Walking is considered one of the most popular exercises, and it’s no surprise why. There are many benefits to walking, from reducing the risk for serious diseases to feeling better overall.
In fact, more people prefer walking for exercise than running. It’s something that most people can do, even if you have an injury that prevents you from doing other exercises.
However, walking can cause pain and discomfort after a while or if proper precautions aren’t taken. If you suffer from any ailments caused by walking, don’t fret.
There are simple remedies that you can start using today, so keep on reading!
1. Do Some Stretching
Stretching is a great place to start because you can target any area of your body. If you have specific hip and foot pain, consider stretching before and after your walk.
Stretching can also prevent muscle cramps from occurring, specifically in your calves and feet. Make sure to take it easy and don’t overstretch, as this can cause a more severe injury.
Incorporating simple stretches into your everyday life can help prevent further pain while walking and ease any pain that you currently experience.
2. Implement Strength Exercises
Keeping your body both flexible and strong is key for avoiding pain from occurring. Doing resistance exercises can strengthen your feet, legs, and hips so that you no longer feel so sore during or after walking.
You can either use resistance bands to target specific areas or even use your own body’s weight. You don’t need fancy equipment, just make sure to do the exercises correctly, so you don’t pull any muscles.
3. Try New Shoes
Your shoes could be a significant contributor to your discomfort, especially if they are older or in the wrong style.
Old shoes do not provide you the support you need. Though you may think they’re comfortable and fit you just right, they’re making your body compensate in other ways, which could be why it hurts to walk.
Consider looking for shoes that will give you the support you need. If you have foot pain or ankle pain, ankle support shoes could solve your problems.
Shoes that fit well with proper arches are necessary to walk for long periods of time with no pain.
4. Consider Arch Supports
Getting arch supports can allow you to be pain-free even if you’re not walking for exercise. If you have constant pain even when just walking around your house or at the store, consider getting arch supports.
These are made to fit in any of your shoes so that you can switch them from your exercise sneakers to your regular shoes.
They will keep your feet stable while walking or standing, which can eliminate that nagging pain.
You can either buy them at a store or get them custom-made by a doctor. Depending on your pain level, custom-made arch supports may be your best option.
5. Don’t Underestimate Ice
You may think that ice is only necessary when you do hard or long workouts, but this isn’t the case. If you feel pain after walking, ice your feet to reduce inflammation and soreness.
You can either use a bag filled with ice or even a frozen water bottle to roll over the sore area. You can also fill up a bucket with ice and soak your feet in it for 5-15 minutes.
This is a natural remedy that you can do daily, so it’s something that you can incorporate into your daily routine.
6. Buy a Topical Pain Reliever
Using a topical pain reliever after walking can help to reduce the pain and discomfort.
There are many affordable products that are over the counter that provide heating and cooling effects. You can even combine this with icing it, which can give you the best results.
Many of the topical creams include ingredients that reduce pain, such as salicylates or substance P. Like using ice, this is something you can use daily if you suffer from chronic pain.
7. Wear Night Splints
Wearing night splints may be able to combat your pain from walking while you’re asleep. They keep your feet in a locked ninety-degree position while you sleep.
This prevents your feet from pointing or moving in ways that could cause cramping and causes a constant passive stretching of the Achille’s tendon and plantar fascia.
Passive stretching can strengthen your feet while making them more flexible and help the inflammation in your feet to heal.
8. Elevate Your Feet
After walking, elevate your feet to reduce swelling. While your walking, gravity is constantly pulling you down, but putting your feet up can counteract that to reduce the inflammation.
This will also reduce pressure, increase blood flow, and relieve muscle tension. Walking can cause pressure on your veins, as they have to work extra hard to pump blood to your heart.
Putting your feet above your heart can help your blood flow more naturally and reduce the tension in your muscles, which will also reduce the soreness you feel.
9. Use Epsom Salts
Epsom salts are often used as a detox, as they can remove toxins from the body. This can help your pain, as it can reduce inflammation and irritations that are caused by walking.
Soaking your feet in a bath of Epsom salts weekly is an easy and natural way to reduce any discomfort.
Alleviate Pain and Discomfort
Because walking is such a beneficial exercise, you don’t want your pain and discomfort to prevent you from doing it.
Though it may seem more trouble than it’s worth, there are many simple remedies that you can incorporate into your daily life to alleviate your suffering.
You will be able to get back to your walking routine in no time and with no pain. Then, peruse through more of our articles today for additional great content like this.