We’re in the middle of winter, and for a large part of the country, that means it’s easier to go for a run indoors on a treadmill than out in the elements. While treadmills can be a wonderful way to stay active all times of the year, they also pose some unique injury risks because of their design. In today’s blog, we share some tips for staying safe on a treadmill if you want to begin or build on an indoor running routine.
Staying Safe On A Treadmill
Treadmill safety doesn’t happen by accident. Here’s what we recommend if you want to perform regular running routines on a treadmill.
1. Unplugged and Unkeyed – If you live in a home with children, it’s a wise move to keep your treadmill unplugged, or at a minimum, remove the start key and store it in a safe place so that the treadmill can’t be started by someone who shouldn’t be using the machine.
2. Start Slow – Even if you just plan on walking on the treadmill for a bit, start with a very low speed and gradually increase it as you are sure you can handle the current speed. We know that it may sound a little overprotective, but we’ve had to help numerous patients overcome injuries that developed because they cranked the device up to their exercise speed too quickly and weren’t quite ready for that speed out of gates. Start slow, safely enter the space and then gradually increase your speed as you get acclimated to the current speed.
3. Start From The Side – Speaking of entering the space, many experts recommend that you do not stand on the treadmill when powering it up. Start by straddling the belt with your feet on the side rails. Once the device has slowly started, step onto the moving belt and continue walking.
4. Look Forward – If you’re looking down at your phone or a tablet that is positioned a little too low, it’s going to change your gait. Looking down pulls your head and shoulders forward, altering your gait and leaving you more likely to miss a step, trip or simply overstress certain areas of your body because of poor form. Keep your head above your shoulders and your eyes looking forward.
5. Don’t Hang On The Hand Rails – You can use the handrails when starting or slowing down, but don’t hold onto the handrails for a large portion of your run. Similar to the above point, hanging onto the handrails can change your posture and stride mechanics, increasing your risk for an injury. The handrails should be used if you need support for a moment or two, but not for the majority of your run.
6. Stay At Safe Speeds – It’s probably not a good idea to try to set a new personal record for speed on a treadmill. Treadmill injuries are more likely to occur at higher speeds, and one misstep or miscalculation of speed can send you flying off the equipment. Gradually increase your speed if you’re looking for a harder challenge, but always keep it maintainable.
Keep these tips in mind, and there’s a good chance you can avoid falls and stress-related injuries while you’re on the treadmill. If you need help overcoming a foot or ankle injury that developed because of a treadmill run, reach out to Dr. Silverman and his team today!