Staying Safe on Treadmills: Key Guidelines for Injury-Free Use
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Chapter 1: Understanding Treadmill Risks
Treadmills are a common sight in gyms and homes alike, but they come with their share of hazards that users need to be aware of.
According to the U.S. Consumer Product Safety Commission, treadmills are responsible for more injuries than any other exercise equipment. In 2019, there were over 22,000 injuries related to treadmills that required emergency room visits.
The types of injuries typically associated with treadmill use include slips, sprains, and strains. Although rare, more severe incidents like burns, concussions, fractures, and even fatalities can occur. Clark Stevenson, the owner of Treadmill Doctor, a repair service in Memphis, Tennessee, emphasizes the variety of dangers linked to these machines.
The risks extend beyond just the users; children and pets are particularly susceptible to treadmill-related injuries, especially in home environments. In April 2021, the CPSC issued a significant warning, advising consumers to stop using the Peloton Tread+ following a tragic event where a young child was fatally injured.
Dana Noffsinger, a nurse practitioner at Nationwide Children's Hospital in Columbus, Ohio, has studied the dangers of treadmills for children. Along with a colleague, they published research in the Journal of Burn Care & Research in 2017, highlighting that treadmill burns in children are often more severe than those from hot stovetops.
Their findings revealed that many burns occurred when a child accidentally placed their hand on a moving treadmill, which could become trapped at the back while still in motion. "What struck us most was the severity of these burns and the challenges associated with their healing," Noffsinger noted. "We've seen cases where injuries were severe enough to expose bone and tendons, a situation rarely seen with other types of burns."
Even after healing, burns from treadmills can lead to scarring that might impair hand function in the long term.
Top Safety Measures for Treadmill Use
Fortunately, using a treadmill safely is relatively straightforward.
Before using the machine, ensure you're dressed in appropriate exercise clothing and sturdy shoes. Engage in warm-up stretches and range-of-motion exercises before stepping on. Once ready, securely attach the safety key to your shirt. This key acts as a crucial safety feature; it will deactivate the machine if you fall off.
When you begin your workout, start the treadmill at a slow pace, ideally around 1 mile per hour (1.6 kilometers per hour). Familiarize yourself with the belt's movement before stepping fully onto it, and walk slowly at first. Always turn off the treadmill and wait for it to stop completely before dismounting.
One major mistake users often make is neglecting to use the safety key. Not using it is akin to driving without a seatbelt—it's essential even if you think you won't need it. Kyle Firmstone, a certified strength and conditioning specialist and master trainer at Crunch Fitness in New York City, has witnessed various unsafe behaviors on treadmills. He warns against standing too close to the console, jumping on and off while the machine is running, or setting the speed too high for your capability.
"Distractions can lead to falls," Firmstone advises. "I've seen people lose their balance while chatting, as it disrupts their proprioception—the body's awareness of motion and space."
Safety Guidelines for Home Use
When using a treadmill at home, ensure there is sufficient space behind the machine to prevent injuries from falls. While some manufacturers recommend a clearance of 3 to 4 feet, aiming for at least 6 feet (1.8 meters) is better. Personally, I maintain an 8-foot (2.4 meters) clearance due to my height.
Regular maintenance is key; lubricate the belt with silicone as per the manufacturer's instructions to keep the machine in good shape. Also, never operate the treadmill in the presence of an unattended child or pet.
It's crucial to prevent children from being in the same room as a treadmill while it's in use, as it only takes a moment for a child to accidentally touch the moving belt or get caught underneath it. Although there isn't a set age recommendation for using treadmills, it is generally advised that children aged 12 and older can use them safely without adult supervision.
Regardless of age, don’t push your limits when starting out on a treadmill. Your body needs time to adapt to this unique form of exercise, which is not the same as walking or running outdoors due to the moving belt.
The first video titled "How To Stay Safe On The Treadmill" provides valuable insights into ensuring your safety while using this equipment.
The second video, "Fitness & Working Out: Safety Tips for Treadmills," offers additional advice to help you avoid injuries during your workouts.