Reduce the occurrence and intensity of treadmill-induced ankle pain with common-sense training principles, footwear with quality arch support and correct lower extremity mechanics. Common ankle pain and injuries from treadmill usage are caused by overtraining, too much uphill running, poor warm up, lack of post-workout cool down, muscle inflexibility, foot overpronation, lack of arch support and muscle weakness. Eliminate these pain sources so you can use the treadmill to increase your health, fitness and functionality.
Causes
Overtraining is a common reason for most non-traumatic running injuries. Too much uphill treadmill walking creates pain and injuries in the ankles due to repeated overflexing of the ankle. Lack of warm up causes pain because cold muscles lack blood flow and flexibility, making them more susceptible to injury. Without a proper cool down the muscles tighten too quickly. Muscle inflexibility and weakness lead to ankle conditions. A tight Achilles tendon increases the tension on the heel bone, while muscle weakness in the longitudinal arch of the foot leads to overpronation. Pronation is the normal amount of inward roll of the foot when contacting the ground. Hyperpronation, or overpronation, is too much inward roll creating poor foot mechanics leading to painful lower extremity injuries.
Correct Treadmill Usage
On the treadmill, wear proper fitting shoes with quality arch support and jog in your normal gait and stride. The National Council on Strength & Fitness states, "Improper footwear and repeated pounding on hard surfaces are common agitators of shin splints." A proper warm up increases muscle pliability. Warm up thoroughly by walking on a level treadmill at a slow pace for five to 10 minutes, then performing dynamic range of motion exercises and static stretches. Spend a few minutes after your workout cooling down. Walk or run at a much slower pace for a time equal to 10 to 15 percent of your treadmill run, then execute slow static stretches for the entire lower extremity, hips and low back.
Training Principles
Apply sound training principles to reduce the risk of ankle pain. Begin at an appropriate level and pace for yourself. Increase jogging volume and intensity in gradual increments. Inclined treadmill use should be worked into your walking routine with extreme care in small steps. "Listening" to you body and how you feel before, during and after exercising is a key component to common sense training and injury prevention.
Treatment
Pay attention to your body to avoid the worsening of painful conditions. If your ankle doesn't feel quite right, lessen the volume and intensity of your current training session or take a day or two off from training. Don't ignore the symptoms. Pain is a signal that an underlying problem exists. Self treatment should begin immediately with ice, compression and elevation. If pain persists and/or worsens seek professional medical attention.
Expert Insight
In the book he co-authored, "Faster, Bigger, Stronger," five-time Olympic gold medalist Eric Heiden states, "Treadmills are a good tool for running or walking indoors. They are lower impact than running outdoors and offer good stride control. Your pace can be controlled on a treadmill." Preparation, common sense and proper usage of your treadmill will decrease the possibility of treadmill-associated ankle pain.
References
- "Faster, Better, Stronger"; Eric Heiden, Massimo Testa, DeAnne Musolf; 2008
- "Complete Guide to Sports Injuries"; H. Winter Griffith; 2004
- National Council on Strength & Fitness: Shin Splints & Stress Fractures
- National Marathon: How To Detect and Treat Running Injuries
- "Fitness & Health"; Brian J. Sharkey, Steven E. Gaskill; 2007
