<div>A treadmill, that very symbol of fitness, is a fixture in every gym and hundreds of households in the country. That always-available hunk of equipment that makes light of all your excuses to not exercise and turns you into a very fit person — that is, if you keep your end of the bargain and tread carefully. Because, whether you’ve been an athlete, a long-time treadmiller, or a total newbie, you’re vulnerable to injury unless you’re super alert. <br /><br />The thing with treadmills is that they’re dead boring. People will fight the ennui with music, television, reading, and even working on their laptops or chatting with others. With practically your entire attention taken up elsewhere, it’s easy to lose your footing. The resulting fall can be very bad indeed, causing serious injury to your back or head, face and, well, just about anything else. One way to prevent a fall is, of course, to jolly well pay attention, especially if you’re a little more tired than usual, preoccupied with personal or work matters, or irritated with someone. If you’re using a treadmill at home, make sure cords and any glass or sharp objects are not around the machine so that a fall is not worsened by their being in the way. <br /><br />The other way not to fall is to make sure you always start slow, warm up, and only then speed up. Also, make sure you switch on the machine and keep it at a slow speed before stepping on to it (start by keeping your feet on either side of the belt), staying in the centre, and again slowing the treadmill down before getting off. It’s really the experienced people who begin to think they are immune from mishaps and become lax in the alertness level needed. <br /><br />“Everyone assumes treadmills are the easiest equipment to deal with, which might be true in some cases, but not taking proper precautions and safety measures can lead to some bad accidents. While small tips like avoiding using your cellphone while on the treadmill or always warming up before running at high speeds are important. It’s also imperative to keep your cardio workout within the prescribed heart rate zone. This especially applies to people with a heart condition,” says Manish Ruhail, a fitness manager with Fitness First.<br /><br />But even when you’re not falling off, there’s plenty of scope for damage, especially to your knees. It isn’t as if using a treadmill is the same as really walking. The latter involves a natural posture, variation in strides, arm swinging, etc., all of which is important in some way. The treadmill means an automated, repetitive activity and remains what it is — artificial walking, in spite of the advancements in equipment. Users tend to lean forward a bit, the back sometimes bends as the person sort of braces to ‘thump’ forward, and the knees take all the pressure. A warning from Ruhail: “A correct posture (no leaning forward or backward) is also very important while on the treadmill. Beginners should avoid running laterally or backward at a high speed. This could be dangerous and should only be done by those with some practice on the treadmill at a slower speed.”<br /><br />According to medical information portal WebMD, the knee is bound by an intricate system of ligaments, tendons, cartilage and muscle. It is highly prone to injury. It’s a complex hinge where the femur (thigh bone), tibia (shin bone), fibula (next to tibia) and kneecap all come together. If you’ve had a previous injury, you’re vulnerable and should even consider alternative exercises, including regular walking. The same is true if you have osteoporosis. Never ignore knee pain, even when it seems slight. Exercise your knees, using gentle doctor-approved movements. These should also be backed up with movements that strengthen other parts of the legs such as the calves, which will help take the pressure off the knees.<br /><br />The treadmill is, however, better than running on hard pavements and the resulting impact on your limbs. A running track is the best, with a treadmill coming in second. Or even a mix of the two.<br /><br />Another thing that’s missing in treadmill workouts is the involvement of the upper body. To avoid falling off, many users hold the bars, and that’s more secure but it makes you lean forward and reduces the efficiency of your exercise. The neck and back are more likely to suffer and you’re likely to feel the effect immediately after finishing your run. Instead, swing your arms naturally. If you have balance worries, spend a few minutes on balance exercises each day. This will, in any case, spiral off into more benefits, including a strengthened core. <br /><br />(This story was published in BW | Businessworld Issue Dated 16-06-2014)</div>
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Mala Bhargava has been writing on technology well before the advent of internet in Indians and before CDs made their way into computers. Mala writes on technology, social media, startups and fitness. A trained psychologist, she claims that her understanding of psychology helps her understand the human side of technology.
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