Essential Treadmill Safety Tips: Avoiding Common Injuries
With summer approaching, many people are starting to ramp up their fitness routines, and the treadmill is one of the most popular pieces of exercise equipment. However, using a treadmill comes with its own set of safety risks, making it important to understand proper usage and precautions.
Despite its popularity, the treadmill can be quite dangerous.
According to the U.S. Consumer Product Safety Commission, more people are injured on treadmills than any other piece of exercise equipment. In 2019 alone, there were 22,000 treadmill-related injuries treated in emergency rooms.
Common treadmill injuries include falls, sprains, and strains, but they can also cause severe burns, concussions, fractures, and even death, although the latter is rare.
Experts say that fortunately, safe treadmill use is relatively straightforward.
Firstly, make sure you are wearing appropriate workout clothes and sturdy shoes. Clark Stephenson, owner of Treadmill Doctor, a treadmill repair company based in Memphis, Tennessee, advises warming up with a few stretches and full-range joint movements before stepping on the treadmill. Once on the treadmill, securely attach the safety key to your shirt. This key will immediately stop the machine if you fall.
Next, straddle the belt by standing on the side rails and set the treadmill to a slow speed. Stephenson recommends starting at 1 mph (1.6 kph). Once you are comfortable with the belt’s speed, step onto it and walk slowly before adjusting the speed or incline. After your workout, turn off the machine and ensure the belt has completely stopped before getting off.
Stephenson highlights that neglecting to use the safety key is one of the most common mistakes treadmill users make. "Walking on a treadmill without the safety key is like driving without a seatbelt. You may not need it 99% of the time, but when you do, it’s crucial."
Strength and conditioning specialist Kyle Firmstone has seen many treadmill mistakes. He notes that you should avoid walking too close to the console, jumping on or off while the belt is moving, or setting the treadmill to a speed beyond your capacity.
"Chatting with someone while on the treadmill also poses risks," Firmstone says. "I’ve seen people fall off the back of a treadmill because they were looking elsewhere and lost their sense of balance."
Stephenson advises ensuring there is ample space behind the treadmill. If you fall, you need a clear area to land safely. While manufacturers suggest 3 to 4 feet (0.9 to 1.2 meters) of clearance, Stephenson recommends 6 feet (1.8 meters). In his own home, he leaves 8 feet (2.4 meters) because he is 6 feet 2 inches (1.88 meters) tall.
Maintaining your treadmill by lubricating the belt and keeping it clean according to the manufacturer’s recommendations is also essential. Stephenson also warns against using the treadmill when unattended children or pets are present.
"Never let a child into a room with an active treadmill. It’s an accident waiting to happen. A child’s hand can get caught on or under the belt in an instant."
Regardless of age, if you are new to using a treadmill, start slowly and allow your body to adapt. Even though exercising on a treadmill is similar to walking or running outside, the moving belt makes the experience different.
