Walking Injuries
Although walking happens to be one of the safest forms of exercise, it can sometimes result in injury. Although most people are under the impression that walking has a very little potential of resulting in injury, both beginner and avid walkers often suffer from ailments ranging from sore muscles and feet to more debilitating conditions like broken bones and torn muscles. According to a University of Pennsylvania Medicine study, women over the age of 65 happen to have a greater risk of injury while walking. Regardless of if you are walking for health, for leisure, or for competition, many of the injuries that can occur while walking are avoidable with the proper knowledge and awareness.
The Feet
Perhaps the part of the body that is most affected by walking and exercise are the feet. As the absorbers of our weight, our feet can cushion up to one million pounds of pressure during a single hour of vigorous exercise. While walking and running, they support nearly double our body weight! It is not difficult to recognize why our feet are highly susceptible to injury.
The plantar fascia is the tissue that runs along the bottom of your foot from the heel to the toes. Plantar fasciitis, also known as walker’s heel, occurs when the fascia is strained and becomes painful where it is attached to the heel bone. The repetitive activity of walking puts stress on the heel and related tissue triggering pain. You may be experiencing plantar fasciitis if you find yourself feeling a stabbing sensation in the heel of your foot. Pain may also be experienced when the sole of the foot is stretched. You can test this by pulling your foot and toes back towards your chest.
Not to be confused with plantar fasciitis, when intense strain is placed on the Achilles tendon, the tendon that connects the calf muscle to the heel bone, it may result in a condition known as Achilles tendinitis. Achilles tendonitis begins as an ache in the heel and gradually escalates to a more intense sensation, particularly in the area between and including the lower calf and heel. These types of injuries are more likely to occur if you walk on hill-like terrain. When walking either up or down hilly terrain, you are more likely to place greater emphasis on your forefoot to gain grip and control which pushes your heel to drop too low inside your boot. Pain that results from Achilles tendonitis can range from mild to severe and affects the sufferer even when performing day-to-day activities.
As with many other walking ailments, problems with feet often begin with the shoes. It is necessary for your shoes to fit properly in order to avoid blisters. Shoes that are too tight or too loose will almost always cause problems with the feet. To ensure that shoes fit properly, be sure that there is a half-inch space between your longest toe (usually the first or second toe) and the end of your shoe. Be sure that slight movement of your toes is still possible inside of the shoe. Your heel should not slip out of your shoe when you walk. Likewise, you should always wear socks that fit your foot properly, without being too tight or too loose. Choose soft wicking fabric and avoid cotton, as it absorbs moisture and can be quite rough in texture. However, if you do happen to find yourself with blisters, follow these tips to help heal as quickly as possible.
Lower Back
It is highly likely that every person has or will experience back pain at some point in their life. Lower back pain, in particular, is one of the main reasons for doctor visits. For adults over 40 years of age, it ranks third as a reason for doctor visits, only following heart disease, and arthritis. Thankfully, ninety percent of people who experience low back pain for the first time get better in a period of two to six weeks. Only seldom do people with low back pain develop chronic back problems. However, lower back pain, no matter the cause, can make walking uncomfortable. Disc injuries and muscle function issues can place pressure on the sciatic nerve which also may cause back pain while walking. It is necessary to have the root cause of back pain properly evaluated, as different injuries call for different treatments and approaches. While walking is sometimes recommended to relieve back pain, encourage weight loss, and improve posture, walking for any reason aside from necessity should be avoided until the underlying problem is determined.
Knees and Shins
Although walking is certainly easier on joints than many high impact activities; it is not without its own set of problems. Overexertion, overuse, walking on hard surfaces, and overpronation are some of the most common reasons for knee-joint pain. Overpronation occurs when your foot rolls inward after descending and continues to roll when instead, the foot should be pushing off of the ground, twisting the foot. Subsequently, this causes pain in the shin and knee. You can know if you happen to be overpronating because you will find that your shoes may show excessive wear on the inner side. Also, they will lean inward if you set them on a level surface.
Be careful when choosing a walking surface and be aware of your walking speed and intensity in order to avoid injury. The most ideal surfaces are even and firm, but not an overly hard surface such as concrete whenever possible. If you must walk on a harder surface such as concrete, be sure to wear well-cushioned shoes. Keep in mind that hilly terrain can also cause stress on the joints and hiking boots should be worn whenever walking on this kind of terrain. As for pace, a good key to remember is that your walking pace should cause you to feel winded while speaking but not so much that you begin to struggle for air. Always listen to your body and walk at a pace that is comfortable.
Similar to knee-joint pain, shin splints occur when a person dramatically increases their workouts or exercises on the pavement, making the injury common with avid walkers. Aching shins is a very common complaint for new walkers. It can also be a problem for walkers increasing their speed or distance. Shin pain is caused by too much stress on weak shin muscles. Symptoms can include throbbing, tenderness, and aching from below the knee to the ankle. The pain is normally worse early in the morning and at the beginning of your walk, and can gradually get better as your walk progresses.
To prevent shin splints, start all workouts with a warm up by walking at the beginning of each walk. You should also perform ankle circles by rotating the ankles and perform toe points by pointing the toes then flexing the foot in order to loosen your muscles. Do these exercises several times each day and stretch your calves, shins, and Achilles tendon after every walk. Don’t forget to replace your shoes as needed and as mentioned earlier, be sure to choose the right shoe and proper size for your foot. Additionally, avoid concrete when possible.
Hips
Perhaps one of the more serious injuries on this list is the hip and joint inflammation that some walkers experience, also known as bursitis. Bursitis is a painful condition that affects the small, fluid-filled sacs (bursae) that cushion the bones, tendons, and muscles near your joints as they move against each other. Bursitis occurs when these sacs become irritated and inflamed and put pressure on nearby tissue. Bursitis typically occurs near joints that perform frequent, repetitive motion or are overused, which is why this problem can be found in avid walkers.
If you have bursitis, the affected joint might feel achy or stiff, feel tender when you move it or press on it. The area will often appear swollen and red. One may also feel a sharp pain when attempting to use the affected joint. Treatment for bursitis ordinarily involves resting the affected joint in order to protect it from further trauma. For most people, bursitis pain fades away within a few weeks with rest and proper treatment. To prevent bursitis, always remember to warm up, stretch, and take frequent breaks during exercise.
Conclusion
As is typical with any workout injury, if you ever feel you are experiencing any of the conditions listed above or any others, consult your doctor with your concerns or seek emergency treatment if you are experiencing severe pain or discomfort. Your doctor can help to ensure that you are exercising appropriately based on your personal health and medical history.