane or walker. In fact, her natural gait, though slow, was balanced! By walking slower (or faster, for that matter) on the machine and holding on, she was performing below her baseline activity level. Performing sub-baseline will not get results. A popular argument is at least she’s doing “something.” But “something” often produces nothing. Use your time wisely if you want results.
I approached a young woman who was clutching the front bar at 15 percent incline, body tilted way back, tread close to 4 mph. “I have a bad low back!” she asserted. By grasping the bar, she was creating inertia for her back muscles. Instead, she should have been creating work for them — not at the strenuous level, but at the rehab level. A 3 mph walk at 5 percent grade minus holding on, would have triggered greater blood flow to her back; and would have activated a strengthening process in those muscles by forcing them to work!
I know an older woman who has abominable posture and a loppy gait. Both knees are wrapped while she holds fast to the treadmill. When she gets off the machine, her body stays in the same, warped gait that she acquires when clutching the machine. By failing to simulate a real-walking environment, she’s further harming her knees and ruining her posture.
If it’s painful to walk on a treadmill, then stay off it until your injury heals. If it’s a permanent pain, then slow down, lower the angle (if any), and let go. Holding on will trick your body into thinking it can manage sustained walking (at your treadmill pace) in the everyday world. If you hold on at fast speeds, you’ll further fool your body into believing it can handle perky speeds. Be true to your body and release your hands.
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