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Out of all the exercise equipment seniors could use, it might seem as though heavy weights would be the most dangerous. But that’s not the case. In fact, it’s the simple treadmill that winds up injuring more people than any other piece of equipment in the gym.
The U.S. Consumer Product Safety Commission told CNN that over 22,000 people visited the emergency department in 2019 because they were injured while using a treadmill.1 Though that number might not seem all that high, when you consider how many injuries weren’t reported – such as sprains and falls that didn’t lead to serious injury – the number of people injured on treadmills every year is much higher.
Most treadmill injuries are sprains and strains of the muscles, usually caused by slipping on the walking pad. But there can be other injuries that are much more serious, especially if you suffer a fall while using the machine.
Broken bones are more likely among seniors, and concussions happen if you hit your head on something on the way down. Sometimes people can even suffer from burns and serious skin and tissue damage if they fall down on a treadmill belt that is still moving.
Those are just some of the reasons why you should always have a medical alert bracelet or wristband on you as you work out. Though it’s important to wear one all the time, it becomes even more so when you are around machines like treadmills, whether at home or in the gym.
Despite the dangers, when it comes to the some of the best equipment for seniors to use in the gym or at home, the treadmill still wins. It allows for walking in rain or shine, providing ample low-impact exercise even if you can’t get outside. Walking on a treadmill allows you to do other things at the same time, such as catching up on your favorite show on TV or talking to a friend on the phone as you walk. Listening to music is one of the best ways to “zone out” while on a treadmill and get in some relaxation even as you get in good exercise.
Staying safe on a treadmill might seem easy enough, but you might be surprised to learn you’re doing something that opens you up to serious injury. Let’s look at what it takes to stay safe.
Staying safe on a treadmill requires a few very clear steps. These might seem simple at first blush, but neglecting to do these things can result in serious injury.
Always use the safety key
This is one rule that should never, ever be ignored. The safety key is absolutely necessary to help you avoid injury.
The safety key is a small device that clips onto your clothing. It is attached to a string or wire about three feet long. The other end of that string attaches to the treadmill itself, usually to a small magnetic area in the center of the main control panel of the machine.
When that safety key is in place, the treadmill can operate as intended. But the moment that safety key pulls away from the treadmill, the machine stops. This means that if you fall down while on the treadmill, the safety key will kill the power that turns the belt. This occurs instantly and prevents you from being pulled by the belt, caught in the machine, or burned by the belt rubbing against your skin.
If you encounter a treadmill without a safety key, don’t use it. If you lose the safety key to your treadmill at home, contact the manufacturer to get a new one.
In most cases, newer treadmills won’t run at all until the safety key is in place.
Wear the right clothing
Even when you’re in the comfort of your own home, it’s important to wear appropriate clothing as you walk on a treadmill. Medline Plus offers some excellent advice on this, recommending clothing that fits well but still allows you to move easily. Look for “wicking” fibers that will pull moisture away from your body. Wool is also a good option. Avoid cotton, as it will hold onto moisture and eventually be uncomfortable.2
Your shoes matter as well. Choose shoes that are meant for walking or running. If you develop soreness, blisters, or any other problems, stop using those shoes immediately and consult your doctor about the best shoes for you. It might be a good idea to visit with a podiatrist to make sure of the proper fit.
When you are on a treadmill or any other piece of gym equipment, your clothing should not be loose. This allows the unfortunate opportunity for the machine to “catch” the fabric and pull you down. But you don’t have to wear something skin-tight, either. Look for what’s comfortable and safe.
Warm up
It might not seem like a warm up is important if you are just going to be walking, but that’s not true. According to the Mayo Clinic, a warm up before exercise raises your body temperature and expands the blood vessels as the heart gradually begins to pump harder. Stretching the muscles prepares them for heavier exercise and helps reduce your risk of injury.3
In addition, any stretching exercises – whether for a warm up or not – can assist with your range of motion.
After some gentle stretching, you can actually continue warming up while you are on the treadmill. Simply walk at a very slow pace at the beginning to allow your heart rate to increase gradually and your muscles to get used to the motion.
Know how to safely use the machine
Though it might seem tempting to just start it up and step on, that move can send you flying off the back of the machine and leave you in a heap on the floor. Instead, take care getting on the treadmill so you don’t get hurt. Here’s how:
· Step onto the machine before turning it on. Straddle the belt with one foot on either side of the belt (don’t put your feet on the belt just yet).
· Clip on the safety key.
· Start up the treadmill at a slow speed. Experts recommend a speed of one mile per hour at the most.
· Carefully step onto the treadmill and begin walking. Walk at this very slow pace for a minute or two, then gradually change the speed to your liking.
· Once you’re comfortable with the speed, then you can change the incline.
· When you’re ready to stop walking, lower the incline and slow the speed.
· Once you’re at a very slow walking speed, turn off the treadmill. The belt should gradually slow to a stop. Then it’s safe to step off the treadmill.
Though it might be tempting to talk to someone else in the room, this can distract you from your treadmill workout. When you are looking in a different direction rather than straight ahead when you are walking or running on a treadmill, it can throw off your body’s ability to sense location and motion. As a result, you can lose your balance.
This is why you should keep your television right within your normal line of sight if you choose to watch something while you walk. Have you ever noticed that the televisions at most gyms are centered right in your line of sight above the treadmills? That’s why!
Keep the area clear
If you’re using your treadmill at home, make sure there is plenty of clearance behind the machine. That means if you do fall from the back of the machine, you will at least hit the floor and not some other object that could lead to further injury, like a table or chair.
Manufacturers usually say you need a clearance of three to four feet, but if you go flying off the back of the machine, you’ll certainly need more than that. Many experts recommend six to eight feet of clearance, just in case.
This is another good reason to remove clutter from your home and keep things neat. Not only does it mean that you have more room to use your treadmill, it can otherwise lower your risk of falls. But if you do fall down, having a personal alarm button can come in handy. This will allow you to press a single button to summon assistance if you need it without worrying about getting up to find your cell phone or otherwise struggling to find help.
Maintain the treadmill
If you are using the treadmill at the gym, the staff there will make sure the treadmills and other equipment are properly maintained and ready to go at all times. But if you have a treadmill at home, that chore will fall to you.
Maintaining a treadmill is actually rather easy. The belt will need an occasional dose of silicone lubricant. The manufacturer’s information that comes along with the treadmill will let you know what type of lubricant to use and how often to use it. This lubricant is often available for a few dollars at the local department store and a little goes a long way.
Pay close attention to the treadmill every time you use it. Are all the electronics functioning correctly? Is the belt aligned in the center, with no slippage to one side? Does it make any strange sounds as you walk? Does the safety key work properly? If you notice any signs of wear and tear on the treadmill that concern you, don’t use it and consult the manufacturer on what to do.
Keep kid and pets away from the treadmill
Never have a child or pet in the room while you use a treadmill. It takes only a split second for a child to slip their hand under the belt or a pet to get caught in it. The belt moves so quickly that serious damage could be done before you have the chance to turn it off.
Remember, that danger applies to you as well. That’s why it’s so important to use the safety key each and every time, no matter how confident you might feel on the treadmill.
It’s also a good reason to have a medical alert system with fall detection. If there is any sort of emergency while you are using the treadmill, the safety key will kill the power, but what if there is already some injury? That’s when you press the button on the medical alert device and get the help you need right away. The trained professionals at the monitoring center will know just what to do. Here’s to safe exercise!
