Experiencing a certain amount of physical pain is natural when you work out, particularly if you do a vigorous cardiovascular or intense strengthening regimen, or if you have not exercised in a long time. However, extreme pain and bruising on your heel point to problems in your walking workout. Adjust your gear, route, routine and pace to relieve pain and eliminate bruising. If these problems continue, consult your doctor.
Shoe Selection
The shoes you use for casual strolling are not the same shoes you need for your walking workout. Choose shoes designed for walking or running to avoid pain and injury. Your shoes should have significant arch support, firm ankle support and shock absorption. If you bruise on your heel when walking, find a shoe that has gel or another type of insert under the heel. Extreme foot and heel pain may require a visit to a podiatrist and getting a custom insert for your walking shoes.
Shoe Sizing
Select walking shoes that feel comfortable but hold your foot firmly in place as you walk. If your heel slips inside the shoe, you could cause more pain and bruising. Try on walking shoes in the afternoon, when your feet have slightly swelled from the day's activities. Wear the same socks you wear while walking so you can accurately test the fit. You should have up to a half-inch between your longest toe and the tip of the shoe to allow your foot to flex and move when you walk.
Warm Up
An aerobic workout like walking demands a gradual warm-up to help you reduce the chance of injury and exercise without pain. Start your walk at a slow pace, breathing deeply to circulate oxygen to your extremities. As your muscles gain elasticity and your joints are lubricated, pick up your pace and swing your arms. Spend up to 10 minutes warming up for your walk, or more time if you exercise in cold weather or right after waking up.
Alter Your Workout
Your walking workout may require deeper changes to make it painless and help you avoid bruising your heel. Select a route with a smooth and even surface for a more comfortable walk. If the repeated stress of your foot hitting hard pavement causes extreme foot or leg pain, walk on a softer surface like a smooth dirt path or a grassy trail. You can also opt to walk on a treadmill to keep your surface more consistent. You may need to adjust the pace of your workout. As you walk faster, you affect your body more. Slow down, pepper your walk with calisthenics like squats or choose hill climbing or stair climbing to keep your heart rate elevated but your impact low.
