Many times I have heard people say “Running on a treadmill puts less stress on your knees than running on the asphalt.” What proof can one make to this statement, from what I can tell there is not any to be found. The reason that people have made this assumption is the difference in plantar pressure that running requires when on asphalt versus on a treadmill. In reality though the only difference between the two is the amount of pressure your body feels it has to give to push yourself harder during the workout. A recent study that was done showed no significant difference in peak plantar pressures, pressure-time integral and peak pressure distribution for concrete, synthetic, grass, and normal treadmill surfaces. 1 Plantar pressure is known …show more content…
Treadmills are machines made specifically for running and have a better landing pad/more give then asphalt does. However according to Personal training manager, Josh Cox, our bodies adjust each and every day, however when we force our bodies to run on a treadmill, we make our bodies adjust to the will of a treadmill. From this we can assume that no matter where you are running whether it be treadmill or asphalt, our bodies will have the same strain. “Vary the surface you train on to best take advantage of the specific benefits each provides," says Ford. "Road or pavement running helps condition the body for the impact of running. Softer surfaces can improve strength, specifically with stabilizer muscles, as your body will have to work harder for forward and upward propulsion during the running motion, while also having to compensate for uneven surfaces and lateral give." 2 Clinical instructor Todd Schlifstein says “Running is a great workout, but it can impact the knees and as it’s the force of your body weight on your joints that causes the stress, it’s the same whether you’re on a treadmill or on asphalt. The best way to reduce knee impact, says is to vary your workout. If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you’ll be able …show more content…
Interval working out allows for increased balance and it is possible you will avoid knee problems. How can you avoid knee problems by running when the whole point of this myth is that you will have knee problems? By having a workout regimen with interval led running you allow your body to recuperate the different muscles and strain that has been brought upon it. Another study found that both treadmill and outside running produced the same loading forces, but that the treadmill produced greater Achilles tendon forces, which would suggest that treadmill running could lead to more Achilles tendon injuries. So from this story we can infer that the opposite is true, knee strain is more when running on a treadmill compared to
...cient knee during activities of daily living, as they have yet to be determined ⁷². In understanding the factors contributing to the mechanism of non-contact ACL injury, investigators should consider whether the kinematics, kinetics and muscle activation strategies observed are the cause of increased ACL strain or compensation for other kinetic chain insufficiencies ²⁹. Further knowledge on how movement patterns and other kinetic chain structures affect ACL loads prove critical in enhancing future prevention strategies ²⁹ ³⁴. As with reconstruction, rehabilitation should aim to aid the knee in attaining its near-normal function ⁵⁵. Through producing rehabilitation programmes built around existing knowledge on the biological and mechanical properties of the ACL, objectives such as reduced pain, greater ROM and improved muscle function can be achieved ⁵⁵.
Yu, J., park, D., & Gyuchang, L. (2013). Effect of eccentric strengthening on pain, muscle strength, endurance, and functional fitness factors in male patients with achilles tendinopathy. American journal of physical medicine and rehabilitation , 92, 68-76.
All in all, injuring the ACL is a devastating blow to the knee. The ACL, which plays a major role in the support of the knee, must be protected during full-contact activities. Even simple activities such as running and jumping can lead to ACL injuries. It is important to follow the proper technique so that the body can stay healthy and continue to do what one does with it.
Plantar fasciitis is caused from muscles and ligaments that alter the calcaneous (the big bone on hill of foot) (Daniels and Morrell 2012). The alteration of these muscles and ligaments will inflict pain and discomfort on the patient, and if not treated will cause failure of ligaments, bones, and muscles. The patient was tested with a simple squat technique that showed his heels were coming off the ground (Daniels and M...
The material used to make artificial turf adds excess friction between your shoe and the turf. This is one of the main reasons professional athletes dislike artificial turf. The added friction increases the rotational torque when you plant and turn. An increase in torque has been directly linked to an increase in ligament injuries, such as ACL tears or knee injuries (Jay Williams, 2013). It has been said that if μ > 0.40 it is unsafe to play on that surface. In fact, changing the type of shoe you wear could have an impact on whether you get injured or not. Special shoes are being made that are specifically designed for turf. The bottom of the sole is made to endure the least amount of friction possible, which decreases the amount of torque. When kept in good condition, artificial turf tends to be flat and thus an easier surface to run on. Flat surfaces are obviously much less likely to cause you injuries from just running. When compared to grass, artificial turf significantly decreases the amount of non-contact injuries (Laird Harrison, 2014). These injuries occur often on grass because the field is normally un-level and could dip randomly. Lastly, artificial turf increases the amount of skin injuries. When turf becomes older, the blade length decreases, this causes a rougher surface than grass. This type of injury is commonly called “turf
When you are exhausted, you shouldn't be playing. Never play in pain and if the pain continues to return when you begin to play again after resting. Some shoes are too good for playing. If there is too much traction, your foot won't give way on fast stops, and the resulting torque on your knee can rip the ligament. Lastly, stick to a sport you love. If you think you are insecure about the sport you are in, and feel that it is too risky, then go into something that makes you feel comfortable.
