Walking: Tips to Make it a Great Exercise

Walking: A Great Exercise for Orthopedic Health

Walking is a fantastic form of exercise that's widely recommended by Orthopaedic Surgeons. It's a low-impact activity that delivers a multitude of benefits for your bones, joints, and overall health.

Benefits of Walking for Your Orthopedic Health

• Strengthens Bones and Muscles: Walking is weight-bearing exercise, forcing your bones and muscles to work against gravity. This strengthens them, helping to prevent osteoporosis and injuries.
• Improves Joint Health: Walking lubricates your joints and improves flexibility. It can also reduce pain and stiffness caused by arthritis.
• Maintains a Healthy Weight: Walking burns calories and aids in maintaining a healthy weight. This is crucial for joint health, as excess weight stresses your joints.
• Enhances Balance and Coordination: Walking improves your balance and coordination, which helps prevent falls.

Walking Tips From An Orthopaedic Perspective 

• • Technique Matters: Focus on good walking form. Here's a breakdown:

    • Maintain a tall posture with your shoulders back and relaxed.
    • Engage your core for stability.
    • Swing your arms naturally at your sides.
    • Strike heel first with each step, rolling through your foot to your toes with each push-off.
    • Take shorter, quicker steps rather than long strides. This reduces stress on your knees.

  • Choose the Right Terrain: Opt for flat, even surfaces like sidewalks, walking paths, or tracks. Uneven terrain can increase stress on your ankles and knees. 

  • Mind Your Pace: Start slow, especially if you're new to walking. Gradually increase your pace and distance as your fitness improves. A brisk walk where you can comfortably hold a conversation is a good target intensity.

  • Hydration is Key: Drink plenty of water before, during, and after your walk to stay hydrated. Dehydration can lead to muscle cramps and fatigue.

  • Use Walking Poles (Optional): Walking poles can improve posture, engage your upper body, and distribute impact away from your knees and hips. This can be helpful for people with knee or hip pain.

  • Listen to Your Body: Pay attention to any pain you experience. If you feel sharp pain, stop walking and consult a doctor. Mild discomfort might be normal when starting, but it should improve as you get used to walking.

  • Invest in Quality Insoles: Consider getting properly fitted insoles for your walking shoes. These can provide additional arch support and improve your walking form.

  • Replace Your Shoes Regularly: Walking shoes wear down over time, losing their cushioning and support. Replace your shoes every 800 to 1000 kilometres or when you notice visible signs of wear.

Who Can Benefit from Walking?

Walking is a great exercise for people of all ages and fitness levels. It's particularly beneficial for those at risk of osteoporosis, arthritis, or other orthopedic conditions. If you're unsure if walking is suitable for you, talk to your doctor.

Common Orthopedic Problems Associated with Walking

Walking is a low-impact exercise, but it's not without potential risks. Here are some common orthopedic problems associated with walking:

• Shin splints: Pain along the shinbone caused by repetitive stress on the muscles and tissues surrounding the tibia.
• Patellofemoral pain syndrome (Runner's knee): Pain around the kneecap caused by irritation of the cartilage or overuse of the muscles around the kneecap.
• Plantar fasciitis: Inflammation of the plantar fascia, a thick band of tissue running along the bottom of your foot, causing heel pain.
• Achilles tendinitis: Inflammation of the Achilles tendon, the large tendon connecting your calf muscle to your heel bone, causing pain in the back of the heel.
• Ankle sprains: Rolling or twisting your ankle awkwardly can stretch or tear the ligaments, causing pain, swelling, and instability.
• Blisters: Friction from shoes can cause fluid-filled pockets to form on the skin, especially on the heels and toes.

Summarising the Dos and Don'ts to Prevent Walking Injuries 

Do:

• Warm-up and cool-down: Light stretches before and after your walk prepare your muscles and prevent stiffness.
• Listen to your body: Don't push through pain. Stop walking and rest if you experience any discomfort.
• Choose proper footwear: Well-fitting, supportive shoes with good cushioning are crucial.
• Maintain good form: Focus on proper walking technique as mentioned earlier.
• Start slow and gradually increase: Don't jump into intense walks. Gradually increase distance and pace as your fitness improves.
• Stretch regularly: Regularly stretching improves flexibility and reduces the risk of injury.
• Stay hydrated: Drink plenty of water before, during, and after your walk to prevent dehydration.

Don't:

• Walk on uneven terrain: Stick to flat, even surfaces to minimize stress on your joints.
• Ignore pain: If pain persists, consult a doctor to rule out any underlying issues.
• Wear worn-out shoes: Replace your walking shoes every 800 to 10000 kilometres or when they show signs of wear.
• Neglect strength training: Building core and leg strength improves stability and reduces stress on joints.
• Walk excessively without rest: Schedule rest days to allow your body to recover.
• Walk in the dark or poorly lit areas: This increases the risk of tripping and falling.

By following these dos and don'ts, you can enjoy the benefits of walking while minimizing your risk of orthopedic problems. Remember, if you have any concerns or pre-existing conditions, consult your doctor before starting a new walking routine. They can provide personalized guidance and ensure walking is safe and effective for you.

Dr. Naveen Chowdary Tummala

SCOT : Dr. Naveen's Bone and Joint Clinic, Sholinganallur

9094567893,9094567894

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