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Call me The Hamster (Treadmill question)

JoKalsbeek

Expert
Messages
6,724
Location
The Netherlands
Type of diabetes
I reversed my Type 2
Treatment type
Diet only
Hi folks,

I've botched it with my left leg. Walked too much over the course of a few days, strained muscles, so now it's sore, taped in by my physical therapist and I have to start over by walking tiny little amounts... We had two lovely days over in Belgium's Pairi Daiza zoo, in which I walked a total of 30 kilometers. That went alright, just tender like you'd expect, but I walked to and from a blood draw at the hospital a week later, and that seems to have been the 6,5 kilometer length straw that broke this camel's back. In the evening I couldn't stand on that leg, basically. And now I'm limping, with really cool beige and black sports tape. (I think my therapist was going for a puma kind of colour scheme, as he knows I love those cats, and saw them in Belgium. ).

Talked to my PT and he said I really, really, really do need to train, and not go from walking something like 3 to 5k once or twice a week, to 15k a few days in a row. Which is exactly what I do when we go on hols. He did suggest just booking more days in a holiday to spread out our activities more, but then I'd just fill those up too. Put me in London, and I'll not declare myself done with the city for well over a month, if ever really, so yeah... Adding a day or two to 6 days that are full up already, isn't going to help. I kept thinking I'd figure something out before our (hopeful) jaunt over there in September, but ah.... There's a family outing in June, with a zoo and an amusement park in the pipeline, and all my in-laws are hard core distance walkers; Three of them have marched the Four Days of Nijmegen, with distances of 30 for the ladies to 50k for the men, per day. I need to start training, if I want to keep up.

And yes, the town I live in is beautiful, but I'll have to walk on my own, which is stressful and is not something I can keep up for an hour or two per day, just because it'd exhaust me mentally and emotionally. There are gyms, but those are not conduicive to my health, (The trainer at one ruined my hip 20 years ago, the pain never went away. No pain, no gain, my rear end! I don't like to be publicly humiliated, which was his "motivational" tactic. But as it turns out, I like being damaged goods ever since, less!). Even if I could get there without too much stress, just being there is... Hard. For someone with social anxiety. So, I'm stuck with looking at at-home-use treadmills.

And there are so many treadmills! And a lot of conflicting reviews on both the mills and the sellers... I need one that is relatively small because our flat is tiny and rather filled with stuff already. I don't need to run or walk at inclines, just walk steady distances: I don't ask much, I hope. I'm currently 93,5 kilo's or thereabouts, so it would need to be able to hold me. (I'm trying to lose weight, but it's hard with menopause and whatnot). And I need it to not break the bank, because if it does, London's off the table anyway. And the whole point would be pretty moot. Trouble being I don't know whether any brands or types you would mention are available in the Netherlands, but thought I'd give it a go. And yes, I do a lot of talking for a simple "Anyone know a good but cheap and compact treadmill brand?" question, because I want to avoid being told "Just go outside, spring has sprung!", or "Join a gym!", because believe me, if I could without my mind basically imploding, I would have started doing either of those, ages ago.

Thanks for listening, once again.
Jo

PS: Edited to add: I know, it's not exactly a diabetes question.... But I do need to get my blood glucose under a little more control, and it would help with weight loss too... And walking is the only thing my body'll allow me to do. Until last Tuesday, anyway!
 
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I know you can get walker pads that pack away flat. I know a lady that got one and she swears by them. She is not a runner but 79 years young! They seem pretty good. I have a beast of a treadmill but have to take it easy as I pulled the ligaments in calf and it gives me hell if I don't tape up like an adidas advert! I also get the gym thing, hate them with a passion and prefer for work out in the garage without the fear of being seen, apart from the postman occasionally!
 
Not a runner either, (6km per hour at best, usually at 5,5 though) so that sounds fairly good and doable! I'd love to have my therapists's LifeFitness: already know how it works, which makes it less intimidating. But that'd take up an entire bedroom. So I believe you when you say you have a beast... Those things can turn out rather massive! (And I just looked up the cost... We spent decidedly less on our car, so a big one isn't an option whatever way we turn it, haha!)

I'll check out those walking pads... See what's available that way. Thank you! (And good luck with the ligaments!)
Jo
 
I know someone elderly who walks all round the supermarket, up and down every aisle, to add to her 'steps' count. Would that work for you? It's level and always something to pause and look at.
 
