Walking is a low impact, easy to perform sport and it’s one of those that we encourage here in the fitness blog because anyone can do it, anywhere and it’s far less expensive than most other forms of exercise. You need just a good, sturdy pair of shoes to get started and a place to walk or a treadmill to walk on. But despite how safe and low impact it is – there are walking injuries that you need to be aware of in order to protect yourself and your health.
Some common walking injuries include:
- Plantar Fasciitis
- Ingrown Toenails
- Achilles Tendonitis
- Lumbar Strain
- Bunions
Let’s talk about what these types of injuries are and how they can affect you. It’s important to recognize the symptoms and if you are experiencing them, you should see your physician or medical practitioner to receive treatment in order to correct the physical disabilities created by this injuries and to keep you from suffering the greatest injury to your health – which is a cessation of all exercise.
Plantar Fasciitis
This condition is one that involves the plantar fascia that runs from the heel to the ball of your foot. This tissue is a shock absorber and is designed to protect your foot and leg to prevent other injuries incurred by the natural shock of walking. This can be caused when you pound pavement in ill-fitting shoe or a shoe that is too hard. The symptom of the problem is a stiffening of the plantar fascia and pain when you walk in that area. The problem, if left untreated, can eventually turn into heel spurs that is a buildup of calcium in a painful and bony growth around your heel.
Ingrown Toenails
All of us have experienced ingrown toenails and when they happen, the pain can be terrifically bad. This happens when the corners of your nails grow sideways rather than forward. You experience terrible tenderness around the sides of your toes and this can create a sensitivity and agony when you walk. Removing the ingrown toenails can take care of the problem. You can have them treated by a podiatrist or by regular pedicures – this is how I correct my ingrown toenail problem.
Achilles Tendonitis
The Achilles tendon connects your calf muscle to your heel. It can be irritated when you walk overmuch – especially if the strain is not matched by the strengthening or stretching exercises to build it up. It can also be strained by walking up inclines or on uneven ground. If you are just feeling a strain in the area, reduce your intensity and mileage for a time in order to let it heal. You may also engage in exercises like swimming that don’t strain the area. If it because very serious, you will need to consult a physician.
Lumbar Strain
The lumbar is part of your lower back and walking does not necessarily cause a lumbar strain, but rather it’s a strain on an existing back injury. It can feel like you are throwing your back out because the tendons and ligaments around your spine are stressed. Inflammation or arthritis in the area can also cause pain. You need to maintain your back strength and to keep your lower back strong. You need to practice good posture and if you are feeling the stress and the pain in the area – consult your physician in order to prevent a longer-term problem or crippling back injury.
Bunions
Bunions develop on the outer sides of your big or little toe joints when they are too stressed. A bunion is very painful and it involves swelling. Individuals with low arches, flat feet or arthritis are very prone to these types of problem. You need shoes that are more specifically designed for your feet. Shoes with a wider toe area and cushioning pads can protect those areas of your feet. If you already have bunions, you can receive treatment to reduce the inflammation – if the problem is extremely severe – you may need surgery, so again consult a physician.
Have you ever experienced any of these walking injuries?
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