6 replies to this topic

[pdcagal]

Hi,

I'm hoping someone can answer this question. When walking on a treadmill...is it better on your joints when you have an incline (I usually walk with a incline of 2.5 or 3%) or is is better with 0 incline? The reason I'm asking is because I have really bad arthritis in my knees. I keep getting different answers from everyone I'm asking...so I'm hoping all of you fitness buffs out there can help!

Thanks so much.

[Nieve02]

Speaking from personal experience, and without any major knee issues, I can say that I found walking on a flat service as opposed to incline or decline was less stressful on my knees.

But 0% does not necessarily mean you are walking on a flat service. I used to work at GoodLife Fitness in Canada (not as a personal trainer, just on the front desk checking people in; the equivalent would be 24Hr Fitness in the United States I am assuming) but I do know when the treadmills came in they can be adjusted somewhat, in our gym .5% was actually flat and 0% was actually a slight decline. There is also another gym in the area that 1% was flat and .5% and 0% were declines.

If you go to a gym maybe ask one of the trainers, or speak with the maintenance staff who set up the equipment when it arrives, or adjust the incline yourself until you reach a level that pain free (or least amount of pain) walk.

Good luck

[Blessed4Life2]

Personally, I find walking on a flat surface better on my knees...and I do have knee issues as well. Whenever I tried to set my treadmill on an incline I soon regretted it. ha

[pdcagal]

Hi,

I guess I must be weird! lol...As soon as I increase the incline on the treadmill I can feel relief in my legs and esp. my knees. That is a great idea about asking a trainer at the gym. Will do that, thanks.

I see people all the time using the treadmill with an incline but I'm kinda shy to ask them why... Always wonder why some people use it and some don't?? Oh well, there has to be a reason.

Thanks ladies!

[Blessed4Life2]

I think on an incline you get your heart rate up higher.....thus burning more calories, like walking up a hill.....resistance walking of sorts.

[Blessed4Life2]

pdcagal, on 24 August 2011 - 05:00 PM, said:

Hi,

I guess I must be weird! lol...As soon as I increase the incline on the treadmill I can feel relief in my legs and esp. my knees.

Hey, your not weird.....whatever works for you!

[Nieve02]

Using an incline is a great way to target your glutes - create a perky bottom

It also helps you simulate outdoor walking/running by providing some resistance/hills, targets different muscles, helps increase your heart rate and can help burn more calories (assuming you don't drop your speed really low or hang onto the machine). And you can use it keep boredom at bay - every 30s or 60s play around with the speed/incline and your workout will be done before you know it.

Two things I do on the treadmill that I use to target my legs, first, walking lunges. I drop the speed down super low, so that I don't have to hang on, but am not at risk of falling off, give it a slight incline and I try to go for 2-3 minutes. Then I increase the incline a little more (if you feel pressure in your lower back, drop the incline), then I usually speed it up a little bit (not much - trust me, it's harder then it sounds) and I walk backwards for 5-10 minutes. Do this after a 20-30 minute cardio routine and my legs are like jelly lol