Walking may seem, on the surface, like one of the safest activities you can do. And jogging would appear to be almost as safe, because both activities do not involve the physical contact of many sports or the physical demands of long-distance running. But your form and the amount of walking or jogging you do can lead to serious injuries, as can the surface upon which you walk and jog. Choosing an even surface and paying close attention to the way your feet strike the ground and the athletic footwear on your feet can help minimize your risk of injury.
Uneven Surfaces
Walking or jogging on an uneven surface can put a strain on your hips as you try to keep your balance moving forward. That's why walking on a treadmill is often recommended for people at higher risk of hip injuries. An uneven surface, or one that is icy or wet, can also contribute to falls and the injuries that can accompany a nasty outdoor fall.
Overdoing It
Walkers and joggers hoping the miles they cover will help burn fat, tone muscles and build up cardio-respiratory fitness should keep in mind that more isn't always better. Overdoing it, either because you're trying to accelerate your fitness schedule or because you temporarily feel more energetic, can be a major cause of injury. Joggers should stick to a 10-percent rule, which limits you to increasing your daily distances by no more than 10 percent per week. Also, if your muscles and/or joints become sore while walking or jogging, pay attention and follow the RICE treatment plan of rest; ice on the sore areas; compression, which means wrapping the sore area, such as sporting a knee or ankle brace; and elevation, which means keeping your feet up as much as possible for a few days after you feel your injury.
Improper Form
You might not give much thought to your posture or your stride as you walk, but they matter very much. And how your feet strike the ground as you jog can either keep you on the run or can have you laid up with foot and leg injuries. The biggest key is to land on your forefoot, rather than your heel, as you do in walking. The forefoot and middle part of your foot are cushioned to return the energy that is placed on the foot when you land while jogging.
The Wrong Footwear
Even if you're just walking for exercise, you need sturdy shoes to keep your feet healthy, as well as your knees and back. Walking or running shoes that do not provide adequate arch and heel support can not only lead to injuries such as plantar fasciitis, but knee and back strain as well. Look for signs of uneven wear and tear on your walking or running shoes that may indicate you need to adjust your stride.
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