Why do the soles of your feet hurt when you run on a treadmill?

When running on a treadmill, you can get foot pain due to choosing the wrong shoes or adjusting the running level to an inappropriate level.

Treadmills are suitable equipment for people who do not want to go out to exercise. However, improper use can also affect health.

Choose the wrong shoes

Choosing the right shoe size is important for runners to limit injuries and support the arches. Tight shoes restrict air circulation, causing friction between the foot and the shoe. They put pressure on the nerves in the toes, leading to a burning, tingling sensation.

Choose sneakers with a wide, rounded toe and supportive cushioning. Avoid wearing them too tight as they can impede blood circulation or irritate the nerves in the instep.

Exercising on a treadmill can improve your fitness. Photo: Freepik

Treadmill incline

When walking or running on an incline, your feet are forced to adjust to the terrain. This can change the way your body distributes its weight across the soles of your feet, irritating and straining your ligaments, tendons, and other tissues.

Too much incline can also overload the back muscles, leading to shin splints or shin splints. To reduce symptoms, you can reduce the incline to a more stable level. New users can start at a normal pace, then increase the incline to 0.5% after 1-2 minutes.

Once you have been practicing for a while, you can start walking on the machine for 3-4 minutes at a speed of 1.5 km/h, with an incline of about 1-2%, then increase to 2.5 km/h with an incline of no more than 4-5%.

Overweight, obesity

People who are overweight or obese when walking or running on a treadmill are prone to foot pain because the feet bear the entire weight of the body. Running can impact the feet with a force equivalent to 3-4 times the body weight. Therefore, you should choose lower impact activities such as cycling or swimming.

Injury

According to the US Consumer Product Safety Commission, treadmills, if used improperly, can cause injuries to the feet, knees, hips, and tendonitis.

Maintaining a normal running posture helps prevent injury. Avoid over-extending your legs, which can lead to knee or hip pain. Avoid changing music or looking at your phone while running, as it can be difficult to control the speed of the device.

Huyen My (According to Livestrong )

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