The jury is still out on treadmill workouts. Some people praise its convenience thanks to adjustable settings, but others say running on its surface is bad for your feet. And, the truth is, both sides have valid points. You see, treadmills can contribute to problems like plantar fasciitis or stress fractures—if not used correctly. On the other hand, they can also be a safe and effective fitness tool when used with proper footwear and technique. So, is the treadmill bad for your feet, or can you make it your best fitness friend? Here’s what you need to know.
Is the Treadmill Bad for Your Feet? ![people running on treadmills]()
Many runners love the treadmill for its convenience and controlled environment. Whether you’re a seasoned runner or just beginning your fitness journey, you know that running on the treadmill will provide you with a consistent, climate-controlled workout. Indoor runs also allow you to customize your workouts to your exact specifications, adjusting speed, incline and duration to meet your personal fitness goals.
Furthermore, treadmills are perfect for interval training, allowing you to switch between high intensity and low intensity workouts. While some might argue that running outdoors provides a more dynamic and challenging workout, the treadmill’s predictability can provide a key advantage. It eliminates variables such as terrain, weather and traffic, ensuring a safer and more focused workout. However, treadmill use can take a toll on your feet.
Now, the treadmill’s cushioned surface can reduce the impact of running. But improper or overuse can lead to foot strain or injury. Understanding and mitigating these risks is essential to preventing the treadmill from being bad for your feet. So here’s what you need to do.
Outdoor vs Treadmill Running: Which is Better for Your Feet
There are significant differences in the mechanics impacting your feet when you run outdoors vs on a treadmill. On a treadmill, your foot strike is more consistent due to the unchanging, flat surface. This consistency can reduce certain injury risks, but also limit the development of muscles and tendons that stabilize your feet and ankles.
On the other hand, outdoor running introduces a variety of terrains. You’re constantly adjusting your foot strike to navigate uneven slopes, paths and obstacles. This variety strengthens your feet and ankles, making them more robust and versatile. However, that same unpredictability can increase your risk for sprains and other injuries.
Your running technique also differs between outdoor and treadmill workouts. Outdoor running demands more forward propulsion, engaging your muscles differently than treadmill running. (There, the belt does more of the work for you.) Over time, this difference could lead to muscle imbalance. Also, when considering treadmill workouts, it’s important to be aware of the risk of overuse injuries to your feet. Due to the repetitive nature of these workouts, the constant pounding of your feet on the treadmill can result in stress fractures, shin splints and more. By engaging in the same motion, over and over again, you put continuous pressure on the same muscles and joints.
What exacerbates the issue is that treadmills, unlike outdoor surfaces, don’t provide natural variation in foot strike. This decreases flexibility and adaptability in foot movements, which can increase the risk of running injuries over time. Furthermore, the repetitive stress can cause microtears in the ligaments and tendons of your feet.
Are Treadmills Bad for Your Feet? Correct Usage Matters
Incorrect treadmill usage can also lead to injury. Running at too high a speed or incline without proper preparation can lead to over-exertion or strain on your feet. And wearing inappropriate footwear can further increase the risk of foot injuries.
Also, when running on the treadmill, you have to pay attention to your body when you start to get tired. When you’re running outdoors, you naturally slow down when you experience fatigue. But when you’re on a treadmill, it won’t slow down unless you actively adjust the speed. And that’s a problem, because forcing yourself to run at faster speeds when you’re getting tired can result in injuries.
However, while there are risks to your feet when you run indoors, by moderating your treadmill use, varying your workouts, and wearing proper footgear, you can reduce your risk of injury. Still, you should be aware of injuries associated with treadmill use, and come into our Houston podiatry practice at the first sign of trouble.
Foot Injuries Associated with Treadmill Use
Treadmill use is associated with injuries such as plantar fasciitis, Achilles tendonitis and runner’s knee. Plantar fasciitis and runner’s knee are typically associated with overuse, while Achilles tendonitis is a big problem for runners who increase their workout intensity or duration too quickly.
Still, running in a controlled environment means you can avoid the blazing Houston heat when you train. In turn, you can reduce your risk for problems such as blisters or Athlete’s foot. Moreover, you’re able to control the pace at which you run or walk. This is especially important if you’re recovering from a foot injury or dealing with a chronic foot condition. You can gradually increase your pace as your feet gain strength, without the risk of over-exertion. Plus it offers you a versatile platform that can cater to your varying training needs, allowing you to fine tune your workouts for peak foot health.
Consider this: you can also mimic the treadmill’s incline and speed settings to mimic various terrains and paces. So, you can still simulate uphill climbs, brisk walks, and/or high intensity sprints—all in one session! It’s a practical way to diversity your workouts, challenge different muscle groups and avoid the monotony of a single exercise pattern. Plus, by varying your workouts, you lessen the risk of overuse injury. And you promote balanced muscle development, leaving you with a stronger foot structure.
Now, turning back to our first question: are treadmills bad for your feet? Clearly, you can see that the equipment itself can’t be blamed for foot injuries. It’s how you use this indoor running equipment that will determine the health of your foot afterward. So, to keep your feet happy and your runs productive (or for help recovering from an existing injury) contact the office and request an appointment with Dr. Andrew Schneider.
