How to Keep Your Feet Pain-Free While Using the Treadmill

Unlike running outside, where the terrain changes, the sidewalks are icy, and your gait naturally shifts, running indoors on the treadmill is perfectly flat and consistent. This means you're hitting the same spots on your feet thousands of times in a row. To keep from ending your workout with throbbing arches or sore heels, you need a few real-world hacks to optimize your setup. Here’s what our experts at Goldsmith Podiatry came up with to get your cardio in, foot pain-free.

1. The Varied Incline Rotation

One of the biggest causes of treadmill-related foot pain is repetitive strain. When the treadmill is set to 0% incline, you are likely landing in the same way with every single stride. This puts constant pressure on the same part of your plantar fascia and heel.

The Solution: Every five to ten minutes, change your incline by just 1% or 2%. Even a slight shift in the hill changes the angle at which your foot strikes the deck. This minor adjustment redistributes the pressure across different muscles in your feet and calves and prevents any single area from becoming overworked and inflamed.

2. Check Your Belt Impact Zone

Not all treadmills are created equal. If you feel like you’re running on concrete, the deck’s shock absorption might be worn out.

The Solution: Pay attention to where you are running on the belt. If you run too close to the front or too far to the back, you might be landing on a much stiffer part of the frame.

Centering yourself in the sweet spot of the machine ensures you’re getting the maximum shock absorption your shoes and the machine can provide.

3. The Lock Lace Technique

Because the treadmill belt moves under you, there is a tendency for your foot to slide forward inside your shoe with every step. This micro-sliding can lead to black toenails, blisters, and friction burns on the balls of your feet.

The solution: Use the heel loc or runner's loop lacing technique. Most athletic shoes have an extra eyelet at the very top that people often ignore. By looping your laces through these extra holes, you create a more secure cinch around your ankle.

4. Post-Run Towel Curls

Phew, what a workout. What’s next? The treadmill can leave the small, intrinsic muscles in your feet feeling tight and cramped. To prevent this from turning into chronic arch pain, you need a quick reset after you step off the belt.

The solution: While you’re cooling down or stretching, grab a towel with your toes. Lay it flat on the floor and use your toes to scrunch the fabric toward you. This simple move strengthens the muscles that support your arch and helps flush the blood through your feet.

If you’re looking for more foot care tips, give us a call at (212) 877-1002 so Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina T. Ruff at Goldsmith Podiatry can help guide you in the right direction.