Outlier said:
I know someone elderly who walks all round the supermarket, up and down every aisle, to add to her 'steps' count. Would that work for you? It's level and always something to pause and look at.
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Too many people, I'm afraid. (Super markets are my own private hell, which is why I get everything delivered if at all possible, haha). And the nearest supermarket is farther than the therapist wants me to walk right now anyway. He doesn't want me going over one kilometer until my ankle starts feeling better. (Which is just about impossible, that's a distance of nothing at all...) I don't have a driver's license, I can't ride a bike due to a dodgy hip, and trouble keeping my mind on traffic while in traffic, so yeah... I have to have something in walking distance. So I think Kornelis and I will have to talk about where we're going to put one of those walking pads... Now that's going to be an adventure all by itself! But I do feel like I have something of a plan, now... I hope so, anyway.
 
I no where your coming from. I have a dodgy back making some sports equipment impossible. I am a golden oldy but still go to the gym early morning when it's very quiet and just do my own thing without trainers. I use the treadmill and old person reclining bike. I am also able to attend a keepfit maintenance class outwith my gym.
I can no longer ride a normal bike as I can't balance with my back. I now have an electric tricycle (jorvic) which gives me some freedom.
Hope you find a remedy to assist your walking as I also love to boggle.
Hope your leg heals soon. X
 
Oooh @JoKalsbeek . You have to be able to walk before you can run. I know through bitter experience. I haven’t graduated to running yet, but left the wheelchair behind several years ago. I like to walk. Especially in the countryside , coast, anywhere away from traffic and crowds. I would not try to walk, let alone run with an injury, though. It is annoying and frustrating when pain makes me less mobile, but sometimes have to accept there will be days when I can’t manage to walk far at all. I know you wouldn’t go to a swimming pool for rehab, which is what I do. An alternative I have for recovery is to exercise with resistance bands. This was recommended by physiotherapy when I fractured several bones including ankle last summer. I recovered from that enough to be walking again without pain within four weeks. Then increased distances gradually.

Resistance bands are inexpensive, and take up less space than a treadmill. Here is an example.

Bestfor Resistance Bands Set of 5, for Both Men and Women, 5 Resistance Levels for Exercises, Training, Fitness, Strength, Workouts, Rehabilitation, Use Anywhere Home, Gym, On the Move,Carry Bag : Amazon.co.uk: Sports & Outdoors

Bestfor Resistance Bands Set of 5, for Both Men and Women, 5 Resistance Levels for Exercises, Training, Fitness, Strength, Workouts, Rehabilitation, Use Anywhere Home, Gym, On the Move,Carry Bag : Amazon.co.uk: Sports & Outdoors
www.amazon.co.uk

I would check with physiotherapist regarding your personal injury but there are plenty of online resources explaining the exercise routines for various muscles and joints.

As for the treadmill idea. I expect you could possibly find one, cheap, secondhand. I think there is a reason people sell them. They are too big, and often tend to get used to just hang clothes on. .
 
You mentioned living in a flat. That makes me think of stairs. If you bad hip allows, perhaps you could walk up and down the stairs outside your front door.
 
Four weeks with bands... It does sound like an eternity, but also sounds sensible... I'm very impatient, can you tell? I asked my therapist whether it'd be okay if I walked 10k or so this weekend if I put enough painkillers in, and he just gave me a look... Didn't have to say anything, but yeah. I got his quietly made point. I cancelled some plans we had, some of which luckily can be rescheduled without charge later this year, but ooh, I was looking forward to meeting baby foxes in the dunes this month. Ah well. (Not to mention helping my parents-in-laws move house over Easter...!). I'm seeing my therapist again next week, so we'll discuss it then, but yeah, he's mentioned a treadmill before... I use his before every session, but that's once every few weeks (Normally it's just keeping me going, now there's something specific to fix we've upped the frequency of our sessions again), and doesn't do all that much. i need to train more, it seems. Yeah, okay, but slowly. I'll try.

I used to have a step machine, but it didn't quite gel with my hip... It ended up with a lot of clothes hung over it, so yeah... Second hand is certainly an idea.
 
JoKalsbeek said:
Four weeks with bands... It does sound like an eternity, but also sounds sensible... I'm very impatient, can you tell?
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I also get very impatient, but pain is there for a purpose. It reminds me that I need to slow down, or risk taking longer to recovery.

I do hope you can reach your goals, Jo.
 
Maybe something like this?
I hope Google and I have correctly understood the characteristics in Dutch.

