A treadmill is an excellent option for a cardiovascular workout. However, many people experience ankle pain during and after a treadmill workout because they exercise too much too soon or have sustained an injury. Some individuals may experience tendinitis, which is caused by overwork of the tendons in the ankle. Other potential ankle problems from exercising on a treadmill are sprains and fractures.
Fractures
Most running-related injuries are due to the repetitive impact. An increase in the intensity of your workout may cause stress and strain to the bone, tissues and muscles around the ankle. The worst possibility is a stress fracture, caused by carrying extra weight, overexercising or high-impact workouts. Stress fractures take a long time to heal and require extra caution to ensure the fractures do not occur again.
Tendon Problems
A tight Achilles tendon increases the tension on the heel bone, while muscle weakness in the arch of the foot leads to overpronation. Too much uphill treadmill walking creates pain and injuries in the ankles due to repeated overflexing. By not warming up, the muscle lacks flexibility and blood flow, and not cooling down properly causes the muscles to tighten too quickly.
Prevention
A warmup is the first thing you need to do to avoid injury. This gets your blood and oxygen flowing, which is vital to prepare your muscles for the work ahead. After your workout, stretch your ankle to keep the muscles and tendons flexible. Wear properly fitting shoes that give you proper support as needed. Ensure you take time out for yourself with a rest week every fourth week. Cut your mileage back significantly during this time because your body needs a chance to recover.
Caution
Overtraining is the most common reason for exercise-related injuries. If you have preexisting tendonitis, a treadmill can aggravate it. Deficiencies in the bone structure and tendons may lead to pain and inflammation. The pain will cause you to overcompensate, or adjust your posture and pace, which can make the problem worse. Signs of a problem will include increased pain during the workout, a locking sensation in the ankle, recurring sprains or instability, swelling and localized bone tenderness. If the problem persists, cease the workout and get medical advice before you continue.
Member Comments