Walking or running on a treadmill is an effective form of exercise you can perform regardless of weather conditions. Although generally safe, treadmill use can cause foot pain and injuries. It's important to determine the cause of the pain, as well as ways to prevent further foot problems, so they won't derail the overall health benefits of your workout.
Significance
Treadmill use encourages repetitive foot motion that can lead to biomechanical injuries and exacerbate pre-existing conditions, as reported by Nicholas Sol, DPM, in the December 2003 issue of Podiatry Today. A normal human cadence ranges from 90 to 120 steps per walking-minute or 5,400 to 7,200 steps an hour, which can increase substantially while walking on a treadmill. Using an incline or interval training can further contribute to the risk of pain and injury.
Causes
Plantar fasciitis, an irritation and swelling of the tissue on the bottom of the foot, is one of the most common reasons behind foot pain on treadmills. That's followed closely by Morton's neuroma, a thickening of tissues around the nerves leading to your toes. Another potential contributing factor to treadmill-related foot pain is Achilles tendonitis, an inflammation of the large tendon that connects your calf muscles to the heel of your foot.
Prevention/Solution
One of the most helpful ways to prevent foot pain on the treadmill is to lose weight by cutting back on the amount of calories you take in. It's also important to carefully stretch and warm up your legs and feet prior to walking or running on a treadmill. With plantar fasciitis, ice and massage for the bottom of the foot after exercise may be helpful, and you may need to temporarily switch to swimming or bicycling. Cross-training may benefit cases of Achilles tendonitis, as can using the proper shoes while exercising, with adequate cushion for your heel and a firm arch support. Morton's neuroma may require you to take a break from exercising for a few weeks.
Considerations
Make sure the treadmill you use has a properly-cushioned surface that won't cause too much of a jarring impact on your feet and legs. Look for a treadmill with a power rating of 1.5 to 3.0, with a higher rating generally indicating a smoother motion. The area of the treadmill's running surface should also be long enough and wide enough to accommodate your walking or running stride to prevent falling, tripping or a shortened and unnatural gait.
