Common Treadmill Injuries And How to Avoid Them

Running indoors on a treadmill is a fantastic workout option, especially when the weather is bad or something else precludes you from running outdoors. It may come as a surprise, but treadmill running can actually result in more pain and injury prevalence than outdoor running, largely due to the confinements of the treadmill belt and repetitive nature of the movement. 

Here, we’ll look at some common treadmill injuries and pain points, and discuss prevention tactics with board-certified doctor of physical therapy and orthopedic specialist, Dr. Mike Masi of Masi Fitness.

Treadmill Injuries at a Glance

What Are the Most Common Treadmill Injuries?

There are all sorts of injuries, aches, and pains you may experience from using a treadmill. Here are some of the most common injuries, as well as tips on how to avoid them. Keep in mind, nothing in this article can replace seeing a healthcare provide in-person if you’ve injured yourself, so we recommend seeing a doctor if you get hurt using a treadmill.

Sprains and Strains

Common injuries: Ankle sprains, mid-foot sprains, hamstring strains, calf strains, groin strains

Sprains and strains aren’t typically something you see coming–instead, they happen when your foot slips and you roll your ankle, or strain a muscle trying to run at high speeds before you’re warmed up. Most often, these are the sudden, sharp movements that quickly cause an injury, rather than gradual overuse injuries.

However, it’s also possible to develop tendonitis over time, which tends to build up a bit more slowly and can take a while to heal. Regardless, if you’ve hurt yourself using your treadmill, you may need to take some time off to rest your injury, according to Dr. Masi.

“These types of injuries will require intervention, including rest, compression, elevation, and other tactics to reduce swelling,” he says. “If it’s tendinitis, prescribed acutely, but there is almost always an active component to rehabilitating a tendon, such as controlled and progressive loading.”

Regarding prevention, Dr. Masi suggests taking stock of your shoes and ensuring they provide adequate shock absorption and don’t cause overpronation or supination of your foot. And, of course, a workout recovery plan that supports your training load. 

RELATED: Is It Safe To Run Barefoot on a Treadmill?

Overuse Injuries

Common injuries: Knee pain, hip pain, shin splints

Unlike strains, which you’ll immediately almost immediately, overuse injuries tend to build up over time. In fact, it may even feel like normal soreness, so if you’re the type of person who enjoys pushing through a challenge, you might be making things worse. It’s important to listen to your body if you start notice aches and pains that are gradually getting worse.

“There are many possible causes of joint pain when running,” says Dr. Masi. “The corrective course of action depends entirely on the cause.” 

Whether it’s your hips, knees, ankles, or feet that are bothering you, it’s worth taking some extra rest if the pain doesn’t seem to be improving.

“Patellofemoral pain syndrome is so common in runners that it’s referred to as ‘runner’s knee,’” Dr. Masi says. “This, too, can usually be avoided by maintaining a prophylactic rest schedule and not overdoing your mileage.” 

Finally, since many of these injuries are caused by repetitive force, Dr. Masi recommends mixing up your workouts. If you only train on a treadmill, you’re exposing your body to the same stress, over and over, so he recommends cross-training in other activities, like strength training and cycling, to give your body a break from running.

RELATED: Is Running on a Treadmill Bad for You?

Stress Fractures

Common injuries: Shin, foot, or ankle stress fractures

Similar to tendonitis, stress fractures are typically a form of overuse injury. If you increase your activity faster than your body can recover, you may develop tiny cracks in your bones that lead to constant pain and tenderness.

If you notice a pain in your shins, feet, or in particular, your ankles, and it won’t go away, you may want to consider cutting back on the running until it goes away.

“Stress fractures in the feet, like most running injuries, also result from repetitive overuse, and can be avoided by wearing proper footwear, reducing high-impact activities, and maintaining proper biomechanics,” says Dr. Masi. “Treatment, unfortunately, requires avoiding impact activities.”

Plantar Fasciitis

Common injuries: Feet, heels

Plantar fasciitis is a specific type of injury that irritates the plantar fascia, a thick tissue that runs across the bottom of your feet, connecting your heels to your toes. It often feels like a sharp, stabbing pain near the heel, and tends to feel worse when you first wake up, or after you’ve been sitting for a while.

Proper footwear is essential to minimize the risk of developing plantar fasciitis, especially if you have flat feet.

“Plantar fasciitis occurs when the plantar fascia, a thick ligament along the bottom of your foot, becomes inflamed or tears. It’s one of the most common foot injuries among runners,” Dr. Masi says. “Prevention tactics include wearing footwear that’s proper for your biomechanics and avoiding sudden, large increases in workload.” 

