Caution: 7 Most Common Injuries From Walking

Walking is one of the best forms of exercise and an important activity for maintaining overall health. It is a low-impact exercise that is suitable for people of all ages, including seniors. However, like any physical activity, walking is not without its risks. In this article, Regency Square Care Center, a leading provider of health geriatric and aging care, highlights the 7 most common injuries that can occur from walking and provides valuable insights on how to prevent them.

1. Shin Splints

Shin splints, also known as medial tibial stress syndrome, are a common overuse injury that affects the shins. This painful condition typically arises from excessive or repetitive stress on the shinbone and the connective tissues that attach the muscles to the bone. Flexible and well-cushioned footwear, proper warm-up and cool-down exercises, and gradually increasing the intensity and duration of walking can help prevent shin splints.

2. Plantar Fasciitis

Plantar fasciitis is a condition characterized by inflammation of the thick band of tissue that connects the heel bone to the toes. Walkers, especially those with flat feet or high arches, are prone to this injury due to the repetitive stress on the plantar fascia. Adequate arch support, wearing appropriate footwear, regular stretching, and avoiding walking on hard surfaces can aid in the prevention of plantar fasciitis.

3. Stress Fractures

Stress fractures are tiny cracks in the bones that occur as a result of repetitive impact. Prolonged walking on hard surfaces or with improper footwear can lead to stress fractures, especially in weight-bearing bones like the shins, feet, or hips. Ensuring proper footwear, cushioned insoles, and gradually increasing the walking distance and intensity can help minimize the risk of stress fractures.

4. Blisters

Blisters are fluid-filled sacs that form on the skin due to friction or rubbing. While blisters are more of a nuisance than a serious injury, they can still cause discomfort and pain. Wearing well-fitted shoes, moisture-wicking socks, and applying appropriate padding or bandages to areas prone to blister formation can reduce the likelihood of blisters when walking.

5. Patellofemoral Pain Syndrome

Patellofemoral pain syndrome, also known as runner's knee, is a condition characterized by pain around the kneecap. This injury can occur from poor alignment of the kneecap, muscle imbalances, and overuse. Maintaining strong quadriceps, practicing appropriate stretching and strengthening exercises, and using proper walking techniques can help prevent patellofemoral pain syndrome.

6. Lower Back Pain

Lower back pain can result from poor posture, weak core muscles, or excessive stress on the spine while walking. Maintaining good posture, engaging in regular core-strengthening exercises, and using proper walking techniques can contribute to reducing the risk of lower back pain. Additionally, investing in supportive footwear and using walking aids if necessary can also provide relief.

7. Sprained Ankles

Sprained ankles are a common injury that can occur from walking on uneven surfaces or wearing unstable footwear. Strengthening the ankle muscles and ligaments through exercises, wearing appropriate footwear with ankle support, and being cautious of the walking terrain can help prevent sprained ankles. Additionally, practicing balance exercises can enhance ankle stability.

By being aware of these common walking injuries and taking preventive measures, you can enjoy the numerous health benefits of walking while minimizing the risk of injury. Regency Square Care Center urges individuals, especially the elderly population, to prioritize their wellbeing and seek professional guidance when it comes to geriatric and aging care.

Remember, it is always important to consult with a healthcare professional before starting any new exercise regimen or if you experience persistent pain or discomfort while walking. Stay active, stay safe!