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cheapbag214s
Joined: 27 Jun 2013
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Location: England
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Ask the Personal Trainer,[link widoczny dla zalogowanych]
Q: When I walk fast on a treadmill,[link widoczny dla zalogowanych], the front of my ankles hurt. What's causing this,[link widoczny dla zalogowanych], and how can I prevent it? It doesn't happen so often when I walk outdoors.
A: If you're walking with an added incline component (percent grade) along with these fast speeds, then you may be overtaxing the dorsiflexor muscles - muscles on the front of the shin that insert onto the front of the ankle. If you're doing too much speed and grade,[link widoczny dla zalogowanych], you may want to reduce them a bit to get below your pain threshold,[link widoczny dla zalogowanych], then add a bit more time. From there,[link widoczny dla zalogowanych], gradually increase your speed and incline so that your body adapts slowly. In addition,[link widoczny dla zalogowanych], you may find it beneficial to stretch your calf muscles since they resist the dorsiflexion movement.
Your pain could also result from overuse within a certain movement pattern. That is,[link widoczny dla zalogowanych], the surface of the treadmill never changes. So your muscles get worked over and over through exactly the same movement patterns with little,[link widoczny dla zalogowanych], if any,[link widoczny dla zalogowanych], variation.
You mentioned that this pain occurs less frequently when you walk outdoors. This would make sense given that each step is a bit different than the last. The varied terrain forces your brain to recruit those muscles a tiny bit differently each time. For example,[link widoczny dla zalogowanych], if you're out walking in the woods,[link widoczny dla zalogowanych], you may have to walk up and down slopes or on slanted ground,[link widoczny dla zalogowanych], so this automatically prevents you from repeating the same movement pattern each time. The variation keeps your muscles from getting "stale" and prevents repetitive overuse.
What about your walking shoes? Is your current pair worn out or lacking proper arch support for your feet,[link widoczny dla zalogowanych]? I suggest visiting a specialty running-shoe store with trained staff that can address your concerns and help you find a proper-fitting pair,[link widoczny dla zalogowanych].
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| Fri 12:53, 30 Aug 2013 |
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