Exercising is very good for the body's systems. It does not only help maintain a physically fit body, but it can also ensure good health generally. In fact, studies have shown that light exercises are exceptional for emotional therapy, and you can achieve this by jogging a mile or taking an evening walk.
Walking does not seem like too much exercise, but its effect can be immense for the body. The fact that it is simpler and safer makes it the go-to exercise for aging adults or people who would rather stick to lighter workout routines.
However, this seemingly safe exercise can pose some challenges, and you can even pull a muscle while on it. Do you know that you can hurt yourself or get injured while walking? Yes, as unlikely as it may sound, it is true indeed.
In fact, some people have recorded severe fractures or pulled muscles while taking a walk in the park. Although these occurrences are rare, they show how important it is to practice caution while performing simple tasks like walking. This article will highlight the seven most common injuries from walking and how to prevent them.
Does Too Much Walking Cause Injuries?
Whether exercising or walking as a part of your daily routine, it is essential to note that too much of it can be disadvantageous. There is no doubting the importance of walking, but it can become detrimental to your physical and general health when it gets too much.
So how do you detect that you have over-walked? It is usually characterized by a sharp pain in your lower back or a muscle pull. Once you notice these signs while walking, know that your body has reached its daily limit.
Walking injuries are not only triggered by excess walking. It can also occur due to some internal and external conditions. One of the most notable external factors leading to walking injuries is the track you're walking on.
If you walk on a crooked part, you can easily sprain your ankle or pull a muscle. Your health can also cause a walking injury, especially when you have a condition that affects your bone.
Common Walking Injuries
Different injuries can occur when walking, and they affect different body parts. But it helps to know that they are preventable, and you can use knee and back braces to support delicate body parts while walking.
Here are some common walking injuries to be wary of and their prevention methods.
Ankle Sprain
An ankle sprain is an injury that stretches or tears the ligaments holding the ankle bones together. It often occurs when the ankle twists or turns awkwardly, and severe pains in the region usually accompany it. An ankle sprain is self-diagnosable; contrary to speculations, it does not involve any broken bone.
Ankle sprains can take several weeks to heal completely, but they may take less depending on the specialist in charge.
Patellofemoral Pain Syndrome (PPS)
This is one of the most typical knee injuries diagnosable. Athletes and other sports personalities commonly suffer it, but trivial activities like walking can also trigger it. The patellofemoral pain syndrome is a condition that damages the cartilage under the knee cap. Severe pains around the knee characterize it, and it is often medically diagnosed.
Medical professionals can treat this condition, but it would be best to adopt prevention methods as soon as you notice the early symptoms. Knee braces are appropriate for preventing PPS, and the Patella Tracking Short Knee Brace works wonders for this purpose.
Lower Back Pain
Back pain is widespread and affects many young and older adults. The condition is self-explanatory and mainly characterized by sharp pains in the lower section of the spine. It is a muscle injury that often involves either a strain or sprain.
This condition can be prevented and treated with the correct treatment programs. Experts advise the use of braces, and the Posture Recovery Lower Back Brace is s brilliant option.
Shin Splints
Shin splint is a prevalent condition that affects the shin bone. It is usually caused by leg overuse, which can occur when you walk or run too much.
A change in exercise intensity can also trigger this condition, which is characterized by pains within the shin bone. It is usually self-treatable, and you reduce the pains by applying ice to your shin.
Achilles Tendinitis
The Achilles tendon is a tough tissue that connects the calf muscle to the heel bone and tends to strain when overused.
This condition is known as Achilles tendonitis, common for runners and exercising adults. It is characterized by pain and stiffness in the ankle and is often treatable by medical professionals.
Iliotibial Band Syndrome (ITBS)
The iliotibial band syndrome is s very discomforting condition that occurs when connecting tissues rub against the thighbone. These surrounding tissues often get tighter when you bend your knee continuously during physical activities like running and walking.
It is characterized by a feeling of pain, burns, or tenderness on the outside of the knee. This condition may require professional treatment, and it can take several weeks to heal completely.
Plantar Fasciitis
Plantar fasciitis is a walking injury involving the inflammation of the tissue connecting the heel bone to the toes. The inflamed band of tissue runs across the under of the foot, and it is often characterized by pain and tenderness under the foot.
This condition can also be caused by excess exercise involving your feet or using uncomfortable shoes for sports. A massage and an ice pack are among the top DIY treatments for this condition.
How to Prevent Walking Injuries
Some walking injuries do not often seem severe at first, but they can quickly develop into more serious conditions. Hence, it is only ideal that you do your best to prevent them altogether.
Here are some expert tips for preventing walking injuries.
- Use knee and back braces for fragile or infected bones
- Wear appropriate shoes when walking or exercising
- Avoid walking through crooked paths, and pay close attention to your environment.
- Walk at a healthy pace to avoid tripping or other walking accidents.
- Seek immediate medical attention from a professional for any injury.
Conclusion
Getting injured while walking sounds almost impossible, but it is both possible and common, for that matter.
However, it pays to know that these injuries can be prevented or avoided by practicing caution. This article has highlighted the seven most common injuries from walking and some excellent prevention methods.
