During temperatures that are too high or low, or in the event of rain, many often substitute an open-air track with a treadmill. Treadmills are an excellent solution permitting you to proceed with running, jogging or walking even when outdoor conditions aren't conducive for such activities.
Nonetheless, similar to undertaking these physical activities outdoors, your exertion level and overall fitness can result in discomfort or aching sensations particularly in your legs. This article will cover the main reasons leading to leg pain while utilizing a treadmill.
Discomfort from Muscle Aches
A common culprit of leg aches linked with treadmill usage is natural muscle growth leading to discomfort. If you're not accustomed to regular exercise or are pushing past your typical exertion levels, the possibility of encountering soreness increases.
This occurs as running or walking on a treadmill introduces an unusual amount of strain on your muscles. Consequently, you can induce minute tears in your muscle tissue. These ruptures trigger biological processes that rebuild muscles—cells flock to these torn areas to repair and fortify muscle fibers.
For instance, setting a steeper incline might exert additional load onto your calves, hamstrings, and glutes thereby increasing chances of experiencing discomfort. Enhanced inclines may also overuse dorsiflexor muscles—the ones situated at the front part of the shin—resulting into painful shins or shin splints. However, taking appropriate measures such as calf stretches before running coupled with adequate warm-up time plus reduced speed and incline have shown effectiveness in prevention.
Nonetheless, once the tissues heal themselves entirely from these microscopic traumas inducing pain and uneasiness would fade away eventually. The scale at which this process causes throbbing depends majorly on how hard you press yourself during workouts on treadmills concurrently with an individual's overall physical fitness level.
Leg and Calf Pain due to Muscle Cramps
Muscle cramping is another common cause of discomfort in the legs and a sensation of tightness in the calves when running on a treadmill. These muscle contractions are frequently triggered by extended periods of exercise, insufficient hydration, extreme tiredness or high levels of stress.
Excessive Use
Treadmill workouts might result in overuse injuries due to the unchanging surface of the treadmill belt.
The continual, repetitive movements can cause strain on the peroneal tendon leading to ankle discomfort during a treadmill run, particularly for athletes with high arches. As highlighted by OrthoGate, the inflicted pain is typically concentrated at the outer edge of your ankle and intensifies with increased physical activity.
Muscle Injuries and Tears
One less common source of pain experienced when using a treadmill is injury to the muscles. The type and degree of these injuries varies, ranging from minor pulling in the calves, quadriceps (upper leg discomfort), or hamstrings, up to severe muscle strains and tears. A mild strain might cause slight discomfort during your run; serious ones may potentially render even regular walking challenging.
Likely sources of pain near the lower calf are often strained soleus muscles, paired with inflammation throughout the entire calf region indicating potential damage to the gastrocnemius muscle. Moreover, tearing within the adductor longus muscle - also known as a groin pull - can lead to upper inner thigh distress during walks - as reported by Sports Injury Clinic.
Muscle injuries like this typically occur if you're exerting yourself beyond your physical capacity while running or they could be due accidents like tripping on missteps on treadmills.
Sprain or Tear in Ligaments or Tendons
Treadmill workouts can sometimes lead to injuries in connective tissues culminating into intense pain in legs. Tendons, which bind the muscles to bones and ligaments that hold together bones and cartilage are often the victims.
These tissues are perceptibly elastic but excessive force while exercising on a treadmill or an untoward incident of falling over can stretch them beyond their normal limits causing sprains or even tears in those ligaments or tendons.
For instance, if you have recently had an awkward fall stepping off the treadmill leaving your ankle ligaments overstretched, it could result into a case of sprained ankle as stated by MedlinePlus.
In certain cases, a mild sprain may not show any immediate noticeable effects but subtle symptoms like swelling and tenderness reveal themselves eventually. However, apparent manifestations such as bruising, extreme swelling coupled with difficulty walking should be immediately reported to your doctor.
Therapy
Various types of remedies are in place for leg discomfort stemming from treadmill usage, the specific approach is contingent upon the severity of your pain or injury. On a broader scale, primary treatment for discomfort - especially minor pulls and strains - typically employs the strategy known as PEACE and LOVE.
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Protection: Steer clear from moving too much to curtail bleeding and mitigate further damage to your injury.
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Elevation: Place your injured part above the level of your heart to facilitate fluid drainage from tissues.
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Abstain from anti-inflammatories: Such medications could potentially impede tissue recovery over time.
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Compression: Employ tape or wraps to apply pressure which aids in diminishing tissue bleeding and inflammation.
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Education: Consult with your physician about gaining more knowledge concerning how best you can handle this condition.
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Load: Introduce load onto the affected area (provided it's not causing pain) as this facilitates tissue repair through increased resistance tolerance.
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Optimism: Adopting an optimistic outlook on healing may enhance outcome predictions.
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Vascularization: Enhance blood circulation around wounded spot – cardiovascular exercises may prove helpful here.
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Exercise*: Sweat it out early into treatment (if feasible), helps regain mobility while increasing strength levels.
Caution
When your leg discomfort persists for more than a few days, intensifies or is paired with significant inflammation, consult your healthcare professional for possible further medical attention. Refrain from treadmill exercises until your physician allows you to continue with your exercise regimen.
Mitigation Approach
A potent way to counteract discomfort in the legs during treadmill workouts is thorough muscle conditioning before starting your exercise regime. Warm-ups involving simple movements could effectively prime your calf muscles for the physical demands of running.
Performing soft stretches preserves the flexibility of your muscles and prevents complications like torn muscles, injuries at joints, or pain post-treadmill workout on legs. It's advisable to engage in dynamic leg-stretching exercises prior to jumping onto a treadmill.
While working out with a treadmill, paying attention to maintain correct body alignment is crucial; avoid hunching over excessively. Gradually amp up speed and/or slope settings as this can help forestall pain in the lower limbs. Post-exercise static leg stretching sessions are beneficial too. Selected strengthening drills specifically focusing on leg muscles should be part of your fitness routine when taking a break from treadmill usage for optimal protection against any potential pains associated with workouts.
Tip
Ensure you're wearing footwear that provides adequate foot protection and aren't degraded. It may be beneficial to incorporate the use of shoe inserts or a supportive brace.
