Walking and running on a treadmill offers a convenient way to exercise, log miles, and burn calories, especially when it’s difficult to get outside during inclement weather. But a treadmill can also put you at risk for foot and ankle injuries if you don’t take precautions.
The steps you take on a treadmill’s moving belt put stress on your feet and ankles, and even small mistakes can cause serious pain. At Central Kansas Podiatry Associates, we see many patients sidelined by injuries after using a treadmill. Most of these injuries are preventable with proper preparation and technique. Here, our experienced podiatrist, Dr. Benjamin Weaver, discusses what you need to know if you’re going to work out on a treadmill.
Avoiding Injuries on a Treadmill
Using a treadmill is meant to aid you in accomplishing your health and fitness goals, whether you want to lose weight or improve your overall cardio conditioning. However, treadmill usage can also increase your risk of developing plantar fasciitis, Achilles tendinitis, stress fractures, and ankle sprains. Here are some practices you can incorporate into your fitness planning to help reduce treadmill-related injuries.
Maintain Good Form When You Walk or Run
When you walk or run on a treadmill, it’s important to use the proper form. If you work out in poor form, you increase your risk of injury. If you’re a typical person without health issues or mobility limitations, proper running form includes the following:
- Keep your body upright and your spine straight.
- Keep your head up and look straight ahead.
- Point your toes forward.
- Use your core muscles, and keep your hips forward.
- Keep your arms bent at the elbows, using a relaxed swing from front to back.
When you position your body this way, you can promote better balance and help reduce the risk of running injuries.
Stretch Before Using a Treadmill
People who exercise know that they’re supposed to stretch before a run; however, it’s an easy thing to forget or let slide. Dynamic stretching can be helpful and involves light, repetitive movements that mimic or prepare your body for the upcoming workout, optimally stretching the targeted muscles and improving blood flow to the area that will do the most work. These can include side lunges or lateral leg swings to help loosen your leg muscles while increasing blood flow to your lower body.
Wear the Right Shoes
Treadmill belts might not feel as hard as pavement, but they still demand shoes designed for the repetitive impact of running. Wearing the wrong footwear is one of the quickest routes to treadmill-related foot problems.
You should never run in sandals, flip-flops, Crocs, boots, or while you’re barefooted. If you wear the wrong shoes, the repetitive impact on your feet can lead to blisters, stress fractures, plantar fasciitis, ankle sprains, tendinitis, and ligament damage. The best running shoes will have solid shock absorption to help alleviate the pounding of each step and the kind of ankle support that can help prevent rolling an ankle and a potential sprain or break. Proper footwear works to keep your running gait aligned, so you maintain proper form and help alleviate any pain or soreness in your knees, hips, back, and neck.
Warm-Ups and Cool-Downs
Warm-ups and cool-downs are very important for preventing treadmill injuries. Warm-ups allow your body to prepare for the upcoming stress of exercising by increasing blood flow and raising your body’s temperature. In addition to dynamic stretching, consider walking five to 10 minutes before running on a treadmill. These two activities can warm up your body by improving blood flow, increasing oxygen efficiency in your muscles, sharpening your mental focus, and even assisting in your overall exercise performance.
Cool-downs work the opposite of warm-ups. Instead of warming up your body, cool-downs help to bring your heart rate, blood pressure, and breathing back to their normal levels. In addition to a slow walk for five minutes, some good cool-down movements following a treadmill run include sprinter lunges and hip circles.
Potential Warning Signs of a Treadmill Injury
If you use your treadmill with care and walk/run with the right form and right shoes, injuries can still happen. Addressing foot pain early is crucial to prevent a short-term ache from becoming a long-term problem. Don’t ignore the following symptoms:
- Ongoing pain. Discomfort that continues after you've stopped running or lasts for more than a few days should be evaluated.
- Sharp or shooting sensations. Intense, sudden pains in your feet or ankles need prompt attention.
- Bruising or swelling. Visible changes to your foot structure often indicate an acute injury.
- Tingling or numbness. Loss of sensation or strange nerve feelings should be checked out by a medical professional.
- Pain that affects the way you walk. Limping or compensating to avoid discomfort could cause additional problems and should be checked out.
Contact Central Kansas Podiatry Associates
If you’re suffering from a treadmill injury or have concerns about your foot or ankle health, make an appointment with Dr. Weaver. His podiatric team has advanced technologies and therapies to diagnose and treat workout and overuse injuries, including plantar fasciitis, Achilles tendinitis, stress fractures, and sprains. Read our testimonials to learn how we’ve helped other patients with their treadmill injuries.