Avoid An Exercise Walking Related Injury With These Two Tips

Health & Medical Blog

For people who are eager to get in shape and are looking for a low-impact exercise, walking is a common choice. While it would seem totally harmless to hit the track at your local park for a brisk walk, walking can pose a risk for injury. There are a number of ways in which you can injure yourself while walking. If you are thinking about walking for exercise, make sure you know how to protect yourself.

Shoe Width

Before you begin your walking regimen, ensure the width of your tennis shoes is appropriate for your foot's structure. Shoes that are either too loose or too tight can both cause problems. When your shoes are too wide, this leaves extra space for your feet to rub against the shoe.

Shoes that are too narrow can restrict movement and cause the shoe to press into your foot, increasing your risk for the formation of a bunion. Bunions can cause swelling and even make walking very painful. When shopping for new walking shoes, have your feet measured to see if you need a narrow, regular or wide fit.


If you're new to walking for exercise, it's important to focus on the type of terrain you will exercise on. For beginners, the ideal terrain is a flat, smooth surface, such as a paved track. Inclines or graveled tracks are better suited for more experienced walkers. If you fail to adhere to this advice, you could develop an injury known as Achilles tendinitis.

The Achilles tendon is a tendon that stretches between your heel and calf muscles. When you are walking on an incline or graveled surface, this tendon has to work harder to flex your feet and keep you balanced. The more you exercise, the stronger this tendon gets. If this tendon has not been built up, this repetitive motion can strain the tendon and lead to Achilles tendinitis.

Physical Therapy

If you unfortunately found this information after you had already injured yourself from walking, physical therapy can help. Physical therapy professionals, like those at Peak Physical Therapy of Brooklyn, are equipped to treat bunions and Achilles tendinitis. In addition to assisting you with recovery, a physical therapist can also work with you to ensure you know what practices to avoid to prevent another walking related injury in the future.

Walking is meant to be a tool to help you improve your health, not hurt you. Make certain you are avoiding those harmful practices that will make your exercise efforts less than effective.


10 July 2015

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