Although walking on treadmills may provide added benefits, such as monitoring speed and distance, they may also make walkers prone to lower extremity injuries. Treadmills with their rigid platforms, moving belts and handrails may pose a threat to normal walking gait and muscle contraction. These negative changes to gait may cause heel pain and lead to chronic injuries.
Causes
Treadmills' rigid platforms and moving belts may contribute to increased impact on the heel, altered walking mechanics and muscle tightness. When walking speed increased on treadmills so did ground reaction force and instability, according to Kei Masani and colleagues in a 2002 article in the "Journal of Applied Physiology." The increased ground reaction force and instability may increase the impact placed on the heel causing pain.
According to Song Joo Lee and colleague in a 2008 article in the "Journal of Applied Physiology," treadmill walking altered the way muscles contracted. Treadmill walking with altered muscle activation may increase the use of the calf muscles. As the calf tightens, it pulls on the Achilles' tendon, which attaches onto the heel and may cause heel pain.
Diagnosis
Chronic heel pain while walking on a treadmill may be the symptom of a more serious injury. The increased impact on the heel may cause the bursa sac to become inflamed causing bursitis. The change in walking mechanics and tight calf muscle may irritate the plantar fascia leading to plantar fasciitis. Additional heel pain may occur if a bone spur develops due to the chronic Achilles' tendon tightness or plantar fasciitis.
Solutions & Prevention
When heel pain occurs, immediately stop walking on the treadmill and do no continue until pain subsides. Cardio workouts should include treadmill walking, biking and swimming to allow recovery and avoid injury. Try to walk on a newer treadmill that may have improved shock absorption. Remember, treadmill walking should always be pain-free and be kept in moderation. If treadmill walking still causes heel pain, then instead walk outside or on an indoor track.
Treatment
To help alleviate heel pain, ice the area with an ice cup or ice bag several times a day. Over-the-counter anti-inflammatory drugs that include Tylenol may also be used to help manage pain. With chronic or worsening pain consult a podiatrist for further diagnosis and treatment. In some cases orthotics, heel cups or taping may be used to help reduce the pain and prevent further injury. Physical therapists may provide further professional assistance in managing heel pain and getting back to normal activities.
Other Considerations
It is important to keep in mind that the treadmill may not be the primary cause of the heel pain. Poor supportive shoes or orthotics may be contributing to the heel pain, which is only further aggravated with treadmill walking. Weak core and hip muscles may also influence an increased heel strike and heel pain.
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