We don’t associate treadmill with injuries in general.
Outdoor running primarily causes them because you have to overcome all types of terrains wherein you can lose balance and fall, especially if the track is wet.
Unfortunate incidents also happen when you are trying to cross the road or navigate inappropriately around a moving vehicle.
You don’t have to face any of the dangers mentioned above while working out on a treadmill.
Still, you can experience shin splints. Your feet withstand a lot of pounding, which can cause knee pain, especially if you are overweight.
Yes, a treadmill can cause injuries if you are not careful enough. But how?
Here we will discuss How do people get injured on treadmills and how to prevent it.
What Injuries Can You Get From a Treadmill?
Unfortunately, treadmills can actually be quite dangerous and have been known to cause a variety of injuries, from broken bones to concussions.
So what are some of the most common injuries that people suffer on treadmills?
Here are a few:
Running on an Incline For Prolonged Duration
The hips are much more prone to strain and damage when incline running or walking on a treadmill, which can cause pain and injury.
You may also get a hip problem from adopting a different stride pattern on a treadmill, as well as overextending your legs too far.
You can adjust the gradient and workout as per the training program.
However, you need to be careful while walking or running on the slope because this feature can be dangerous for your legs.
Yes, it’s easy to understand. Do you find a running track that’s steep all the way?
So, you should not follow the same on a treadmill.
An inclined treadmill works on your calf muscles and Achilles.
You put pressure on both these body parts when you pound on a gradient tread belt.
So, you can enjoy the benefits only if you don’t practice this activity for too long.
In addition, it’s better to adjust the slope in between your walking, jogging or running sessions.
You should adjust the slope Plus, warm up your body before engaging the incline function.
Shin Splints and Similar Injuries
Prolonged running or walking without any breaks can cause shin splints. Individuals who walk endless kilometres for charity generally experience this.
So, the culprit of a shin splint is long distance. Yes, we agree that most of the treadmills are available with a cushioned surface. But, shin splints and other knee or joint pain or injury is still possible.
Running long distance puts pressure on the tibia, which is the front bone in your lower leg.
This bone can also get stress fractures if you walk or run on the treadmill for long distances. The chances are low as compared to running outside, but the problem still lurks.
If you have injuries due to outside running and think using a treadmill might not be as stressful, you are wrong. You might make the damages even worse.
Don’t be surprised. Falling off treadmill injuries are common, and there are three deaths every year due to such accidents.
When you are running in a park, you don’t have to concentrate too much. It’s one of the primary benefits of outdoor workouts. However, you cannot expect the same on a treadmill because its belt moves without your intervention.
It will help if you stay “awake” while running on a treadmill. It’s easy to see around if you are running outside the house.
However, if you lose focus on a treadmill, the consequences can be less than pleasing. It might happen if you are watching videos while working out.
You might hear a loud noise; you turn towards the noise as a reflex and bang! You can fall off.
There are thousands of treadmill injuries per year, and some of them also need the emergency room.
The primary reason for these incidents is the moving belt of a treadmill, which will not stop even if you fall off.
So, you can imagine what can happen. The speed of the moving belt can cause scratches and abrasions on your body.
Tips to Prevent Common Treadmill Injuries
- Cold muscles are less flexible and do not have the proper blood flow. So, warm up your body before stepping on the treadmill.
- End your running session with a slow jog or walk and allow the body muscles to cool down.
- Maintain proper posture while working out on a treadmill. Do not lean backwards or forward.
- Avoid holding the front bar or looking at your feet.
- Vary the running speed and incline as per the training program.
- Wear proper running shoes and replace them after running for 500 to 800 kilometres.
- Understand your body. If you are experiencing continuous pain after running on a treadmill, we suggest that you consult a doctor.
Millions of fitness enthusiasts own a treadmill in the UK. Still, the number of treadmill injuries per year is minimal. If you don’t want your name on the emergency list, then there are few points to remember.
Concentration: Treadmill gives you a narrow path to walk or run. Plus, its track is moving, but the sides are stationary. So, it will help if you focus on your position. You have to run in the middle of a treadmill. Not in its sides, back or front.
Emergency stop key: Almost all the treadmill comes with an emergency key. This key has a clip attached to the treadmill and a string that you need to connect with your clothes. If you lose balance with this stop key, then the treadmill will stop instantly. So, you will be safe from further injuries that might occur due to the moving belt.
Location of the treadmill: If you own a treadmill, then place it in an open area. Do not place it near the walls. If you are working out in a gym, then find a treadmill that does not have any borders on its sides or rear.
Start easy: Have you bought a new treadmill? If yes, then read its user’s manual and get used to all the controls. Also, start with a slow speed so that you can understand your abilities. Follow the same if you are a beginner.
Do not work out alone: Anyone can be helpful if you face difficulty while working out. You can also assist them if you are an expert. Running alone at home is excellent, but there will be no one to raise the alarm if you get injured. However, all of us can’t work out with friends. So, being careful is the best way to avoid common treadmill injuries.
Is running on a treadmill better for your knees?
A high-quality treadmill comes with a cushioned running surface, which absorbs all the shocks from your knees and ankles. So, you will not feel any pain in your knees. Yes, running for a prolonged duration with high speed and incline might exert more pressure on your knees, which could cause discomfort in your joints.
Why does it hurt to run on a treadmill?
One of the most common reasons for treadmill related pain is muscle growth. When you work out on the running machine beyond average resistance, then your muscle tissue develops tears. These tears are the primary reason for your pain. However, it will automatically minimize if you are working out regularly.
Why does my back hurt from walking on the treadmill?
Back pain after walking on a treadmill generally comes because of your wrong posture. If you are walking with your body leaned or hunched, your back muscles go under extra pressure. So, the overwork results in pain.
Apart from that, lousy posture interrupts your respiration system. Hence, you cannot break properly to supply the required amount of oxygen to your muscles.
Where can I get a replacement key for my treadmill?
Contact the treadmill manufacturer to get the replacement key. You can also purchase such a component from Amazon.