Treadmills provide an efficient and easy way to burn calories. Although The Competitive Runner website points out that treadmills reduce the risk of injury because of their cushier surface, anytime you participate in a repetitive exercise certain injuries may occur. Foot injuries range from manageable, easily treatable afflictions to serious problems that might require surgery. Smart running practices, outside and on the treadmill, can help prevent these foot injuries from occurring.
Types
Podiatrists, in a 2003 article in "Podiatry Today," name plantar fasciitis--a painful inflammatory process in the connective tissue of the heel--as one of the most common injuries they see from treadmill running. Morton's neuroma, an abnormal growth that usually occurs between the third and fourth toe, also sometimes results from the pressure and friction of regular treadmill workouts. Achilles tendonitis, where the back of the ankle throbs with each step, may be induced from lots of incline work on a treadmill. Less serious, but just as debilitating, are blisters--which most often appear on the toes and the sole of the foot.
Causes
Plantar issues are often due to people who aggressively up their miles, rather than following a gradual training plan that allows their body to adjust to the increase over several weeks. The treadmill may distort your stride in ways that exacerbate injury. Rick Morris, author of "Treadmill Training for Runners," points out that the treadmill offers an unnaturally smooth surface that does not provide variety to the feet or legs. The consistency of the treadmill makes the stride less natural and may encourage foot problems. Improper shoes--which provide too little support or improper fit--and cotton socks induce blisters.
Prevention
Careful attention to your running mechanics can help discourage foot injuries. Rick Morris advises treadmill runners to consciously pick their feet up while running to avoid a bouncy or stumbling gait. A short stride also helps your running efficiency and foot health--whether you run indoors or outdoors. Alternate between hill climbs and flatter roads to deter Achilles tendonitis from occurring. Visit a running store and make sure the shoes you choose fit your particular gait issues--correcting for overpronation or supination. Finally, wear socks that offer wicking fabrics like wool or synthetic blends to reduce blistering.
Treatment
If you are unlucky enough to suffer from a foot injury, seek medical advice. Podiatrists use a variety of treatments, including electric stimulation and orthotics to treat plantar, Achilles and neuroma problems. Patients may be asked to back off speed and incline work, or to rest from the treadmill completely. In some cases, steroids or even surgery (usually for the neuromas) is required.
Strategy
Although the treadmill is an effective way to manage your weight and train when outdoor conditions are unfavorable, varying your routine will benefit your feet. Cross-train, perhaps on an elliptical trainer, cycle or in the pool, a couple of times per week to give your feet a break. Using muscles other than those for running will help give you a more well-rounded fitness profile as well.
