Health Topics for Sports Medicine

Department of Orthopaedic Surgery

UI Family Care

Walking Injuries

Walking is a great way to maintain a lifelong program of exercise. The benefits of walking occur whether it is done slowly, up or down hills, on a track, or on a hike. Walking can also be done indoors or outdoors. Many shopping malls open early and sponsor mall walks. Walking is easy on the knees, ankles, and back. Although not injury-free, walking has a very low injury rate.

Common walking injuries are problems related to pain in the ankles, feet, shins, calves, and knees. Treat walking injuries with RICE therapy: rest, ice, compression, and elevation. Aspirin or ibuprofen may be taken to reduce inflammation. These medications should not be taken without approval from your healthcare provider if you have an ulcer, kidney problems, an allergy to aspirin, or are on a blood-thinning medication.

Injuries like sprains, strains, and tendonitis can be avoided. So can heel bone spurs, black toenails, and shin splints. Footwear, training mistakes, faulty problems with body structure or exercise techniques, and the environment are the typical causes of walking injuries.

Wear stable, comfortable shoes with good cushioning. High-top trail or hiking shoes best support the ankles while hiking.

Doing too much, too fast, too soon when training puts the walker at risk. So does trying to exceed one's limit. Muscle fatigue and muscle cramps can develop. Grow stronger and avoid injury by increasing mileage NO MORE than 10 percent each week. Stop walking if joint pain or swelling exists. Drink plenty of fluids, especially in hot or humid weather.

Problems with body structure can affect a walker's performance and increase risk for injury. Body structure problems include a curved spine, differences in leg length, high arches, and excessive muscle tightness. One sign of these problems is abnormal shoe wear. Proper shoes can also correct these problems or reduce the risk for overuse injuries of the knees and ankles.

Terrain, weather, temperature, and air quality can affect a walker's safety and health. Avoid walking on muddy, wet, or icy surfaces. A fall or sudden twisting movement could cause a bad injury. Avoid brisk walking in hot or cold temperature extremes and when pollution levels are high.

Ongoing and painful injuries should be medically evaluated by your healthcare provider.

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