Tips on How to Avoid Knee Pain While Running on the Treadmill

One of the best ways to develop cardio is running, which puts a lot of stress on the joints. That's the reason why many people that run on the treadmill have complaints of knee pain. So, what to do in case if you have pain. Should you stop running? Is it because running on the treadmill is bad? These and many other questions pop up when one who does treadmill experiences knee pain. However, with some simple tips, you can continue running on the treadmill. This article shares some of the tips you can adopt to avoid knee pain with the treadmill and continue the effective sport of running.

Tips to Avoid Knee Pain While Running on the Treadmill

A treadmill is Way Better than an Uneven Terrain

Running is a sport that is particularly beneficial for health. It combines cardio training and muscle strengthening, strengthening the legs and the abdominals and backs, guaranteeing good posture. However, it can result in extreme pain, especially if you're running in the town or on uneven terrain. You can feel pain in your knee like a shock with each stride. Treadmill offers a much softer alternative where you run on a regular ground. Running on a treadmill can surely spare your joints.

However, even on a treadmill, you cannot run without precaution. Otherwise, you'll experience pain, especially in the ankles and knees.

A person with running shoes

Always Wear the Right Shoes

On a treadmill, too, shoes are necessary to support your foot, help you position it correctly for a good landing, and reduce shock to the ankle, but also the knee and hip. Choose shoes designed for running, and don't compromise on quality.

Take care of Your Posture When Using the Treadmill.

Running in the right posture is the most important factor to avoid knee pain. If you run in incorrect form, you can twist your feet or legs, hurting your knees. Run with your posture upright and relaxed. Some treadmill runners may overtake their centre of gravity because their posture is incorrect or not used to multiple slopes, which risks a knee injury.

Avoid Landing on Your Heels While Running on the Treadmill

Landing from the forefoot or midfoot will protect the knee more than landing on the heel. This allows you to have a more vertical tibia, more aligned with the centre of gravity, and therefore to limit the stress on the knee. Proper landing allows your body to distribute the impact appropriately. Keep your knees slightly bent the entire time. Consult a coach if you are unsure whether your form is accurate.

However, rather than giving too many indications on the installation of the foot, it is better to change the running technique: take smaller steps. Your strides definitely affect your running on the treadmill. The idea is to aim for a cadence of 180 steps per minute. The more you increase the speed, the more it decreases the speed of impact on the ground and, therefore, the risk of injury. This forces you to be more on the front of the foot.

A man running on treadmill

Run at the Right Speed

The treadmill will rotate at the same speed, whether your body is ready or not. So, it is better to start slowly and adjust the speed manually as your body warms up. Starting too fast and maintaining a high-intensity run before you've warmed up properly and settled into the correct running form can damage your knees.

While running, adjust your speed as many times as necessary to accommodate your knees and body. Your body needs a proper warm-up and cool-down period too.

Dare to Take Food Supplements and Stay Hydrated During Your Sessions on Your Treadmill

Keep your body hydrated while training. If you don't drink enough water, your whole body suffers, and your joints too. Besides this, do not hesitate to make food supplements a part of your daily intake to protect the joints. Horsetail extracts and oils containing omega 3 are a few of the many products beneficial for your bones available in specialized drugstores. However, it is always recommended to consult your doctor before adding any supplement to your diet.

Wear Knee Brace for Short Periods If You feel Discomfort 

If you still do not feel tension or pain in your knee but Discomfort while running on the treadmill, go for Orthotics (ankle brace, knee brace, etc.). They give support to the affected joint. But remember not to wear this type of protection for a long time or make it a habit as it will weaken your joints.

Advice for People with Knee Problems 

 They need to take it very slowly, even if it means walking for 1 min and running for 1 min alternately at the start. Start very easy and increase as you go, in stages.

Depending on how you feel, you can stay for 15 days or three weeks on the same level before moving on to the next one. This is entirely normal. Sometimes it's the opposite, and you need to skip certain steps. 

People with a knee problem should also work on the stride (the pace at 180, small steps). No one recommends you avoid running on the treadmill unless you have chronic knee pain or other serious issues related to bones that cause severe pain.

Choose a Good Treadmill

Finally, protecting your joints means choosing a quality treadmill that will allow you ample and fluid strides and will be easy to adjust.

Common Mistakes by Runners on Treadmills

  • They go too fast, too hard. This is a fairly classic case.
  • They change the surface without modifying their training. For example, running on a treadmill all winter and suddenly going for a run on small paths can be the cause of knee pain.
  • Change shoes without putting them on gradually.
  • When they take a break or do the same workout as usual, they resume as before when they are in less good shape. As you age, the body also has less tolerance for error. Even at 30, you can't do the same thing as at 20. When you're young, you can party, sleepless nights, and that's fine. Ten years later, you are tired if you go to bed at 2 a.m. You no longer have the same recovery capacities. It's the same for the body, but sometimes we forget it or don't want to accept it. So, don't go too hard on yourself!

A woman running on treadmill

Final Thoughts!

Now you know that running on a treadmill is not the real cause of your knee pain, but incorrect posture, running speed, and lack of other essential factors. So, take the necessary precautions and enjoy the countless benefits of running.