How to Use a Treadmill With Bad Knees & Hips

Life with bad knees and hips make everyday activities such as climbing stairs or lifting a small child painful and difficult. Often people with these issues are advised by doctors to exercise to strengthen the supporting muscles around the joints and to reactivate the joints. If you're overweight, you may be told that weight loss will aid in minimizing the pain and stress on the joints. In most cases, low impact cardiovascular activities will help to transform your bad knees and hips to stronger, healthier joints.

Instructions

    • 1

      Get some good sneakers. Examine the tread on the bottom of the shoe; if it is nonexistent, it is time to get new shoes. Whether you purchase shoes from a department store or a sports specialty shop, look for shoes with giving, well cushioned outsoles. This cushion will act as a shock absorber and help protect the knee and hip joints from any impacts.

    • 2

      Find the best orthotics for your body. This can be achieved by visiting a local department, drug, or sports specialty store and trying out what they have in stock or visiting your orthopedist or podiatrist for custom orthotics. The correct orthotics should alleviate some pain in your bad knee or hip by improving your stride and alignment. They should also give you more postural stability.

    • 3

      Take your time. Though it is not necessary to go slowly on the treadmill, it is imperative to slow down if you feel increased pain. Set the treadmill to gradual or low inclines to reduce the stress to your joints. Adjust the treadmill speed to a comfortable setting. You want a speed that offers a moderate challenge that will enable you to keep proper form and control.

    • 4

      Get some rest. Because the joint is weak, limit the workout sessions to 20 minutes as you start your workout plan. It is essential to give your body plenty of recovery time to avoid worsening already aching knees and hips. Working out on the treadmill every other day will help you to maintain an active lifestyle.