Expondo shop

Top service ✓ Hoge betrouwbaarheid ✓ Gratis verzending ✓| Nu loopbanden voordelig bij expondo kopen!
www.expondo.nl
 
That's actually one that does tick a whole lot of boxes for me... Thank you!
 
Hey @JoKalsbeek . I feel your pain. When I was running competitively I found it difficult to remain at peak fitness, as soon as I reached peak, something would give, a calf strain, a knee would swell, sciatica would start up blah blah. I have flat feet which puts a strain on my leg ligaments and muscles. Successful athletes can stay at peak fitness levels for longer without an injury, but injuries are inevitable, no one is exempt. Someone with a compromised physical structure, for me flat feet, cannot maintain fitness long enough to reach peak performance.
You are probably thinking I'm not an athlete I just want to walk a distance without my body giving out. I would answer that by saying the basics are the same. Start slow and build up.

You can lesson the frequency of injury. Think of it like building a foundation for a house. If you have a weak foundation, no matter the quality of the build, your house will always be compromised. So the importance in training is a solid foundation in which to build your fitness. It's not so much about the distance, but the time you spend exercising. If I run 5 k in say 18 minutes and another runner does it in 36 minutes, that runner is working twice as hard as I am. The harder you work, the more likely you are to injure yourself.

So time on your feet is more important, in my opinion, than distance. Building your fitness foundation is key to remaining injury free. Walking is a relatively has a low injury risk, but even walking, you need to start off slowly and build up, especially if you have known weaknesses such as hips, spines, knees etc. That way your muscles strengthen over time. Tiny blood vessels in your muscles increase, supplying oxygen and glucose. Glucose is converted to edenosine triphosphate or ATP. Your muscle mass increases, they can go further without straining. Your muscles support your joints, if your muscles are strong they will help support your joints. Short walks building up to longer walks. Slow walking building up to faster walking. Flat walks building up to hills. Remember it's the length of time on your feet too. The surface you are walking on is an important factor, concrete side walks are harder on the body than tarmac on the roads. Trails are better, but stones, holes and tree roots can turn an ankle.

Treadmills. I have a treadmill. Mine is big and cumbersome and a bit sophisticated, so I don't use all its features. . Mine folds up, but it's still big. I haven't heard of those mats, so I have no opinion on them. Treadmill walking / jogging, interestingly, causes your muscles to fire in a different way than walking on the road. So although they are good, certainly better than not having one, it's important to know they are slightly different. Also, having your treadmill on a slight incline mimics actual walking on the flat. A flat treadmill setting is in fact like walking on a very slight decline.

Running in the pool can keep your fitness up when injured, but you will not gain fitness.

As an aside, I hate crowds, I can go from zero to overwhelm at the mere thought of a crowd. I have a physiological response in crowds, apart from feeling like bolting, I cannot stop yawning. I know this is because I have issues with environmental overload on all my senses. So I do get how you feel. I kiss the spectrum, but I always tell people I can read a face. My partner cannot, which makes social interaction a total mystery. It's a given that we understand social cues, but it's not always the case, some people struggle which causes immense anxiety. Okay I'm going off track, but I do understand where you are at Jo. I hope it helps.
 
Melgar said:
Okay I'm going off track, but I do understand where you are at Jo. I hope it helps.
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You have no idea how much help this was. I read it yesterday, just before Kornelis came home, so while I didn't have a chance to reply, I had enough time to let it sink in and go over it with him. He's worried I'll do the same thing I did when I could still cycle: I just kept going on the stationary bike until I fell off, literally. We lived in a different apartment then and it was next to the bed, so usually I'd just topple onto that. Not that it helped with my weight or anything, because I didn't know about the PCOS/insulin resistance and my thyroid at that time! Maybe wearing a rubber corset to sweat more wasn't exactly wise either... Could barely breathe in that thing, and I never did drink enough. Now though, I have clear, fairly achievable goals, none of which include "punishing" myself for being obese or weak in my own mind. (It's silly how I judged myself so harshly, while it never would occur to me to look at someone else with the same issues that way. Weird.) I know how long and how far I need to be able to walk to get the most out of things that bring me joy, I also know what my body sort of can handle. If I don't suddenly push it too far in the interim! And walking is something my blood sugars approve of as well. I'll not be running any marathons, I won't be pushing myself until everything goes black, it's just.... Training. Sensibly. For a change. Mainly because my therapist helped set goals, and your information (like the decline/incline thing!) will help me make informed choices. And I no longer quite feel like a massive failure for having the body and genes that I have been dealt, like I did until about a year ago, so that should keep me... From doing something stupid on there, like running in a rubber corset while dehydrated and unable to breathe, haha.

