Walking QUICKGuide

prevent walking injuries

The experts at Summit have brought together easy tips to prevent walking injuries in this QUICKGuide.

Walking Routine

Avoid too much, too soon. Walking, as with other exercise, should be staged in terms of intensity, distance, and frequency. A good test for determining if you are working too hard early on is the talk test. You should be able to hold a conversation while walking without getting out of breath.

One size does not fit all for walking gait

Each person’s walking mechanics are a little different and for the most part, that is okay. What’s most important for everyone is to engage the core muscles to help maintain a good posture, hold your head high, and relax your ankles, knees, hips and arms. For your feet, a rolling motion from heel to toe as weight shifts is best. Walking flat footed equates to injury later on.

Cushion or stability?

Your feet carry all the load of walking, and they deserve a good shoe. For most people, a balance between cushion and stability, and just plain comfort are good factors for deciding on a well-constructed shoe. If you have had joint problems in the past, go with more cushion in the shoe. For those whose feet roll inward when walking (your other shoes will show wear by the outer side of the heel and inside near the big toe) consider a shoe with more stability and shock absorption.

Are your shoes worn in or worn out?

After time and based on the frequency of use, shoes wear out. This is no real surprise, but it’s important that once shoes no longer provide good support for your feet, it’s time to toss them.

Summit Orthopedics offers comprehensive sports medicine expertise

From Olympians to pro athletes to kids in youth sports and those that just want to be more active—Summit Orthopedics delivers expert care by fellowship-trained sports medicine physicians. If you are recently injured or concerned about ongoing pain, Summit Orthopedics sports medicine specialists have the expertise to evaluate your discomfort and develop a plan to quickly and safely help you get back to being active.

Start your journey to stronger, healthier athletic condition. Find your sports medicine expert, request an appointment online, or call us at (651) 968–5201 to schedule a sports medicine consultation.

Summit has convenient locations across the Minneapolis-St. Paul metro area, serving Minnesota and western Wisconsin. We have state-of-the-art centers for comprehensive orthopedic care in Eagan, MNVadnais Heights, MN, Plymouth, MN, and Woodbury, MN, as well as several additional community clinics.

More resources for you

While this guide provides the basics to prevent walking injuries, we have more in-depth information for fellow walkers.

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  • Catie Boyum, PT, MA

    Watching patients succeed in recovery as the result of the education and tools received in PT is the intangible reward of my job. I am only the tour guide — the true worker is the patient.

    More about this expert

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