Common Treadmill Injuries and How to Avoid Them?

Treadmill Injuries and How to Avoid Them

Running on a treadmill is excellent. It’s a simple way to get in shape, lose weight, and burn calories. So, there are a lot of health benefits of running on an amazing treadmill. But, it can also be dangerous if you don’t know what you’re doing.

Treadmill running is different from running outside, so it’s essential to know how to run on a treadmill correctly. If you’re not careful, you can have a treadmill injury.

This article will guide you through the most common treadmill injuries and what you can do to avoid them. You’ll also find out what steps you should take to keep yourself healthy when working out on a treadmill. After that, you will be able to make yourself safe from facing any damage to your body while exercising on a treadmill.

Common Treadmill Injuries

Here, we will talk about some of the most common treadmill injuries that occur while using a treadmill.

Plantar Fasciitis

This is the common injury to the foot that is seen in treadmill users. It is a painful condition that causes inflammation of the tissue on the bottom of the foot.

An individual with plantar fasciitis will feel pain on the bottom of the heel; pain may increase after exercise, pain is worse in the morning, and a swollen heel.

Runner’s Knee

Runner’s knee is also known as Patellofemoral pain syndrome. This is a condition that affects the knee joint. In runners, this condition is most commonly caused by overuse. It affects 30% of female and 25% of male runners.

When you exercise, the muscles and tendons of your knee get tight. This tightness causes them to become inflamed.


Bursitis is a condition that is characterized by inflammation of the fluid-filled sacs that protect the tendons, bones, and joints in the body. The pain from bursitis is caused by a buildup of fluid that can’t drain out of the joint.

People who run on the treadmill for a long time are more likely to get bursitis. It can be a very painful condition that causes swelling, tenderness, and aching in the affected area like the hips, knees, and ankles.

How to avoid treadmill injuries?

To avoid treadmill injuries, there are the following precautions that you should keep in mind.

Wear the right shoes for your feet

The first thing that you should consider is a suitable pair of shoes for running on a treadmill. Running shoes are designed to provide stability, cushion, and shock absorption. It’s also important to choose a pair of shoes that support your feet i.e. not too tight and not too loose. Your shoes should have good arch support and a good heel counter.

Use the right amount of resistance

If you’re using a treadmill for the first time, you may not be familiar with the level of resistance that you need to use. The level of resistance should be in accordance with your body weight. If you weigh more than 150 pounds, you should use a higher level of resistance than the recommended level.

Maintain proper posture

To avoid injuries while using a treadmill, you should maintain proper posture. Your posture should be erect. It’s essential to stand up straight and avoid slouching when utilizing a treadmill because it causes pain around your spinal region.

Also, you should avoid leaning forward, backward, and twisting your body to avoid falling. To prevent this, you can hold the treadmill’s handles so you will be able to have smooth running.

Use the right speed

The speed of a treadmill is another important factor that you need to consider when you’re working out. When running on a treadmill, you should use a comfortable speed for yourself. This is because the speed you use will determine how much you will be able to move your body and how much energy you will use.

Keep the machine in good condition

A treadmill that is not maintained well will not last for a long time. To maintain a treadmill, you should regularly clean the belt and check the motor. Also, make sure that you use a proper belt tensioner.

How to keep yourself healthy while using a treadmill?

Undeniably, it would help if you kept yourself healthy while using a treadmill. That is why we will share some tips that will help you stay fit and active when running on the treadmill.

Stay hydrated

It would help keep yourself hydrated because your body needs water to work correctly. If you are not drinking enough water, your body will start to work inefficiently. This can cause you to feel tired, have a dry mouth, and may cause you to feel dizzy.

So, you should drink at least 8 cups of water a day to stay healthy to keep yourself healthy while using a treadmill.

Take a warm-up stretching.

A proper warm-up will help you prevent injuries and improve your overall performance. To warm up correctly, you should stretch your muscles, move your joints, and stretch your hamstrings to prepare your legs for running. The recommended time for a good warm-up is at least 10 minutes.

Stretch after running.

Indeed, it is also important to stretch your muscles and joints after you’re done with your workout. It will help you avoid injuries and will also help you stay flexible.

Final Thoughts

Running on a treadmill is an excellent way to burn calories, improve your cardiovascular health, and help you to stay fit. But, it also has side effects if not used properly as it can cause some severe injuries.

As you can see, we have discussed all the tips and things to do before, during, and after running on the treadmill. So, you can consider them compulsory stuff to do if you’re a daily user of the treadmill.

We hope that the information shared with you will help you run on the treadmill safely. If you have any questions, please ask us through the comment section. We will be more than happy to answer them for you.

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