Avoid Injury While Walking

By Deborah Holmes, PT

Complete Physical Therapy

. http://www.phystherapy.com/

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Avoid Injury While Walking

Whether taking a leisurely weekend stroll or participating in one of the many charity walk-a-thons occurring over the next five months, there are several preventative measures to take to avoid discomfort, pain and injury while walking.

Walking is the perfect low-impact exercise for developing and maintaining overall fitness. Europeans take an average of 8,000 steps a day, compared to Americans, who lag far behind with only 3,000 steps a day. Use a pedometer and aim for between 8,000 and 10,000 steps a day. The benefits of a consistent walking program go far beyond increasing your fitness level. Walking is associated with a reduced risk of heart attack and type 2 diabetes, as well as increased energy and muscle tone, stress reduction and weight control.

Simple Steps For Walkers

Getting started is the most crucial aspect of any walking regimen. For walkers 50 years and older, in particular, it is important to first review overall general physical health with a qualified physician before beginning any exercise program. Pre-existing medical conditions, such as high blood pressure or bone and joint aches, will negatively impact any exercise program even walking and need to be addressed before starting.

There are several factors involved to help make a walking exercise regimen successful

Pace yourself. Start slow and easy, gradually building up to your pace and distance. You should be able to talk and walk.

Shoe sense. Initially, purchase walking shoes at a professional shoe store, where trained staff can fit your exact type of foot. For example, a high arch will require a shoe with more cushion; a flat foot will need more arch support.

Proper gait. Your own particular style of walking, or gait, determines the distribution of the stress to various parts of your legs and feet. If you are experiencing discomfort particularly back pain, kneecap pain, leg cramps or a sore Achilles tendon it may be the result of a gait problem and should be analyzed by a physical therapist.

Hydrate. As with all sports, hydration should be maintained drink comfortably and don't let thirst be your guide. Amounts vary depending on weather and walking conditions; sipping 8-12 oz. of water every 30 minutes is recommended.