How to protect your feet and ankles (and still get your steps in all winter)
If your social feed has you side eyeing the treadmill lately, you’re not alone. A recent Guardian piece on plantar fasciitis includes a refreshingly honest admission from Amiethab Aiyer, who suspected his heel pain started after he suddenly cranked up treadmill mileage – then tried to ignore it.
“I was in denial, but I’d get out of bed, and oh boy, there it is.”
On the equipment side, the U.S. Consumer Product Safety Commission just announced (January 22, 2026) an expanded recall of certain Matrix Retail and Vision treadmills due to a fire hazard when the power cord can loosen at the socket. The remedy is a free replacement power cord with an automatic locking style plug for affected units.
Still, treadmills and walking pads can be a fantastic way to stay active – especially when it’s dark early, icy outside, or you’re squeezing in steps between meetings. The goal isn’t to fear the treadmill. It’s to use it in a way your feet and ankles will thank you for. Below are practical, podiatrist-approved habits to help you avoid the most common treadmill related foot and ankle injuries (think: plantar fasciitis, Achilles irritation, stress injuries, and ankle sprains).
First: a quick treadmill safety check
Before we talk form and footwear, make sure your machine is safe.
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Check recall information if you own a Matrix Retail or Vision treadmill. The CPSC notice linked above explains where to find model/serial details and how to request the replacement cord.
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Use the safety clip/key every time.
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Keep kids and pets away from the belt area, and keep the space behind the treadmill clear.
The 10 treadmill habits that protect your feet and ankles
1) Start slow. Every time
Even if you’re “just walking,” start with a gentle warm up. Jumping into a fast pace (or steep incline) is a common trigger for heel and Achilles pain, especially if you’re ramping up mileage.
Try: 3–5 minutes easy pace, then gradually increase speed/incline.
2) Straddle the belt before you press start
Step onto the side rails, start the treadmill, confirm the speed, then step onto the moving belt. It’s simple and it prevents a lot of sudden missteps.
3) Don’t “hang on” to the handrails
Holding the rails can change your posture and stride mechanics (often leading to leaning, overstriding, and awkward foot loading). If you feel like you need the rails, slow down until you don’t or consider a consult with a trainer/physical therapist for safe form.
4) Look forward, not down
Looking down pulls your head and shoulders forward and can change how your feet strike. Keep your eyes up. Place screens at eye level if you’re watching something.
5) Stand tall and say no to “treadmill lean”
A slight forward tilt happens naturally for some runners, but many walkers lean from the waist (or hunch the shoulders), which shifts load into the forefoot/ankle and can irritate the Achilles.
Quick posture reset: ribs stacked over hips, shoulders relaxed, core gently engaged.
6) Shorten your stride (overstriding is a big one)
Overstriding often means your foot lands too far in front of you creating a “braking” force that can increase stress through the heel, arch, and shins.
Cue: take slightly shorter steps and aim to land with your foot closer under your body.
7) Wear the right shoes – ESPECIALLY on walking pads
Walking pads are everywhere right now, and we’re big fans, but they also tempt people into socks-only walking, slippers, or worn-out shoes.
What you want: supportive athletic shoes with a comfortable fit and good cushioning. If your shoes are old (creased midsole, uneven wear, “dead” cushioning), rotate in a newer pair.
8) Use your arms
Natural arm swing supports better cadence and posture. If your arms are frozen at your sides, many people compensate with the feet/hips in ways that add strain.
9) Don’t max out speed
If your form falls apart at higher speeds (rail-gripping, leaning, loud slapping steps), back down. Better form at a slightly slower pace beats “faster but messy” every time.
10) Vary your routine to prevent overuse
The treadmill is repetitive by design. This is great for consistency, but not always great for tissues that don’t love sudden volume.
Try any of these:
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Alternate incline days with flat days
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Mix walking + short jog intervals
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Add strength work for calves, glutes, and feet 2–3x/week
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Build weekly mileage gradually (avoid big sudden jumps)
Quick warm-up and cooldown for happier feet
This one’s worth a dedicated section!
Warm-up (3–5 minutes): easy walk + a few ankle circles + gentle calf pumps
Cooldown (3–5 minutes): slow walk, then calf stretch and a light foot/arch stretch
This matters because tight calves can increase pull on the heel/plantar fascia. This is one reason plantar fasciitis can flare after a treadmill routine ramps up too quickly.
When to hit pause and call our team
This can seem counterproductive in the world of running, but don’t ever “push through” these:
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Heel pain that’s worse with first steps in the morning
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Swelling, bruising, or sharp pain
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Pain that changes how you walk
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Numbness/tingling
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Symptoms that don’t improve
Treadmills and walking pads can be an awesome tool for staying active year-round. Pairing them with basic machine safety, gradual progress, good form, and the right footwear will help you dramatically lower your odds of foot and ankle injuries. As always, we’re here for all of your questions along the way!
