Dave Goldberg’s fatal injury during a treadmill fall in 2015 woke up a lot of us to the potential dangers of exercise equipment. The untimely death of Goldberg, husband of Facebook COO Sheryl Sandberg, caused many of us to increase our safe usage of treadmills.
Mr. Goldberg reportedly fell from a treadmill, hit his head and had severe loss of blood. It is possible that an abnormal heart rhythm may have contributed to the fall. While the death is unusual (about 30 people died between 2003 and 2012 from treadmill accidents), treadmill-related injuries accounted for 24,000 emergency room visits in the U.S. in 2015, according to the U.S. Consumer Product Safety Commission.
All of a sudden, the bright red STOP button becomes very apparent to you and a lot of people. Instead of fearing the machine, a few preventative measures can make sure you use the treadmill smartly and safely – and get the most out of your workout.
Get the all-clear from your physician. A treadmill can be strenuous, so it is always good to discuss an exercise program with your physicians, as they can alert you to any concerns or help track the benefits of exercise.
Tripping factors. This may go without saying, but tie your shoes before you hit the Start button. Make sure you are centered on the belt and not positioned too close to the front, back or the sides of the treadmill. Your cell phone is great for playing music or movies, but not so much for texting or calling. All of these can cause you to trip and fall.
Looking up or down. Even if you are a first-timer on the treadmill, do not look at your feet. Doing so can cause you to lose your balance. Looking too far up at a TV screen can have the same effect. Your best bet is to look straight ahead at any TV screen attached to the treadmill or at a device you have brought with you.
Stop when you pause. Don’t leave the machine running when you are taking a water, restroom or mental break. Trying to get back on without tripping is too risky.
Wear proper shoes. As with any fitness regimen, being properly fitted for an athletic shoe is the first step to a safe workout. You also need to determine if you will be mostly walking or mostly running on the treadmill so enough padding is present.
Change it up. Not only will mixing up your routine keep your treadmill workout interesting and work different sets of muscles, but it also will keep you paying attention. Getting into a zone is great for making the time pass but not so good for keeping you aware of your body, the machine and your balance.
Use the safety key. The safety key disables the treadmill belt motor if the user steps or falls away from the machine. Many home machines won’t start without a safety key, which helps prevent children from using them. Make sure to attach the safety key to your clothing before starting your workout.
Keep a phone nearby. Consider placing your cell phone close to the ground, in case you fall and are unable to get up.
Don’t exercise alone. If you must work out on your own, make sure someone knows where you are and when you plan to finish or return.
Keep children away from treadmills. Thousands of children are injured every year in preventable treadmill accidents, according to the Consumer Product Safety Commission. Children’s fingers can get trapped, they can try to use it and fly off, and cords can present strangulation risks. A security passcode is helpful, as is a portable gate or a locked door to the room with the treadmill.