In order to understand how the menisci can be injured, you must understand the basic anatomy of the menisci and why they are important. The menisci are two oval (semilunar) fibrocartilages that deepen the articular facets of the tibia and cushion any stresses placed on the knee joint. They enhance the total stability of the knee, assist in the control of normal knee motion, and provide shock absorption against compression forces between the tibia and the femur (Booher, 2000). Articular cartilage covers the ends of the bones that make up the joint. The articular cartilage surface is a tough, very slick material that allows the surfaces to slide against one another without damage to either surface. This ability of the meniscus to spread out the force on the joint surfaces as we walk is important because it protects the articular cartilage from excessive forces occurring in any one area on the joint surface, leading to degeneration over time (Sutton, 1999).
Nemoto et al (2007) compared the effect of continuous walking at moderate intensity (50% of peak aerobic capacity) and interval walking at high intensity (70% of peak aerobic capacity) on reducing blood pressure. They found that blood pressure reduction was greater in the group who walked at high intensity: 9 mmHg for systolic blood pressure and 5 mmHg for diastolic.
The main advantage of the track over the wheels is that it can distribute a very large force over a large area. That means that instead of applying all the force on little area where wheels touch the ground, it applies it over the whole area of the track.
Running can improve your mood, as well as physical health, “Running reduces stress by boosting levels of serotonin in your brain and creating a more positive mood. Self-esteem is improved and goals are achieved through running. Runners realize a greater sense of self-reliance and accomplishment… Cardiovascular health is greatly improved through running by increasing your heart rate and working the heart muscles on a regular basis” (RunAddicts). Running is similar to a drug, however without the withdrawal effects. Similar to MDMA (ecstasy), running releases serotonin. After running one feels tired but refreshed and energized due to the serotonin released, which is referred to as the “runner’s high”. This runner’s high, somewhat similar to a drug intoxication, causes a euphoria and creates a positive and energized mood, which temporarily regulates anxiety, improves sleep quality, and constructs a better self-image. As well as being mentally advantageous, running is also physically constructive. Like running and swimming, through working the heart muscles and increasing your heart rate running can also improve endurance and cardiovascular health by allowing the blood to pump more powerfully. Furthermore, running can drastically improve one’s
...ring, thus it is best to try different routes as you progress. Trails in woods, hills and beaches are also great places to run, since it allows you to enjoy your surroundings even while working out. You can also add variation by doing other activities such as cycling and aerobics. Try to add at least 20 minutes of strength workout in your routine twice a week as well. This will help you to build muscle and bone density, which can protect you against injuries.
Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
Anterior knee pain plagues the athletic community, the most common being runner’s knee or patellofemoral pain syndrome (PFPS). One point or another in an athlete’s career they have experienced this kind of pain. When comparing between male and female athletes and who has the higher chance of knee pain, female athletes have a higher prevalence than male athletes (Dolak KL). There are several different mechanisms of patellofemoral pain a few being: pes planus,an increased Q angle, weak, tight or an imbalance in the quadriceps or hip muscles. Recently in my clinic site as the spring sports such as, baseball, soccer and track and field the athlete’s perform a lot of squatting, running, and kneeling which load the patellofemoral joint. We are now starting to see several and treat several athletes with patellofemoral knee pain. Each of them experiencing the pain from a different mechanism. As an athletic trainer we want to treat not only the symptoms, but the mechanism of injury to prevent further injuries down the road. If patellofemoral pain syndrome is not properly treated it can develop into chronic diseases such as chondromalacia or arthritis, maybe eventually leading to a total knee plan. (Lee SE) Treatment while the athletes are young and symptoms aren’t severe is key to preventing further injury.
Whether you are getting ready for some running events, want to get rid of those unwanted fats or simply want a more exciting treadmill time, you need a more challenging workout routine that will not get you bored in doing your workouts. With these effective treadmill workout tips, you will enjoy your workout because you will feel the result right after. Try these tips and you will surely be happy with the enjoyment and motivation you will get.
Another thing that is important to prevent injuries is to warm-up before you exercise. A warm-up prepares your body for exercise. When you warm up you get your blood flowing and loosen up your muscles. Loosening your muscles before exercise helps you avoid injuries to your muscles. When you first begin exercising you use less muscle fibers then you do when you have been exercising for a length of time. This reduces the strain on each individual muscle fiber. One injury warming up helps prevent is the tearing of muscles.