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Fitness Tips
Do Treadmills Damage Your Knees?
In short, no – running on a treadmill isn’t automatically bad for your knees. Running often gets a bad reputation because it’s a high-impact activity, with the knees, hips, and ankles absorbing the force from each step.
However, multiple studies have found that running is beneficial for joint and bone health. In fact, running on a treadmill can be even safer than outdoor running, making it a knee-friendly option.
At Ignite Health Club, we prioritise safe and effective training, helping you maximise your workouts while reducing injury risks. If you’ve ever experienced knee pain after treadmill running, read on to learn the possible causes and how to fix them.
Treadmills vs. Outdoor Running
Running is an excellent workout, but the way you run matters for joint health. Here’s why treadmill running can be better for your knees:
✅ Softer Surface: Treadmills have cushioned decks, reducing impact on your joints compared to hard outdoor surfaces like concrete.
✅ Controlled Environment: No potholes, obstacles, traffic, or bad weather — meaning a lower risk of tripping or landing awkwardly.
However, treadmill running does have some drawbacks:
❌ Unnatural Movement Pattern: Running at 0% incline mimics a slight decline, altering biomechanics. Setting the treadmill to a 1-3% incline helps counteract this.
❌ Less Muscle Engagement: Treadmills don’t activate hamstrings as much as outdoor running, which can affect knee stability. Strength training can help balance this.
Want to know more about treadmill vs. outdoor running? Join a session at Ignite Health Club and let our trainers guide you!
Why You Might Get Knee Pain from Treadmill Running
Even though treadmills are designed to be joint-friendly, some factors can contribute to knee pain:
1. You’re Not Warming Up
Skipping a warm-up? Big mistake. Warming up increases blood flow, prepares muscles, and reduces injury risk. Try a 5-minute brisk walk followed by dynamic stretches.
2. Poor Running Technique
Your running form matters. Look out for:
- Overstriding: Foot landing too far ahead of your body.
- Alignment Issues: Knees, hips, and feet should align with each stride.
- Overpronation/Supination: Feet rolling too far inwards or outwards.
- Trunk Rotation: Excessive twisting as you run.
A gait analysis (often free at running stores) or filming yourself can help identify issues. At Ignite Health Club, our trainers can also assist with proper running mechanics.3. Running on a Flat SurfaceRunning at 0% incline increases joint impact. Instead, set the treadmill to 1-3% incline to mimic outdoor terrain and reduce stress on your knees.4. Doing Too Much, Too QuicklyGoing from zero to 30-minute runs? That’s a recipe for injury. Follow the 10% rule — increase speed or distance by no more than 10% per week to build endurance safely.5. Muscular ImbalancesWeak hamstrings and glutes can overload the quads and strain the knees. Strengthening key muscle groups helps maintain balance and stability. Join our strength training classes at Ignite Health Club to build resilient knees!6. Wearing the Wrong ShoesYour footwear matters! Choose running shoes that:
- Offer proper arch support.
- Fit snugly without being too tight.
- Have moderate cushioning (too much can lead to overstriding).
- Feature a wide toe box for natural foot movement.
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