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I have a treadmill at home. I started walking (5-6 km / h) and bought cushioning insoles because of a slight pain in the heels. Gradually, I began to introduce short runs (12-15 km / h). After a few days, I noticed that my heels and ankles were hurting again. I have reduced the treadmill drastically but see no improvement. Joint pain manifests itself especially when descending stairs. The pain itself is not great, but it is aggravated by the fear that I will not bear my own body. What have I exaggerated in? How do I get rid of it? Roman

Despite its popularity, running compared to other types of endurance sports has a serious disadvantage. It is associated with a strong load on the hip, knee and ankle joints, as well as the lumbar spine. When cycling, the maximum loads in the hip joints are about 70 kg, while the loads during light running are already five times higher, and with increasing pace and difficulties, they can increase up to ten times. Pain in the feet and / or joints while running may have various causes and may be caused by: a) the use of incorrectly selected footwear, which should have a shock absorbing system b) incorrect running technique (while running, the first contact with the ground is the heel, followed by the and finally the fingers) c) too much weight (or overweight) of the exercising person in relation to the structure and strength of the skeleton and joints d) too intense pace (the pressure on the foot increases with the pace on average 3-4 times) e) the structure of the joints and bone and the associated natural "wear and tear" over time. It is difficult to know which of these causes you pain. One thing is for sure, it is a defensive reaction and a signal from the body that something is wrong with it, I suggest you return to walking on the treadmill at a slow, medium-fast and fast pace. In order to increase the intensity, you can adjust the inclination of the treadmill, and in case of recurring symptoms, go to a specialist doctor to find the cause.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Joanna Barcikowska

Graduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of programsReebok BalancePilates, Reebok Spine. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.

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