Editor’s note: Consult your doctor before starting any new exercise program. Stop immediately if you feel pain.
CNN
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treadmill is one of the most popular pieces of fitness equipment, both in the gym and at home, and its popularity isn’t slowing down.There were some 53 million treadmill users In the United States in 2017, ages 6 and older; Global treadmill market It will be worth $3.8 billion in 2023, but it is predicted to exceed $6.5 billion by 2033.
However, treadmills can also be dangerous. According to the U.S. Consumer Product Safety Commission, more people are injured by treadmills than by any other exercise equipment.is more than 22,000 treadmill injuries Hospital emergency room visits occurred in 2019, a federal agency spokesperson told CNN.
Typical injuries include slips, sprains, and strains, but treadmills can also cause severe burns, concussions, broken bones, and even death (though the latter is rare).
“Treadmills come with all kinds of risks because they’re machines,” said Clark Stevenson, owner of Treadmill Doctor, a treadmill repair company based in Memphis, Tennessee.
These risks are not limited to users. Children and pets are especially susceptible to injuries when using treadmills at home.Notably, the CPSC emergency alert In April 2021, we asked consumers to stop using the Peloton Tread+ machine after a young child died after becoming trapped under it.
Dana Noffsinger knows the dangers treadmills pose to children. A nurse at Nationwide Children’s Hospital in Columbus, Ohio, he and his colleagues conducted a study of treadmill burns in children treated at the hospital.of 2017 surveyA paper published in the Journal of Burn Care & Research found that treadmill burns are more severe than burns from touching a hot stove.
The burns typically occurred when a child placed their hand on a moving treadmill and then became trapped near the rear as the treadmill continued to run.
“What struck us most was that treadmill burns are very deep and difficult to heal,” Noffsinger said. “Some patients have wounds so deep that you can see exposed bones and tendons that you don’t see with other burns.”
Even after healing, treadmill burns carry a significant risk of scarring, which can limit hand function for the rest of your life, Noffsinger said.
Fortunately, experts say using a treadmill safely is relatively easy.
First, make sure you’re wearing appropriate athletic clothing and sturdy shoes. Before getting on the machine, Stevenson says, warm up with some stretches and range-of-motion exercises. Next, get into the machine and securely attach the safety key to your shirt. In the unlikely event of a fall off the treadmill, the safety key will immediately turn off the machine.
Then, straddle the belt and rotate the treadmill at low speed. Stevenson recommended 1 mph (1.6 km/h). Once you get used to the movement of the belt, step out and walk slowly for a while before changing speed or incline. When you’re done with your workout, turn off the machine and make sure it’s stopped before getting off.
According to Stevenson, neglecting to use the safety key is one of the top mistakes treadmill users make. “Walking on a treadmill without a safety key is like driving without a seatbelt,” he said. “Ninety-nine percent of the time, you don’t need to use it, but when you do, you really need it.”
Kyle Firmstone, a certified strength and conditioning specialist, has seen plenty of problematic treadmill activity. Farmstone, a master trainer at Crunch Fitness in New York City, says you shouldn’t get too close to the console, jump off the machine while it’s moving, or set the treadmill speed faster than you can handle. Stated.
“You can also have problems talking to other people,” says Farmstone. “I’ve seen people fly off the edge because they were looking in a different direction than they were running. It messes with proprioception (the body’s ability to sense movement and position).”
If you use a treadmill at home, make sure you have enough space behind the machine, Stevenson says. If you happen to fall, you need to land somewhere safe. Many manufacturers say the only clearance needed is 3 feet or 4 feet, but Stevenson recommended 6 feet (1.8 meters). He is 6 feet 2 inches tall, so he has 8 feet (2.4 meters) of free space at home.
It’s also important to maintain the belt with silicone lubricant as recommended by the manufacturer, keep the machine clean, and never use the treadmill when there are only children or pets in the room, he said.
“Never let a child be in the same room as a treadmill,” Stevenson says. “That’s asking for trouble. It only takes a moment for a child to put their hands on or under their belt.”
Although there is no recommended age for treadmill use, Noffsinger said children 12 and older should be able to safely use a treadmill without adult supervision.
“That’s the same thing. Lawn mowing guide,” he said. “The child must be of sufficient developmental age to understand the risks and dangers.”
Regardless of your age, if this is your first time using a treadmill, don’t overdo it. It will take some time for your body to get used to this new form of exercise. Although similar to walking or running outdoors, doing the same on a treadmill is not the same because of the moving belt.
Melanie Rajicki McManus I’m a freelance writer specializing in hiking, travel, and fitness.