General Tips For Preventing Treadmill Injuries

In addition to the above strategies for minimizing pain while running on a treadmill, there are a lot of general precautions you can take in order to stay safe and injury-free. 

RELATED: Ultimate Guide to Treadmill Safety

Check out the video below to learn more about preventing injuries on a treadmill, or keep reading for more safety tips.

Start With the Treadmill Off

Never step onto a moving treadmill. Always stand on the treadmill with the running belt stationary, and then turn it on. This is an easy way to prevent serious injuries. 

In the same vein, don’t step off of a moving belt, either. Allow the treadmill to come to a complete stop before getting off of it.

Warm Up Thoroughly 

It’s well-researched that a proper warmup can help prepare the body for exercise, thus reducing injury risk. For example, a 2018 study¹ reports that warming up “increases muscle temperature and blood flow, which contributes to improved exercise performance and reduced risk of injuries to muscles and tendons” and that dynamic range of motion exercises may enhance exercise performance. 

Be Mindful of Intensity Changes

Increase and decrease both the speed and incline settings gradually. Doing so allows you to gradually adjust your stride pattern to accommodate the new settings.

This is especially important if you’re new to running, as the excitement of having a new activity can easily lead to you doing too much, too soon. If you’re not sure where to start, we’ve got a complete guide on how to start running you can check out.

Cool Down Properly

The relationship between cool-downs and injury prevention isn’t as clear² as that of warm-ups, but some research does show that an intentional cool-down period post-workout can reduce muscle soreness³, which may improve next-day performance and technique.

Maintain Good Running Form

Proper biomechanics, AKA form, are key to injury prevention. Good running technique can be the difference between a solid session and one that puts you out with a nagging hip injury.  

This is especially important during treadmill runs, as research⁴ has shown that mechanical properties in treadmills can affect running performance as compared to running outside on track or turf. Other research⁵ has found that running kinematics differ from treadmills to outdoor surfaces, particularly regarding foot strike⁶. 

Proper running form is of the utmost importance when walking, jogging, or sprinting on a treadmill, and maintaining good technique is the best way to stay injury-free⁷ both on the pavement and on the tread belt. 

Wear Proper Running Shoes

Don’t wear sandals, flip flops, boots, or anything you wouldn’t normally run in while on a treadmill. Wear running shoes and make sure they’re laced well to prevent a slip, trip, or fall. 

It’s also important to make sure you wear the right kind of shoes for your feet. Some have high arches, some have flat feet, some tend to overpronate and need additional support–there are all sorts of different footwear requirements.

Doing a gait analysis with a professional can be a helpful tool to find the right shoes, but many of us also know if we have flat feet, wide feet, or other footwear needs. To help you find the right shoes, here are a few guides to help you find the best pair of running shoes for your needs.

• Best Running Shoes
• Best Running Shoes for Beginners
• Best Running Shoes For High Arches

Don’t Overdo It (Respect Your Body)

Many times, running injuries occur from overuse. In fact, up to 79.3% of running injuries may be attributed to overuse, according to a systematic review in the journal Sports Medicine⁸, and higher weekly running distances are associated with a greater risk of injury, according to a 2015 study⁹. 

Use the Safety Button or Clip

According to the U.S. Consumer Product Safety Commission (CPSC), treadmills are the most dangerous type of home exercise equipment, with an estimated 24,400 cases resulting in emergency room visits in 2014¹⁰. However, many treadmill-related injuries are preventable with one simple step: Wear the safety key found on most of the best treadmills. 

This small but mighty device turns the treadmill off should you trip or fall, minimizing the potential for injury aside from the fall itself. To illustrate, should you fall while not wearing the safety key, the treadmill belt will continue moving and can cause abrasions, scrapes, and friction burns. 

Related: Treadmill Safety for Children

Keep Up With Treadmill Maintenance 

Fitness equipment requires ongoing maintenance to remain safe to use. If you have a home treadmill, make sure to read the owner’s manual and keep up with regular maintenance to prevent treadmill accidents.

It’s not the most fun part of owning a treadmill, but proper care helps ensure a safe training experience, and it can extend the life of your treadmill, too, saving you money in the long run.

Treadmill Injuries: Final Thoughts 

The most common treadmill injuries are preventable by respecting your body and respecting the machine. What we mean by that is: Practice good running form and avoid overtraining, as well as heed safety warnings on treadmills and keep up with maintenance on equipment.

Treadmill Injuries: FAQs

References