The treadmill often replaces an outdoor track or road when the weather is too hot, rainy, or cold. It allows you to continue running, jogging, or walking when the conditions outside aren’t ideal.
But whether you do these activities outside or on a treadmill, your intensity and fitness level can contribute to pain or soreness, especially in your legs. Here are the most common causes of leg pain while on the treadmill.
1. Muscle Soreness
One of the more common causes of treadmill–related leg pain is as a side effect of the natural muscle-growth process: delayed onset muscle soreness (DOMS). If you’re new to exercise or pushing yourself to a new level of exertion, you’ll be more likely to develop DOMS.
That’s because when you run or walk on a treadmill and apply more than your typical amount of resistance to your muscles, you can develop microscopic tears in the muscle tissue, according to Cedars Sinai. These tears activate the natural muscle-building process as cells rush to the damaged areas to heal and strengthen muscle fibers.
For example, increasing the incline on the treadmill may put more stress on your calves, hamstrings, quads, and glutes, increasing your risk of soreness. Extra incline can also overtax your dorsiflexor muscles, the muscles on the front of the shin, leading to sore shins or shin splints. To help prevent this:
- Stretch your calf muscles.
- Take more time to warm up.
- Lowering the speed and incline.
But the tears that can cause pain and soreness will typically subside once the tissue has been healed. The amount of pain or soreness from this process depends on how intensely you work out on the treadmill, as well as your overall fitness level.
2. Muscle Cramps
Muscle cramps can also cause pain in your legs and calf tightness while running on the treadmill. Cramps often result from prolonged workouts, dehydration, fatigue, or excess stress, according to Cleveland Clinic.
3. Overuse
Because the surface of a treadmill belt never changes, treadmill workouts easily lend themselves to overuse injuries.
Repetitive motions can lead to wear and tear to the peroneal tendon. This causes ankle pain while running on the treadmill, especially if you have high arches. The pain is often on the outer edge of your ankle and worsens with activity, according to OrthoGate.
4. Muscle Strain or Tear
A rare cause of leg pain on a treadmill is a muscle injury. Treadmill injuries can range in severity, from a light pull of the calf muscles, quads (upper thigh pain), or hamstrings, to muscle strains or tears. A mild strain may only bother you slightly as you run, while a severe strain can make even walking difficult.
Pain near your lower calf is likely due to a strained soleus muscle. Pain throughout your entire calf region probably includes an injury to your gastrocnemius muscle. And a tear in your adductor longus muscle (also called a groin pull) can cause pain in your upper inner-thigh when walking, according to Sportsinjuryclinic.net.
These types of injuries are more common if you’re running or pushing yourself far beyond your fitness level. But injuries can also develop from falls or missteps on the treadmill.
5. Ligament or Tendon Tear or Sprain
Other connective tissues can also be injured while on a treadmill, resulting in leg pain. Tendons attach muscles to bones, while ligaments connect bones or cartilage together.
Both tissues are designed to have some stretch to them. But exercising too intensely on the treadmill or falling on it can cause the tissues to stretch past their limits, resulting in a sprained or torn ligament or tendon.
For example, if you recently lost your balance on the treadmill or stepped off it awkwardly, you may have overstretched the ligaments in your ankle, causing a sprained ankle, according to MedlinePlus.
A mild sprain may not be noticeable right away, resulting in subtle symptoms such as swelling and tenderness. But if there’s bruising or excessive swelling, or if you have trouble walking, see your doctor.
Treatment for Leg Pain
Different treatments are available for treadmill–related leg pain depending on how severe your pain or injury is. But generally, research suggests that the initial treatment for pain — particularly for pain caused by strains and sprains — should involve the PEACE and LOVE method, according to a study published in January 2020 in the British Journal of Sports Medicine. Here’s what these acronyms stand for:
- Protection Avoid movement to minimize bleeding and to lessen the risk of making your injury worse.
- Elevation Position your injury so it’s higher than your heart to encourage fluid to flow out of tissues.
- Avoid Anti-Inflammatory Drugs These medications may affect long-term tissue healing.
- Compression Apply pressure using tape or bandages to reduce tissue hemorrhage and swelling.
- Education Talk with your doctor to learn more about your condition and how to properly manage it.
- Load Begin loading the injured area as long as it’s not painful. This helps repair tissue and build tissue tolerance.
- Optimism Feeling optimistic about your recovery can improve your prognosis.
- Vascularization Increase blood flow to the injured area — cardio exercise can help with this.
- Exercise Exercising early on in recovery (if possible) can help restore your mobility and strength.
Talk with your doctor if your leg pain doesn’t subside in a couple of days, gets worse, or happens along with severe swelling. Your doctor can tell you if you need more treatment. Avoid working out on the treadmill until they give you permission to resume your workout routine.
Tips to Prevent Leg Pain When Using a Treadmill
One of the best ways to prevent leg pain while on the treadmill is to properly prepare your muscles beforehand. Warming up your muscles with a series of basic movements can help prepare your calf muscles for the rigors of running, according to Mayo Clinic.
Gentle stretches help keep your muscles limber and can help you avoid muscle tears, joint injuries, and leg pain after running on a treadmill. Before you hop on the treadmill, do some dynamic leg stretches like leg swings, walking lunges, and high knees.
While you’re on the treadmill, focus on your posture, and avoid leaning too far forward. Then slowly increase the speed and incline to help prevent leg pain. After your workout, do some static leg stretches, such as a quad stretch and a hamstring stretch. Doing leg-strengthening exercises on non-treadmill days can also help prevent leg pain.
Importantly, wear shoes that support your feet and aren’t worn out. You may also need insoles or a supportive brace.
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