Why Do My Knees Hurt on the Treadmill?

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Getting in enough physical activity throughout the day is important for your health, but it can be hard to find a time when you work long hours.

One way that you can get a workout while spending less time in the gym is to use a treadmill. But if your knees hurt when you run on a treadmill, there might be an issue with the machine or your stride.

Most commonly, a bad pair of shoes or improper positioning are the reasons for knee pain. Fortunately, there are ways to avoid knee pain when using the machine and decrease the chances that it will occur in the first place.

In this article, experts will delve into what could be causing pain in your knees when running on a treadmill and how you can narrow down the problem so that you can continue getting healthy exercise.

Why Do My Knees Hurt on the Treadmill:

Knee pain on the treadmill is among the most common causes of people giving up on their cardiovascular regime.

While there are several possible reasons for this, it is usually related to improper form or lack of understanding as to what causes knee pain while running.

Here are some of the most common reasons why your knees hurt when you run and how to avoid knee pain on the treadmill.

1. You’re running too fast.

Running too fast on the treadmill is one of the most common reasons why people get knee pain. Unfortunately, it is one of the most difficult for many people to realize.

Indeed, when you start running, one of the body’s natural responses is to try to increase your running speed. Now, if you’ve never been an active runner before, you need to take it easy.

2. Your running form is poor.

If you’ve been a runner for a while, then you probably already know how important form is. But, even if you’ve been running for years, your form will go bad after a few months of not running.

When running on a treadmill, the body naturally leans forward when running. This lean forward position makes it easier to keep your body weight over your feet and on the machine. However, this position can put a strain on your knees.

3. You’ve built up too much muscle tone.

When you have too much muscle tone, your muscles become too tight, and you will experience pain as a result.

This is common in men and women who have been overweight and have had to lose weight. While it may be nice to have overly muscular legs and thighs, they can lead to knee pain, due to overuse and extra straining of the knees.

4. You’re wearing the wrong shoes.

The right running shoes will improve your running experience and reduce the risk of injury. Make sure you get fitted for running shoes before you buy them.

5. You’re running on the wrong surface.

When you run on the wrong surface, it may lead to a painful knee, ankle, or hip injury. This problem is also common in people who have been overweight and who have lost a lot of weight.

If you have been running on a hard surface like concrete, then your body will have adapted to that surface and it will find it difficult to adjust to a softer surface like a treadmill.

What can I do to avoid knee pain while running?

Knee pain while running on a treadmill is not uncommon, especially if you’re a beginner in treadmill running. This happens, as the joints and muscles are not used to such an impact. That is why you need to take some measures to avoid knee pain while running on the treadmill.

There are four things you can do to minimize the pain when running on a treadmill:

First, wear a good pair of shoes. Try to find the right pair of shoes which will fit your movement.

Second, try to reduce the speed of the belt. To do this, put a towel on the belt. Then increase the speed of the belt by steps. This way you can avoid unexpected movements of the belt.

3rd, Try to use a treadmill having soft cushioning and shock absorbers that are specially designed for bad knees.

Finally, you should stretch before running on a treadmill. It helps to avoid muscle injury and fatigue.

What shoes should I wear on the treadmill?

Wearing the wrong shoes on the treadmill can cause pain and injury to your feet. Shoes with proper heel support can prevent the development of improper running style and bad posture.

There are many types of shoes for walking, running, jogging and so on. However, each and every shoe is different from the other in some respects. Here are some of the tips to select the best shoes for yourself:

1. Exercise your feet while you are wearing the shoes. Walk and run in the store while trying those shoes. This will help you decide the comfort level of each shoe. And don’t forget to feel your feet.

2. While you are walking, try to flex the toes of your shoes. If the surface is hard and you cannot feel any flexibility, the shoe is not for you.

3. Look for cushioning in the shoes. The right shoes will cushion your feet to protect them. Thin soles won’t cushion the feet and provide much shock to the body of the runner.

Most of the shoes have cushioning in the heel and arch area. However, if you find the shoe is giving you the right cushioning and comfort level then buy the shoe.

When should I not run on a treadmill?

Always pay close attention to your body. If you feel anything that is even remotely painful, discontinue your workout. It will be better to walk out of the gym than to damage your feet or other body parts.

A few problems that you should be careful about are tendonitis, stress fracture, blisters, and plantar fasciitis. If you experience any of these issues, discontinue your workout and make an appointment with your doctor.


Running is one of the best ways to exercise, but sometimes it can also be extremely painful. Some people experience knee pain when they run on a treadmill.

This usually happens after about 30 minutes of running on a treadmill. Some people have found that wearing the proper shoes and stretching before running on a treadmill can help prevent knee pain.

In general, however, the most important thing to remember is to listen to your body. If you’re experiencing knee pain, you shouldn’t run.

Have you ever experienced knee pain when running on a treadmill? If so, how did you deal with it? Are there any other tips you can share with others about running on a treadmill? Let us know in the comments below.

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