Things You'll Need:
- Appropriate walking shoes, like cross trainers
- Thick socks, or specially made walking socks
- Layered clothing
- Sunscreen
- Hat or gloves, depending on the weather
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Step 1
Cross trainers are the best type of walking shoe.Begin preventing walking injuries by wearing the appropriate attire. Choose shoes that are made for walking like cross-trainers, and have a flexible sole with extra cushion on the heel to reduce the impact to the feet and legs. Socks should be thick and absorb moisture from the skin. When walking, wear layers that are easy to remove if it is too warm. Always wear sunscreen to prevent sun damage and be sure to wear a hat or gloves depending on the weather.
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Step 2
Quadriceps StretchAvoid injuries by stretching. Begin each walk with the proper attire, and spend 10 to 15 minutes stretching and getting warmed up. Stretches that can be done are: back stretch, calf stretch, hamstring stretch and quadriceps stretch. Hold each of these stretches for 10-15 second each and breathe normally.
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Step 3
Stop when you begin to feel tired. Many injuries occur when people over-exert themselves and go beyond what their body can handle, causing muscle pains and aches. Drink plenty of water, especially in warm weather and stop if you begin to feel sick or dizzy.
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Step 4
Reduce the chances of shin splints. These can occur when you have been walking excessively, or wearing the wrong type of shoes. If you experience a throbbing or burning in the shins, take a break and do some ankle stretches. Stress fractures are also caused by walking on hard surfaces for an extended amount of time with a lack of down time between walks. Another common walking injury is heel pain. The heel becomes inflamed from a variety of reasons including poor fitting shoes, being over-weight or walking without stretching. Blisters caused by shoes or socks can be prevented in the future by applying a bandage over the areas that may be prone to them.
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Step 5
Be sure to stop and rest immediately if you feel pain. Apply ice to the affected area for 30 minutes at a time for at least three to four days. The ice will help to reduce swelling and relieve pain, and in case there is no ice around, a frozen bag of peas or other vegetable can serve as an ice pack in an emergency.
