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When I Run On The Treadmill My Feet Hurt – Read Here!

Why Do My Feet Hurt When I run On The Treadmill?

Running is an excellent form of exercise and can offer many health benefits. However, running can also cause several pains. Some people even experience pain in their feet.

Runners always seem to complain that their feet hurt after a run. It’s a common complaint, and one that can be frustrating for those who run.

Most people who exercise on treadmills find their feet hurt during their workout.

This is because they are exercising at an intensity level higher than they are used to, causing muscles in their legs and feet to tighten up.

If you are experiencing ankle pain while running, then you should your stride. In this article, I will explain why your feet hurt when you run on the treadmill and how you can fix it.

Common reason why your feet hurt 

Your foot may hurt for several reasons:

1. You may be wearing shoes with inadequate support.

Your shoes may not fit correctly. Pressure from shoes that are too tight or too loose may cause blisters, cracks, or calluses on your heels.

A shoe that fits may also rub against the inside of your heel, causing irritation. It could be because you are wearing shoes that don’t fit properly or are too tight.

If there is no location of pain when you walk, but you feel pain when running on the treadmill, then it may be an issue with your feet.

You should try loosening the laces or removing them completely if they’re causing you discomfort.

 2. Unnatural motion of your feet

The common reason your feet hurt when you run on the treadmill is that it is an unnatural motion for your feet to move up and down, which is how running works.

This will cause your feet to rub up against the underside of the belt.

 3. Your body position isn’t right

It is important to keep your back straight as much as possible when working out. This helps prevent injury from occurring. If you have poor posture, however, you may notice that your feet hurt when you run on the machine.

Try standing up straighter by bending your knees instead of keeping them extended. Also, make sure that your hips aren’t cocked forward either.

4. Poorly fitted socks

Socks that do not stretch enough, especially around the ankles, can lead to soreness. They need to allow some space between your skin and the material so that air can circulate through your skin.

5. Tight calf muscles

Tight calves can cause problems with circulation and inflammation. Loosen these cold muscles before starting any type of physical activity.

6. Over-pronation

Over pronators wear away more quickly over time because of excessive stress placed upon the joints.

7. Heels getting caught under the roller

Heel pads help protect your feet from damage caused by friction. But sometimes they get stuck underneath the rollers.

8. Running with worn-out soles

Worn-out soles create extra pressure on the bottom of your feet, leading to injuries like plantar fasciitis.

Is running on a treadmill bad for your feet?

Yes, running on a treadmill causes your feet to work harder than they would during normal walking. As a result, your feet become tired faster and experience greater strain.

Running on a treadmill puts additional load onto the bones, ligaments, and connective tissues of your lower extremities.

Because of these factors, runners who use treadmills often develop injuries such as shin splints, Achilles tendonitis, metatarsal stress fractures, hammer toes and bunions.

Should you keep running if your feet hurt?

Running causes a lot of strained muscles, even though most people think otherwise. However, running shouldn’t always be avoided if you experience pain or other issues related to your feet.

As long as you follow proper training techniques, you won’t develop painful conditions such as shin splints or Achilles tendonitis.

These injuries occur when runners place too much weight on one leg during exercise.

In order to avoid developing these types of injuries, use the following tips below to ensure that your workout doesn’t cause harm to your feet.

How to prevent your feet from hurting?

There are a few things you can do to relieve pain in your feet when you work out on the treadmill. There are many ways to treat each problem, depending on what’s going wrong.

To prevent this from happening, start with a low speed, increase your pace, and use the incline feature to adjust your workout so that you are working out at a comfortable intensity level for you.

For instance, use ice packs or heat wraps to reduce swelling, massage therapy to relax tense areas, or even orthotics to correct faulty biomechanics.

Here are some general tips to avoid issues with your feet:

  • Wear appropriate footwear.
  • Avoid exercising barefoot.
  • Try using cushioned insoles in your shoes.

Some people prefer soft foam inserts, while others find gel one’s better suited to their needs.

  • Stretch regularly.

Stretching exercises improve flexibility and increase blood flow throughout your entire foot.

  • Warm up thoroughly beforehand.

A good warm up routine includes jogging at low speed followed by slow walking. Then jog again until you reach your desired pace.

  • Don’t forget about proper hydration.

You’ll sweat during exercise, whether you choose to go outside or inside. Proper fluid intake ensures optimal performance, avoids dehydration, and reduces muscle cramps.

  • Listen to your body.

Often we push ourselves too hard without realising our limits. Stop if you experience any signs of exhaustion such as dizziness, nausea, lightheadedness, and chest pains.

Never push yourself beyond your limits. Doing this might just end in disappointment. So always remember to pace yourself.

Treatment for a Foot Injury?

Runners sometimes get injured because they don’t know how to treat them.

If you have an injury, it is important that you take care of it right away. Otherwise, you could risk worsening the situation.

Remember that there are certain treatments that will help heal your injury faster than others.

1. If you need immediate treatment for a specific issue, make sure you consult your doctor first before proceeding further.

2. The best way to heal an injury is to rest after every session. This allows time for recovery, which prevents inflammation and helps repair damaged tissue.

3. Another thing you should consider doing is icing your affected area. Ice can decrease swelling and provide relief from pain.

4.You may also apply compression bandages. These products wrap around your ankle to keep pressure off of the area where you’re experiencing discomfort. They can be worn continuously or intermittently.

5. Another helpful tip would be to wear protective gear, such as running tights, knee braces, and elbow pads. All these items protect against potential injuries, like sprained ankle muscles and elbows.

8. It is also recommended that runners stretch before and after workouts. Stretches not only promote overall health but also help prevent injuries. Simply hold stretches for 10 seconds and repeat three to five times. Do this twice daily.

7. Finally, try taking anti-inflammatory medications like ibuprofen or naproxen sodium. It works well and won’t interfere with other prescription drugs.

These medicines usually come in liquid form and require refrigeration.

Proper muscle Conditioning

Muscle conditioning is a term referring to exercises designed to improve strength, endurance, flexibility, balance, coordination, speed, agility, power, stamina, and reaction times.

While many people think about weight lifting when thinking about increasing muscle mass, proper exercise programs focus on cardiovascular fitness rather than building large amounts of muscle tissue. 

Resistance Training: Resistance training involves using weights such as dumbbells, barbells, kettle bells, medicine balls, bands, elastic tubing, suspension trainers, and machines to increase muscular size and strength.

To ensure that you receive maximum benefit from your cardio session, use lighter weights during warm-ups and cool downs. You’ll find that this makes your workout go faster and easier while still providing ample benefits.

In addition, performing interval training — alternating periods of high intensity work with low intensity recovery intervals — at least 3 days per week provides even greater gains in aerobic capacity than traditional steady state cardio sessions.


The best way to know how to avoid foot pain when running on the treadmill is to know how to adjust your footwear before starting your routine.

If you know you are prone to lower back pain when running, then you can purchase correct running shoes that are better suited for you.

Randy Lucas

Randy Lucas

Randy here - Fitness enthusiast and avid runner - besides running I also love playing with my two German Shepherds Peter and Bruce - oh and I love cooking. I am the Webmaster over at where I ramble about all things fitness in an effort to make the world a healthier place.