Many people prefer treadmills to outdoor running. You can run in private, in any weather, and it can be easier to monitor speed and calorie output. The risk of injury is very low, but there are a number of foot problems that are associated with running on a treadmill in particular. The right equipment and technique can reduce the risk of these problems.
Treadmill Running vs. Outdoor Running
People tend to run differently on treadmills as opposed to outdoors. They lean forward a lot less, which can mean moving up and down a lot more. This can increase the force of impact on the feet, increasing the risk of injury. A treadmill workout may not offer the variety in surfaces, slopes and speeds that road or track running does, and this can cause you to fall into a monotonous gait. This repetitive motion can cause foot problems.
Achilles Tendonitis
Achilles tendonitis is one of the most common foot problems for treadmill runners. The Achilles tendon is the thick tendon from your heel to your calf muscle. Initially, pain is felt around the tendon after treadmill running or walking. Eventually severe swelling occurs and motion becomes limited. Achilles tendonitis occurs from overuse or using unsuitable walking shoes.
Plantar Fasciitis
Plantar fasciitis is the inflammation of the connective tissue running along the sole of the foot. The most common location to feel the pain is on the underside of the heel, and it tends to be more painful first thing in the morning. It is usually caused by running shoes that do not support the foot properly, especially in runners who overpronate. Weight bearing exercise then makes it worse.
Prevention
Treadmill foot problems can be avoided by buying running shoes from specialized running stores. Usually, a trained fitter will watch how you walk or run on a treadmill in store to see how your foot falls: if it rolls inward, rolls outward or stays straight. They can then recommend the correct shoes to support your feet and reduce damaging motion. Your shoes should be replaced every 300 to 500 miles. Wear moisture-wicking socks to minimize the risk of blistering, and to stop your feet from moving around too much inside your shoes.
Warning
If you are new to treadmill running, build up your speed and distance gradually to reduce the risk of injury, and do not ignore any foot pain that you experience. If you think you may be injured, visit a podiatrist for a diagnosis. Do not attempt to self-diagnose or self-treat.
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