We'll likely manage to make space for something over the Easter weekend, if not this weekend, so I have a little time yet to decide what sort of thing I'm going to buy... Considering my left leg drags a little, I do think something with bars would be better than without, as I can't quite walk a straight line. It's all a lot to think about, but better to do it before spending the money, than afterwards.

I am always reluctant to ask anything, but I'm glad I did. I got some invaluable support, ideas and information on this thread. You guys are absolutely amazing.

Hugs,
Jo
 
@JoKalsbeek - in my area there are always lots of treadmills on Facebook Marketplace. Often it's because people buy them, then just don't use them.

Going from Marketplace, you can usually be clear on the make/model to do some research, then pay much less than brand new. It's also comforting to know there is a market for used kit, should you find it just doesn't work out for you.

I don't know what the definition of a walking pad is, but looking at listings for those on Marketplace, it just looks like a treadmill without handles or rails. I'd imagine those could be useful if you balance is in any way compromised, as can happen with an injury (and other reasons of course).

If you have an injury, it may be complete rest is the key, for at least some time, and perhaps use that time to properly plan what you want/need, how you will use it, and to build a personal programme that your physio might be able to sense check with you. There seems no point doing more damage when you're trying to improve.
 
I'm a little reluctant on the second hand thing, as I'd have to go to someone's home to pick it up, (eek, people!) but I don't have to decide just yet. There's loads on offer though, so yeah... People like the idea of a treadmill, but no-one actually gets on it, it seems. For the time being I have to let my injured paw heal anyway, and there's no room to put that thing at the moment, so yes, I do have time to recover. (And need it... Even if I am very, very impatient.) I did do some walking today, -to a chocolatier and travel agent, so nothing extreme as we parked nearby- but as the physio suggested, there was rest at regular intervals, and I didn't do my usual stressed-out speed walk. Will put my leg up for the rest of the day though. Still a bit miffed I had to cancel the fox photography workshop at the end of April (a very long walk in the dunes near Amsterdam), but felt positive enough to book London in September. Did the stupid thing, and did as my therapist suggested, and took more days than we originally planned... Which means we will stay in London longer and I'll be able to spread out the walking. We just won't be able to afford to eat that week, haha!

I'll try and take it easy for a few weeks at least, do my walks carefully and mindfully.... Next week I have a long trek to my fysio and pedicurist (about 4k total), but there are benches and coffee places on the way, so I can take as long as I like to get there and back. Crutches are an option, I have those laying around. And if things get bad, I can always call in the cavalry, as both my parents-in-law are recently retired, and can come to the rescue with their car. But hopefully, it won't come to that!

So, yes... Off to rest. <3
Thanks for your reply!
Jo
 
@JoKalsbeek, This is just a rather left field suggestion: I’m hoping to get back to longer walking and restarting running once I’m a bit more recovered from recent surgery. I personally hate treadmills and stationary bikes, but find using my rowing machine really motivating for my overall fitness and mobility. Have you ever used one? Possibly worth discussing with your therapist if this would be OK while your leg is rehabbing.
 
I don't think that'll work with my left shoulder (which is an ongoing project too), but who knows... I'll bring it up, thanks!
Jo
 
I think with your goal being walking as much as you want, exercising exactly that makes the most sense.
JoKalsbeek said:
I'm a little reluctant on the second hand thing, as I'd have to go to someone's home to pick it up, (eek, people!)
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Yeah. And you'll need a car to transport the thing, which will be driven by Kornelis or one of your parents in law anyway, so you can simply stay in the car and avoid people while they do the exchange of money/treadmill.

I strongly second looking second hand. If it turns out it isn't to your liking it's much better to have thrown away 60 euros than at least 300.
I agree with you on the one @Zhnyaka linked looking good though. (And I absolutely love the concept of someone in Russia helping someone out on a UK website by searching in Dutch webshops!)

I had a look on Marktplaats for you, there's lots on offer under 100 euros, and like @AndBreathe said, you can look up make and model before reacting. Those things usually get resold after having been used 6 times in early januari, they're as good as new and people want to get rid of them because seeing it every day confronts them with failed new year's resolutions every day.
 
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