1. Starting Off on the Right Foot
Walking is a sport which requires little equipment, so make the investment in a proper pair of walking shoes to help prevent walking injuries. Shoes should be light-weight with good arch and ankle support to prevent strain on your feet, legs and back. If you walk long distances, it is a good idea to buy shoes which are a half size or even a full size larger than you usually wear, as your feet may swell and cause blisters. Additionally, thick, soft socks will help to absorb dampness and prevent blisters while walking.
2. A Well-Oiled Machine
Drinking plenty of water before, during and after your walk not only helps you to feel better and keep your body hydrated, it also helps to lubricate your joints and prevent injury while walking. Carrying a bottle of water with you is particularly important on warm, sunny days.
3. Training Takes Time
Don't overdo it, especially when just beginning regular walking. Start off with smaller distances and increase your pace and time spent gradually to prevent muscle pain, strains and other possible injuries while walking. As a general rule, you should not increase walking time or distance by more than 10 or 20 percent each week. Additionally, take the time to rest if necessary, both during your walk and in between walking sessions to allow your body time to recuperate. Listen to your body and take a break if you are tired or feeling any kind of pain or discomfort.
4. Just Say No to Sprains and Strains
Regardless of your fitness level, proper warm-up and cool-down is an important way to prevent strains and sprains when walking. If your muscles are tight, before or after physical activity, you are more likely to suffer injury to muscles and joints, so spend some time stretching before and after walking. Additionally, start off with a slow walking pace, coming to full speed after about 10 minutes, giving your body a chance to warm up.
5. Posture Makes Perfect
Always walk heel to toe, rolling your foot to the ground to prevent rolling ankles and to reduce the impact on your joints; particularly when walking up and down hills. If necessary, you can reduce the impact on your body by using walking sticks and joint braces as well. Finally, try to keep your tailbone tucked under and your abdomen tight to support your back and prevent injury.
