Walking is one of the simplest and most effective forms of exercise, but just because it’s low-impact doesn’t mean it’s injury-proof. Many people experience pain or discomfort from walking, especially as they increase their activity in the spring. Whether walking for fitness, commuting, or simply enjoying nature, repetitive stress and improper biomechanics can lead to injuries requiring physical therapy.
Here are some of the most common walking-related injuries and how to prevent or manage them.
1. Patellofemoral Pain Syndrome (PFPS) – “Runner’s Knee”
What It Is: Patellofemoral pain syndrome is pain around or behind the kneecap caused by misalignment, muscle imbalances, or overuse. Walking on uneven terrain, downhill, or with poor footwear can exacerbate it.
Symptoms:
Aching pain in the front of the knee
Pain that worsens when going up or down stairs
Stiffness after sitting for long periods
How Physical Therapy Helps: A physical therapist will focus on hip and quadricep strengthening to improve kneecap tracking and gait retraining to correct mechanics.
Try This Exercise:
Straight Leg Raise (Strengthens quadriceps without knee stress)
Lie on your back with one leg straight and the other bent.
Lift the straight leg 12 inches off the floor while keeping the knee locked.
Hold for 2 seconds, then lower slowly.
Repeat 10-15 reps, 2 sets per leg.
2. Calf Strain
What It Is: Overuse or improper warm-up can cause the calf muscles (gastrocnemius and soleus) to overstretch or tear. Walking on hills or increasing your mileage too quickly can contribute to this.
Symptoms:
Sharp pain in the lower leg
Tightness and swelling in the calf
Pain when pushing off the toes while walking
How Physical Therapy Helps: A PT will incorporate stretching, strengthening, and soft tissue techniques to restore flexibility and prevent re-injury.
Try This Exercise:
Calf Stretch (Loosens tight muscles)
Stand facing a wall with your hands against it.
Place one foot behind you and keep the heel on the ground.
Lean forward until you feel a gentle stretch in the calf.
Hold for 20-30 seconds, repeat 3 times per leg.
3. Plantar Fasciitis
What It Is: Plantar fasciitis is inflammation of the thick band of tissue on the bottom of the foot, often caused by tight calves, poor arch support, or excessive walking on hard surfaces.
Symptoms:
Sharp heel pain, especially in the morning
Pain that worsens after prolonged standing or walking
Tightness along the bottom of the foot
How Physical Therapy Helps: PT focuses on calf stretching, foot strengthening, and gait adjustments to reduce strain on the plantar fascia.
Try This Exercise:
Towel Curl (Strengthens foot muscles)
Place a small towel on the floor.
Use your toes to scrunch the towel toward you.
Repeat 3 sets of 10.
4. IT Band Syndrome
What It Is: The iliotibial (IT) band is a thick connective tissue running along the outside of the thigh. It can become tight and irritated from repetitive movements like walking on uneven surfaces or at a fast pace.
Symptoms:
Pain on the outer knee or hip
Worsens with prolonged walking or downhill movement
Tenderness along the outside of the thigh
How Physical Therapy Helps: PT includes hip strengthening and IT band stretching to reduce tension and prevent friction on the knee.
Try This Exercise:
Side-Lying Leg Raises (Strengthens hip stabilizers)
Lie on your side with legs stacked.
Lift the top leg 12 inches up, keeping it straight.
Lower slowly and repeat 10-15 times per leg.
5. Achilles Tendonitis
What It Is: The Achilles tendon connects the calf to the heel and can become inflamed from excessive walking—especially on hilly terrain or with tight calves.
Symptoms:
Pain and stiffness at the back of the heel
Swelling or tenderness along the tendon
Pain that worsens after activity
How Physical Therapy Helps: PT focuses on eccentric strengthening and calf flexibility to improve tendon health.
Try This Exercise:
Eccentric Heel Drops (Strengthens Achilles tendon)
Stand on a stair or step with your heels hanging off.
Slowly lower your heels below the step.
Raise back up using your good leg, and repeat 10-15 times per side.
Preventing Walking Injuries
To reduce your risk of injury, keep these tips in mind:
✔️ Wear proper footwear – Shoes should provide arch support, cushioning, and stability.
✔️ Warm up before walking – Gentle ankle circles, leg swings, and dynamic stretches can help.
✔️ Increase mileage gradually – Avoid sudden jumps in distance or intensity.
✔️ Strengthen key muscles – A strong core, hips, and calves help absorb impact and stabilize movement.
✔️ Listen to your body – Persistent pain is a sign you may need professional guidance from a physical therapist.
When to See a Physical Therapist
If pain lingers for more than two weeks, worsens with activity, or starts affecting your daily life, a physical therapist can help identify the root cause and create a treatment plan. Walking should be pain-free and enjoyable, and PT can get you back on track safely!
Got walking-related pain? Don't ignore it—seek professional help to stay active and injury-free!
Make an appointment today with a physical therapist. We have in-person and telehealth appointments available.
A physical therapist can help you Restore Your Body!
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