The treadmill often replaces a track or an outdoor road when the weather is too hot, rainy or cold. It allows you to continue running, jogging or walking when the outside conditions are not ideal.
But whether you do these activities outside or on a treadmill, your intensity and your physical level can contribute to pain or pain, especially in your legs. Here are the most common causes of leg pain on the treadmill.
1. Muscle pain
One of the most common causes of the leg treadmill pain is like a side effect of the natural muscle growth process: delayed start -up muscle pain (DOMS). If you are new to exercise or push yourself to a new level of effort, you will be more likely to develop DOM.
Indeed, when you run or walk on a treadmill and apply more than your typical quantity of resistance to your muscles, you can develop microscopic tears in muscle tissue, according to Cedars Sinai. These tears activate the natural process of muscle construction while cells rush to damaged areas to cure and strengthen muscle fibers.
For example, the increase in treadmill tilt can put more stress on your calves, hamstrings, quads and glutes, increasing your risk of pain. An additional inclination can also overcome your Dorsiflexor muscles, the front muscles of the tibia, leading to sore tibias or to Tibia splints. To help prevent this:
- Stretch your calf muscles.
- Take more time to warm up.
- Lower speed and inclination.
But tears that can cause pain and pain will generally calm the healed fabric once. The amount of pain or pain in this process depends on the intensification of your work on the treadmill, as well as your overall fitness level.
2. Muscle cramps
Muscle cramps can also cause pain in the legs and the waterproofing of the calves while operating on the treadmill. The cramps often result from prolonged training sessions, dehydration, fatigue or excess stress, according to the Cleveland Clinic.
3. Overwind
Because the surface of a belt on a treadmill never changes, training on rolling carpets are easily lends itself to injuries to overcule.
Repetitive movements can lead to the wear and tear of the peroneal tendon. This causes ankle pain while operating on the treadmill, especially if you have tall arches. The pain is often on the outside edge of your ankle and aggravates with activity, according to orthogate.
4. Muscle stump or tear
A rare cause of leg pain on a treadmill is a muscle injury. Rolling carpet injuries can vary in gravity, with a slight traction of the calf muscles, quads (upper thigh pain) or hamstrings with strains or muscle tears. A light strain can only bother you slightly when you run, while a severe strain can even make walking difficult.
The pain near your lower calf is probably due to a tense solar muscle. Pain in your entire veal region probably includes an injury to your gastrocnemian muscle. And a tear in the longus muscle of your adductor (also called a traction of the groin) can cause pain in your superior interior, according to Sportinjuryclinic.net.
These types of injuries are more common if you run or push far beyond your fitness level. But injuries can also develop from falls or missteps on the treadmill.
5. Ligament or tear or sprain of the tendon
Other connective fabrics can also be injured on a treadmill, causing leg pain. The tendons tie the bone muscles, while the ligaments connect the bones or the cartilage together.
The two fabrics are designed to have a little stretch. But exercising too intensely on the treadmill or falling on it can cause the tissues to stretch beyond their limits, which causes a ligament or an entry or torn tendon.
For example, if you have recently lost your balance on the treadmill or have awkwardly withdrew it, you may have overloaded the ligaments of your ankle, causing a tracked ankle, according to Medlineplus.
A light sprain may not be perceptible immediately, resulting in subtle symptoms such as swelling and sensitivity. But if there are bruises or excessive swelling, or if you have trouble walking, consult your doctor.
Treatment of leg pain
Different treatments are available for leg pain linked to the treadmill depending on the severity of your pain or injury. But generally, research suggests that the initial pain treatment – in particular for pain caused by strains and sprains – should imply the method of peace and love, according to a study published in January 2020 in the British Journal of Sports Medicine. Here is what these acronyms represent:
- Protection Avoid movement to minimize bleeding and reduce the risk of worsening your injury.
- Elevation Position your injury so that it is higher than your heart to encourage the fluid to get out of the tissues.
- Avoid anti-inflammatory These drugs can affect the healing of long -term tissues.
- compression Apply the pressure using tape or bandages to reduce the hemorrhage and swelling of the tissues.
- Education Talk to your doctor to find out more about your condition and how to manage it correctly.
- load Start loading the injured area as long as it is not painful. This helps repair tissue and build tissue tolerance.
- optimism Feeling optimistic about your recovery can improve your prognosis.
- Vascularization Increasing blood flow to the injured area – cardio exercise can help.
- exercise Exercise from the start of recovery (if possible) can help restore your mobility and strength.
Talk to your doctor if your leg pain is not calm in a few days, empire or occurs with severe swelling. Your doctor can tell you if you need more treatment. Avoid training on the treadmill until they give you permission to resume your training routine.
Tips to prevent leg pain when using a treadmill
One of the best ways to prevent leg pain on the treadmill is to properly prepare your muscles in advance. According to Mayo Clinic, reheating your muscles with a series of basic movements can help prepare your calf muscles for the rigors of running.
Sweet stretching helps keep your muscles subjected to limers and can help you avoid muscle tears, joint wounds and leg pain after running on a treadmill. Before jumping on the treadmill, make dynamic leg stretching such as leg swings, slots on foot and high knees.
While you are on the treadmill, focus on your posture and avoid leaning too far forward. Then slowly increase speed and tilt to help prevent leg pain. After your training, stretch static legs, such as a quad section and a stretch of the hamstrings. Doing leg strengthening exercises on non-trafic days can also help prevent leg pain.
Above all, wear shoes that support your feet and are not worn out. You may also need soles or a support splint.
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