Weather and lifestyle conditions are not always conducive to running outdoors. In these times, treadmills offer a controlled running environment that is always available. Running on a treadmill is much different than running on solid ground, and it is these differences which can lead to injury if not properly addressed.
Stride Variation
The high-impact nature of treadmill running is exacerbated by any variation to a natural running stride. If you feel like you are going to fall off the treadmill there is a tendency to run with a much longer stride. This can create a braking effect if your foot gets too far in front of your knee. The jarring impact over time can create chronic knee pain. If you run too close to the front of the belt, you will shorten your stride. Since your foot will never get under your knee, there will not be proper support and can become painful.
Improper Shoes
The best shock absorber you have is your shoes. Once the ability to absorb that shock is gone you are at greater risk for knee injuries. Typical running shoes last 400 to 500 miles. Different shoes are best conditioned for different training regimen, so it is beneficial to research which type of running shoe best fits your training needs. Pay attention to the width of your shoes If they are too wide, your foot will be unstable, which could lead to acute knee injury if the joint is unstable.
Warm Up/Cool Down
It is important to not skip this portion your workout. Being in a hurry can lead to skipping your warm up in favor of starting the training portion of your workout. Fatigue leads some to skip the cooling down process and end the workout abruptly. Doing either of these can lead to stiffness and pain in the joints.
Prevention/Solution
The easiest way to stay injury free on a treadmill is to progress your training slowly. The more comfortable you feel on the treadmill the less likely your stride will be affected by the new feeling. Also, a slow progression will prevent your knees from being subjected to repeated impacts before they have grown accustomed to the workload. In addition, focus on proper running technique. Slowly building up in speed and distance will allow you to get accustomed to treadmill running. The more closely you can mimic your typical stride when on the treadmill the less likely you are to over or under stride.
Misconceptions
It is important to note that while it is true that running on a treadmill can cause a knee injury, it is also a popular opinion that running on a treadmill is easier on the knees because of the often soft, cushioned surface of the belt as opposed to asphalt. In general, the injuries associated with running on a treadmill are caused by a lack of ability to maintain proper running technique while on the treadmill. If this issue is negated, there likely would be no ill effects.
Member Comments