Dr. Jeff Eidsvig, D.C., ART, TPI-CGFI

The Truth About Treadmills and Injury...

Everyday thousands if not millions of people run on treadmills to get a good cardio workout. Sadly, more than 75% of people that use them run with a zero incline, and put themselves up for serious musculoskeletal injury. When we run on treadmills, we are actually airborne in midstride and neither foot makes contact with the belt. The backward motion of the treadmill grabs the heel and more quickly than road running draws the foot forefoot onto the belt. This accelerated motion actually mimics running slightly downhill. This motion makes our bodies use more shin muscle strength, thus causing very common shin splint injuries I see in my practice. While running on treadmills the hip flexors are commonly affected. This is do the treadmill pulling on the hip flexors at the predetermined speed and through a "stretch reflex", the hip flexors are activated. This causes inhibition or reduces the hip extensors or glutes from working properly. Now a muscle imbalance has formed and forces the pelvis forward due to the tightness of the hip flexors, causing an  increase in the arch of your lower back putting you at risk for lower back pain. So, to avoid this repetitive overuse trauma, I recommend to all my athletes/patients in my practice to increase the incline a few degrees. Next time you are at your local gym use treadmills with awareness, and find a speed and incline where you feel as though you are slightly pushing the belt backward instead of the belt pulling you backward. This may be enough to stay healthy and injury-free for years to come.