If you want to walk farther and longer without pain, you’re in the right place! With over 16 years of experience as a physical therapist, I’m sharing 7 tips for pain-free walking that can make a big difference in your comfort.
Walking Tip 1: Outside to Inside of Foot vs. Heel to Toe
Many people believe they should walk heel to toe, but that may not be the most effective way for pain-free walking.
Instead, focus on moving from the outside of your foot to the inside as you step.
As you foot pronates, or flattens, it absorbs shock. In turn, this reduces impact force and prevents pain over time.
Walking Tip 2: Rear-Wheel Drive vs. Front-Wheel Drive
Think of your body like a car: using “rear-wheel drive” (pushing with your back foot) rather than “front-wheel drive” (pulling yourself forward with your heel) can be more efficient.
Push off with your calves and glutes instead of pulling with your hamstrings, which can ease sciatic nerve tension and make each step smoother and more powerful.
Walking Tip 3: Lean Forward Slightly
While many people think they should walk upright, a slight forward lean can help keep momentum moving forward.
Learning forward also spaces in the lower spine, which can help reduce nerve pressure and pain, especially for people with spinal stenosis.
Walking Tip 4: Engage Your Core
Activating your core muscles when you walk can prevent excessive back arching, which is a common cause of lower back pain.
A slight forward lean combined with core activation allows your hips to extend without putting extra strain on your spine, making it easier to walk without pain.
Walking Tip 5: How Long Should You Walk?
Start slow and build gradually.
Your ideal walking time depends on your fitness level, goals, and health.
Start with an amount you can do comfortably, whether that’s one minute or thirty. Then, gradually build up over time to avoid injury and enjoy pain-free walking.
Walking Tip 6: Warm Ups and Stretching
Walking acts as its own warm-up, so you don’t necessarily need to stretch before starting.
However, starting with shorter steps and a slower pace can help loosen up your joints.
Save any stretching for after you’ve walked, when your muscles are warmer and more pliable.
Walking Tip 7: Choosing the Right Walking Shoes
Choose the least supportive shoe that allows you to walk comfortably and with a natural stride.
Many people will tell you to wear supportive shoes when walking. However, shoes that restrict foot movement too much can weaken your foot muscles over time.
This in turn can lead to overpronation and pain down the road, especially when walking barefoot.
Look for shoes with a low or zero drop and a wide toe box to encourage natural movement and allow your toes to spread.
Conclusion
Following these tips for pain-free walking can help you walk farther and longer.
Start with small adjustments and see what works best for you.
Over time, these changes can lead to more comfortable and enjoyable walking experiences!
Need Help To Improve Your Walking?
If you live in the St. Louis area and need help to walk without pain, tap the button below to request an appointment with one of our specialist physical therapists.