How to Maintain Foot Health While Using A Treadmill

Using a treadmill gives you a convenient and effective way to stay active and maintain your fitness. Whether you walk, jog, or run, you'll get a great cardiovascular workout. However, as beneficial as treadmill exercises are, they can strain your feet if you don’t use proper technique. 

People often overlook foot health, but it plays a key role in overall well-being, especially when using equipment like a treadmill. The experienced team at Washington Foot & Ankle Sports Medicine in Kirkland, Washington, can put your mind at ease by answering your questions. 

Here’s how to maintain your foot health while getting the most out of your treadmill workout.

Wear the right shoes

Proper footwear cannot be overstated. Wearing shoes designed for your specific activity, walking or running, can help prevent injuries like blisters, sprains, and stress fractures. 

Treadmill running and walking place repetitive impact on your feet, so choosing shoes with adequate support and cushioning is essential. Shoes that offer arch support are essential for people with flat feet or high arches.

Don’t forget about the fit of your shoes. If your shoes are too tight, they can lead to blisters, calluses, and even nerve pain. You risk instability if they’re too loose, resulting in slips or falls. Be sure to have your feet properly measured, and remember that shoe size can change over time, so regularly checking your shoe fit is a good idea.

Warm up and stretch before starting

Make your feet and lower legs ready before you step on the treadmill. Like other muscles, your feet and calves need proper preparation for your workout. Warm up gently to boost blood flow and lower injury risk. Walk slowly for a few minutes to prepare your body.

Stretching your calves, Achilles tendons, and the bottoms of your feet can also improve flexibility and reduce the risk of injuries like plantar fasciitis. Stretching the foot muscles will make your feet more resilient to the impact of the treadmill.

Pay attention to your walking or running form

Poor posture or improper running technique can contribute to foot pain or injury. Keep your posture upright, and avoid leaning too far forward or back. Focus on landing softly with each step to reduce the impact on your feet and joints. 

A common mistake is overstriding, where your foot lands too far ahead of your body. Unnecessary stress can be put on the feet and legs when this happens. Try to keep your steps shorter and quicker to maintain a smoother stride.

Avoid slamming your feet down on the treadmill as you walk or run. Instead, think of each step as landing softly, using the natural roll of your foot from heel to toe. The technique can help minimize unnecessary strain on the foot and reduce the risk of injuries like shin splints or stress fractures.

Take breaks and vary your routine

Running or walking on a treadmill for extended periods can cause fatigue and overuse injuries if you don’t take breaks. Listening to your body and allowing your feet to recover during your workout is essential. 

Incorporating rest days into your routine or alternating treadmill workouts with other low-impact exercises like cycling or swimming can give your feet a necessary break.

Varying your routine by changing the incline or alternating between walking and jogging can also reduce repetitive strain on the same muscles. If you're using a high incline, ensure you have appropriate footwear and maintain proper posture to avoid unnecessary pressure on your feet.

Keep your feet clean and dry

People often overlook foot hygiene, which is essential when engaging in regular treadmill workouts. Wear moisture-wicking socks to help keep your feet dry during your workout. Avoid wearing cotton socks as they absorb moisture, making your feet more prone to blisters and infections.

Strengthen your feet with exercises

Incorporating foot strengthening exercises into your routine can improve foot health and prevent injuries. Strengthening the small muscles in your feet can help improve balance, stability, and overall foot function. 

Simple exercises like toe curls, ankle circles, and resistance band stretches can target the muscles that often go unnoticed but are crucial to your foot health. Another excellent exercise for foot strength is picking up small objects with your toes, such as a towel or marbles. 

Listen to your body

Always trust what your body tells you. If your feet hurt or feel uncomfortable during your treadmill workout, stop immediately and check what's wrong. Ignoring pain can lead to more serious issues. 

If the discomfort persists, call the office or schedule an online consultation to see how we can help. Early intervention can help prevent minor issues from becoming major problems. Maintaining foot health is key to a successful treadmill workout routine.