If you have been struggling with sore knees due to your treadmill workouts and other exercises you are undertaking, there are some things you can do to fix them that don’t require you to go to a doctor or take pain medications.
Engage In Dynamic Warm-ups Before Working Out
Jumping into an exercise without warming up can be a major source of soreness. With the general sedentary nature of many adults’ jobs, our muscles are often not ready for a vigorous workout without a warm-up. However, we don’t recommend static stretching for warm-ups.
Static stretches can cause you to overextend and can spur more injury than just jumping into a workout. Instead, take 5-10 minutes to engage in dynamic stretching warm-ups, such as:
- Jumping jacks
- Push-ups
- Sit-ups
- High knees
- Lunges
Consider Replacing Your Treadmill
Sometimes the source of your sore knees is your treadmill. Most cheap treadmills have limited deck flexibility and cushioning, which can take its toll on your knees. This is less of a problem if the cheap treadmill is only used for walking; however, if you are a runner, you need to consider the cushioning and flexibility of your treadmill deck.
A good example of cushioning and flexibility in a treadmill is the NordicTrack Commercial 1750. This treadmill has excellent cushioning which can reduce the impact of your running motion. The Commercial 1750 treadmill also comes with Flex™ cushioning, which allows you to change the level of cushion on the treadmill deck so that you can enjoy your perfect level of cushion and flexibility.
Vary What Workouts You Are Doing
It can be easy to fall into a workout rut. Automatic running routines like jumping on the treadmill and setting it at 5 MPH and then running for 30 minutes, can leave you with sore knees after enough repetitions. This kind of routine can strain your knees as it forces them to make the same motion over and over. Some other treadmill workouts you should incorporate to engage your knees differently are:
- Speed workouts
- Incline training
- HIIT exercises
- Run-walk distance training
Your workout variation should also extend to your other exercises. So, if you find you are doing the same stretches or cross-training routines, actively work on mixing it up.
Examine Your Running Mechanics
Often, our running mechanics can be a significant source of soreness and strain. While our bodies will put up with poor mechanics for a time, they will start to become sore to indicate that an injury may occur if you don’t fix your running posture. Running mechanics areas you should analyze if you have sore knees are:
- Foot strike – Are you prone to overpronation or oversupination? Both of these conditions can create a considerable strain on your knees, tendons, and hips. Changing your running shoes to support the correct running gait and being more mindful of your foot placement can help fix this issue.
- Upper body – If you find you are hunching over as you run, this posture can put more pressure on your knees as well as reducing your breathing capacity. Every so often, make yourself straighten up while shaking your arms and shoulders loose to reduce stiffness.
- Stride length – Overstriding can cause a considerable amount of knee pain. Best running practices recommend that your foot should land directly under you. You can achieve this by shortening your steps. While it may feel odd, shorter steps can significantly speed you up as your knees take less of an impact.
By implementing these simple changes, you should be able to significantly reduce your knee pain. Also, if you determine that your treadmill is the main source of your pain, be sure you check out the best treadmills of 2018 to find a good treadmill for your knees.