Learn about these five key ways to help avoid injury from the use of a treadmill workstation.
Though a treadmill desk will reverse the adverse effects of sitting all day on the job, the user can actually develop various injuries, but there are ways to prevent them.
According to Andrea Avruskin, physical therapist based in Las Vegas., here are five ways to avoid injury from a treadmill desk:
1) “Don’t walk too fast too soon.” Eager beavers will get on the unit for the first time and stay on much longer than they should, believing that walking 1 mph or even .7 mph for two hours continuously is harmless, especially if they already use a treadmill for exercise or briskly walk outdoors.
I’m a certified personal trainer. What people don’t realize is that very slow walking involves biomechanics that are quite different from those of faster walking.
This means that a person who normally does faster cardio exercise on a regular treadmill is not necessarily prepared to walk extremely slowly for prolonged stints. The result can be foot injuries that cause aching and pain.
Don’t stay on for longer than 30 minutes at first. At the first hint of foot discomfort, even if you’ve been on for only 10 minutes, get off. Take your time working up to longer sessions on the treadmill workstation to avoid injury.
2) Avruskin says, “Use the treadmill desk for breaks from your sitting desk if using the treadmill desk all day long feels like too much.”
3) “Always use well-fitted sneakers that are appropriate for your foot type and are in good shape,” says Avruskin.
Wear your heels to work, but when it’s time to use the treadmill desk, wear walking shoes.
Injuries can be in the form of a blister. Another type of injury that’s avoidable is a corn.
4) Avruskin recommends a standing desk. “This is a perfect compromise between sitting and walking. Use a work surface that is as high as your elbows when standing.
Standing burns many more calories than sitting and keeps your muscles contracting while avoiding the distraction of constant movement of the legs.”
She adds that you should use an anti-fatigue mat and wear supportive shoes even though you’re only standing.
5) Avruskin also points out that a portable pedaler can be placed under a regular desk to keep the legs in motion without the injury risk that a treadmill workstation can invite, such as repetitive stress injuries to the feet or low back discomfort.
The bottom line with preventing injuries from a treadmill desk is to avoid rushing the process; don’t feel you must walk for six hours the first day you use the unit. Give yourself several weeks to get acclimated. Listen to your body.
