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Us i ng the Treadmi l l wi th Ar thr i t i s
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The Pinecone
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July 2016
10 TIPS TO TREAD SAFELY
Advanced Water Aerobics
Monday & Wednesday
8:30 am-9:30 am in the Pool
Exercise in the PAC
Monday, Wednesday & Friday
9:30 am in the PAC
Tai Chi
Monday
2:00 pm in the PAC
Yoga Stretch
Wednesday
10:30 am in the PAC
Men’s Only Water Aerobics
Tuesday & Thursday
8:30 am - 9:15 am in the Pool
Arthritis Foundation
Water Aerobics
Tuesday & Thursday
9:30 am - 10:15 am in the Pool
Arthritis Foundation
Sit/Stand Class
Tuesday & Thursday
11:00 am - 11:45 am in the A&C
Treadmills seem simple, but they can be hazardous, particularly for people with joint or balance
issues. “Trying to catch yourself when you lose your balance can result in muscle strains or
injury in almost any joint”, says physical therapist Mary Ann Wilmarth, CEO of Back2Back
Physical Therapy in Andover, Mass.
“Injuries can go all the way up the kinetic chain when people slip and try to recover by catching
themselves. This can mean foot injuries, strained or sprained ankles, shoulders and wrists – as
well as the back and hips if you’re twisting as you lose balance,” she says.
You can protect yourself by using these tips to tread more safely.
1.
Use a full-sized treadmill with side rails. The belt should be at least 22 inches wide and 50
inches long, and the machine should have handrails on both sides you can use for balance.
2.
Wear sturdy, low-heeled athletic shoes. Soles higher than 1 inch can lead to ankle rollovers.
Use the topmost shoelace hole for extra stability.
3.
Learn the controls. Before you step on, get familiar with how to adjust the speed, incline
and especially the red “fast-stop” button.
4.
Use the safety key. Before you hit start, clip the safety key to your shirt so if you slip, the
machine will stop immediately.
5.
Start, then step on. Hold the rail and stand on either side of the belt as you start it at a low
speed. Then step on the belt and increase speed slowly.
6.
Use a slight incline. An incline of about 2% can reduce impact on the spine, hips, knees,
feet and ankles, but a steeper climb increases joint stress.
7.
Find the right stride. You’ll know it’s on target when you’re walking comfortably – not
overstretching your lead leg – with arms swinging freely.
8.
Look straight ahead. Looking down or around can throw off your balance and cause you
to trip.
9.
Stay centered. Know where you are on the belt and avoid drifting sideways or toward the
back of the belt.
10.
Catch Your Fall: If you start to fall while you’re on the treadmill, hit the emergency stop
button. Grasp the rails and move your feet to one side, then step off and sit down until
you’ve recovered.
Use the NuStep as an alternative if you are currently using an aid for balance, such as a cane,
walker or wheelchair or having balance issues. You should not attempt to use the treadmill.
Tomorrow’s Treadmill - One day in the near future, a treadmill that uses sonar technology to
automatically adjust its speed to match the pace of the user may be the future of treadmills. But
until then, follow these guidelines for safety on the treadmill.
Mary Hand is available to train you to safely use the treadmill and the other equipment in the
Oasis. Never use exercise equipment if you have any questions about how to use it. Exercise
is important, but your safety is more important.
Reference: Living With Arthritis Blog Author: Emily Delzell for the Arthritis Foundation