Experiencing mild muscular and joint pain with exercise is normal, but if your ankle ache painfully or for extended periods after you walk on a treadmill, you need to make adjustments to your workout. Investing in proper footwear, checking your gym equipment, preparing for your walk and checking your form should lessen the impact on your joints, tendons, muscles and ligaments. If you continue to feel ankle pain after your treadmill workout, consult your doctor.
Good Treadmills
Portable, lightweight and manual treadmills may cost less than standard treadmills, but they also tend to stress your body more. A smaller or lighter treadmill has less padding under the walking surface, so you jar your joints more with each step. A manual treadmill demands greater traction and effort from your lower legs, which strengthens but also stresses the ankles. A good treadmill has enough space for you to walk comfortably and freely without reducing your gait.
Wear Good Footwear
Wear walking shoes that fit well and provide firm support around your ankles. You should have room to fully flex and release your ankles, but your shoes should not slip as you walk. Avoid wearing racing shoes, which have less padding. The soles of your shoes should have inserts, gel or padding to absorb the shock of your feet repeatedly hitting the treadmill track. The soles should not have so much tread that they weigh down the shoe or make it stick to the track, but enough tread to provide firm footing.
Warming Up
Warm up for at least 10 minutes to lubricate your ankle joints for your treadmill workout. Instead of stretching stiff joints and cold muscles, get your blood flowing with light aerobic activity. March in place or step from side to side until your heart rate increases, your breathing deepens and you feel warmer. Inhale and exhale deeply to increase the amount of oxygen flowing to your muscles. After 10 minutes, do gentle stretches and joint rotations, including your ankles.
Walking Form
Practice proper posture and good form during your workout to reduce pressure on your ankles. Stand straight so you do not lean on your arms if you are gripping the handrail. Contract your stomach muscles so that each stride comes from your core muscles. Lightly pivot your hips from side to side, creating a slight swiveling motion. Take long but not elongated steps so you avoid locking your knee joints.
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