Is the Treadmill Bad for Your Knees? Why or Why Not?

Running on a treadmill is surely a great way to exercise and get relief from stress. It keeps your body fit. But, when you run on a treadmill, you have to be concerned about certain things like its effect on your knees. The primary concern should be “is the treadmill bad for your knees?” 

It’s simple to be perplexed about the impact of a treadmill on your knees when it’s your first time. However, using a treadmill isn’t bad for your knees as long as you maintain all the safety measures.

Compared with the outside running exercise, the treadmill can offer more safety and stability. Running outside is often risky and brings more stress to the knees since you’ve to make constant adjustments to various uneven terrains. 

The uneven terrains offer less absorption which increases the stress and impact on the knees much more than you can have from a treadmill. In that case, the treadmill is no matter of concern for your knee injury. Let’s know in detail.  

How Will A Treadmill Affect Your Knees?

Since the treadmill has a smooth surface than the outer terrain, it is more comfortable. You’ll experience a better grip and more shock absorption. However, you might feel pain in your knees if it’s your first time using it.

A treadmill can make you feel tighter calves due to the constant speed. Also, your muscle fatigue can create discomfort and can stimulate your knee’s pain and injury afterward. Not only that, but knee pain also happens during running on a treadmill in order to wrong leg enforcement. 

For example,  if you force your leg with a full extending form, it will create more pressure on your knees than the regular running outside. The first time, a maximum of the users cannot understand the factors of the treadmill and got injured on their knees.

Considering all these, we recommend you ensure your foot isn’t in front but landing under your body while running.

How to Recognize whether A Treadmill is Right for Your Knees

In a word, the treadmill is a no-risk gear for your knees. But, you have to be concerned about whether or not it will be the right fit for your knees. Focus on certain factors of treadmill features while buying. It will help you get the perfect gear for your everyday workout. 

Besides, you’ve to consider your age as all age groups of people can use a treadmill except the age group up to 13 years. Moreover, you have to focus on the speed level as per your age level. Not all the speed level is for all age group. For example, the speed level should be from 1 to 3 MPH if you’re 50.

In fact,  running on a treadmill can help you burn your cholesterol, and calories to boost your metabolic rate tremendously. You can easily maintain your balance and mobility to lead a healthy life. 

Problems You Face in the First Phase

Using a treadmill can cause some problems that are extremely common. Let’s know about some of them-

Patellofemoral Pain 

It is also known as PFPS short caused pain in the knee due to an imbalance in your muscles. Also, it can happen in terms of poor knee tracking. This pain is associated with the kneecap and you’ll feel pain around your entire knee.

Patellofemoral Pain 

IT Band

The iliotibial or IT band is the kind of tendon that keeps the hip and knee connected so that your knee can be stabilized in a good way. If you get attacked in your IT band, it will be tightened and become inflamed and creating bad pain around the side of your knee. This problem happens from the overuse of your treadmill.

Knee Stress Fractures

Stress fractures on your knee can happen if you enhance the intensity of your running activity. It’s normal to get the treadmill surface uncomfortable but it also causes this stress fractures proble

Knee Stress Fractures

How to Maintain Good Knee Health on Treadmill?

Running on a treadmill isn’t like running outside surfaces. If it’s your first time, you should understand the difference to save your knees from injuries. Here are some safety precautions on how you can run safely on the treadmill-

Minimize Impact

When you run on a treadmill, you ought to make sure your stride is short and quick. And, try to lift your feet so that you can minimize or reduce the force impact. And, that force impact is transferred on your legs from the moving belt of the treadmill. It will save your knees from getting injured.

Wear Perfect Footwear

Footwear is another important factor to consider while running on a treadmill. You have to ensure your shoes are fit. A pair of well-fit shoes can easily prevent unwanted injuries. But, make sure your shoes are lightweight.

Wear Perfect Footwear time of treadmill running

Focus on Posture

Having a perfect posture is significant to get proper muscle conditioning. Good posture lets your body be in a good position where your joint won’t be stressed or overextended more than they need to be. Also, don’t set the treadmill in a flat position, it can create pain in the knees, feet, and legs.

Try Walking Fast

If you practice walking heal-to-toe, it will help you understand the standard level of speed for you. Later you can increase your speed level as per your necessity. This heal-to-toe pattern of walking lets you absorb the force caused into the ankle, hip, and knee. As a result, it dissipates the forces in terms of multiple joints of your waist.

Keep Running Slow 

First of all, you have no space to make your personal choice when you’re on a treadmill. In the beginning, you should keep running slowly and for a longer time. If you’re injured on your knees, stop practicing for a few days.


So, is the treadmill bad for your knees? A treadmill never can be bad for your knees. Rather it can be the best option for everyday easy workouts at home.  A treadmill can make your workout easier compared to overground running. 

Because it delivers shock absorption to decrease the impact on knees. It helps in many ways to be fit. Exercising on a treadmill will not only keep your waist, knees, and hip in a good fit but it will help you with weight loss.

James Manley

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