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How to Stay Safe on a Treadmill
Table of Contents:
Treadmills are among the most popular exercise equipment today. Many people join a gym to use a treadmill for an indoor workout or buy one for their home to enjoy more privacy. Unfortunately, most are unaware of the dangers posed by treadmills when used carelessly.
Thousands are injured every year because of treadmill accidents and injuries. These problems can be avoided if treadmill users are well-informed about the possible dangers of the improper use of treadmills. Below is a list of answers to the most important questions about treadmill safety.
Treadmill accidents
Although deaths from treadmills are few and far between, injuries from using them are sadly commonplace. Treadmill accidents happen for a number of reasons, including distracted users and equipment malfunction.
In 2015, the US Consumer Product Safety Commission (CPSC) reported an estimated 24,000 injuries involving treadmills the previous year. From 2003 to 2012, there have been 30 deaths from treadmill use and the numbers have only grown since then. Case in point, the high-profile death of Silicon Valley executive Dave Goldberg in 2015, who died from blood loss after falling and hitting his head on a treadmill.
Adults are not the only ones at risk; children also meet some serious accidents with a treadmill. A 2012 study found that most of the children who collided with a treadmill were injured when their hand was caught by the moving belt while an adult was using the said equipment at home.
While a treadmill is a great way to satisfy anyone’s fitness plan, it’s important to be aware of the dangers they pose.
Common Treadmill Injuries
The treadmill is a useful tool for losing weight and training one’s body to top form, but there are some hidden dangers to using it. Whether doing a low or high intensity workout, exercisers can make a simple mistake that will lead to an accident. Some of the most common treadmill injuries involve different parts of the leg and even vital organs like the heart. Here are a few that every treadmill user should know about:
1) Heart Troubles
Physical activity is one of the most recommended methods to live a healthy lifestyle and avoid diseases. However, for certain groups of people, it might be necessary to take caution when exercising. People with pre-existing heart problems, in particular, should consult their physicians before engaging in any strenuous exercise.
This is not to say that exercising causes heart problems. In fact, a 2015 study showed that only 5% of heart attacks within the 35 to 65 age group happened while they’re doing physical activity, but the changes of survival increased when a victim was in a gym surrounded by people who could help him.
Also, most doctors err on the side of caution and require a stress test to assess the impact of exercise among people who are at-risk. Those who are worried about their heart should have this test before hopping on a treadmill.
2) Hip Pain
Runners are familiar with a number of injuries. Aside from knee pain, they have to contend with hip problems that slow them down while on a run. Exercising on a treadmill is no exception as it puts pressure on the hips and can cause some serious pain if left untreated.
Hip pain is any pain people experience around the hip area, but the pain is not always concentrated on the hips as there could be referred pain in the groin, knee, or thigh. One way to avoid this type of pain is by making sure to stretch before a workout and running on a treadmill that has enough cushioning to absorb the impact of each step.
3) Shin Splint
Shin splints is the pain that results from the overworked muscles and tissues along the shinbone. It's a very common occurrence among athletes who use their legs a lot such as dancers and runners. People afflicted with this condition usually feel a sharp pain in the shins with every step on the treadmill.
Shin splints usually occurs after an extended run but is not considered a serious injury. To avoid it, gym goers are advised to use a slightly higher incline on a treadmill instead of a flat zero incline. This decreases the stress on the shins and prevents the splints.
4) Foot Injuries
Those who use treadmills often complain of inflammation in their feet and all sorts of foot-related pain. People strain their Achilles’ heel and other tendons. According to Podiatry Today, treadmill exercise increases the chances of foot injury because of the repetition of stepping on the wheel.
One common foot injury is plantar fasciitis, which happens due to the inflammation of the tissue that connects the heel bone to the toes. It's a common condition among runners and people who wear the wrong kind of shoes. This is why a solution is to buy shoes that have good sole padding and comfortable to use. It might also be a good idea to keep a slower walking pace for a while until the pain is gone.
5) Hand injuries
This type of injury is especially common among children. According to a 2016 study, more than 12,000 children are sent to the hospital for injuries related to home exercise equipment every year. Most of the time, the injuries involve kids whose hands get stuck in the treadmill belt, resulting in burns.
As early as 2003, researchers predicted that the number of hand injuries of this kind will only increase in the future as more people buy treadmills for their homes. A piece of heavy equipment like a treadmill has a durable motor (1.5 to 3.0 hp) and a belt that moves at a rate of up to 12 mph, powerful enough to cause serious burns and even permanent bone or tissue damage. Luckily, for all of the children in the 2003 study, they made a full recovery after the incident.
6) Falls
This is one of the reasons why exercisers need to pay full attention to what they’re doing. Any sudden movement could throw a person off balance, and any form of distraction could result in a fall. There are also a few extraneous factors such as a treadmill left moving by another gym goer or a family member pulling a prank.
What's for sure is the damage that a treadmill fall could cause. Some get away with just a bruise, while others suffer a broken bone or a displaced body part. It's particularly dangerous for senior adults who are already at-risk of falling even while doing normal chores. One safety tip is to never step on a moving treadmill machine. Also, avoid wearing clothing that can potentially get caught in the belt gap.
The treadmill can be a risky machine to use as it has a motor that perpetually moves unless shut down so users are advised to be careful at all times.
7) Knee Pain
There are several possible causes of knee pain, including improper walking stride and wrong incline. Most people use a treadmill at zero incline. However, this can be damaging to the knees as doing so is similar to running slightly downhill. Before walking on a treadmill, raise the incline to a range of 1%-3%. Setting a very high incline is also not recommended as it can cause runner’s knee.
Runner’s knee refers to any kind of pain associated with the knees. One common cause is knee overuse from repeated bending of the knee during high-impact activities like lunges. Interestingly enough, treadmill exercise is deemed safe for people with arthritis as research shows that low-impact physical activity like that of a treadmill walk is better for the knee cartilage than having no exercise at all. To avoid runner’s knee and similar knee problems, fitness enthusiasts should always warm up. To support the knees on a treadmill, introduce new workout routines, particularly intense types, slowly and surely.
The treadmill can be a risky machine to use as it has a motor that perpetually moves unless shut down so users are advised to be careful at all times.
Are Treadmill Desks Dangerous?
People have most likely seen this invention before knowing what it’s called. A treadmill desk is basically a combination of a treadmill and a standing desk that allows employees to exercise while on the job. Considering that a person has to do two things at once, many fear that accident could happen.
Although freak accidents on a treadmill desk are rare, other health-related dangers require attention. While the idea behind this contraption is to combat the habit of sitting all day, the perceived benefits of walking while working may not be as great as its actual perks.
For one, office workers can only walk at a rate of less than 3 mph if they want to get anything done. A 2018 study from The Lancet showed that treadmill desks did increase daily walking time, particularly among overweight workers, but not as much as previously predicted.
Exercising on a treadmill desk is not completely devoid of health benefits. A 2015 study found that using a treadmill desk for two hours every workday helped employees sleep better and manage their blood pressure. This type of exercise may not be as intense or as beneficial as outdoor running or incline walking, but researchers seem to agree that walking on a treadmill desk every day is better than sitting still at work.
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