Daily walk

Experiencing Soreness and Pain from your Daily Walk?

The current global pandemic has, in itself, resulted in various restrictions being imposed. One such restriction is the stay-at-home order.  Like many others, you have taken this opportunity to exercise by having daily walks to stay stronger for longer.

Despite being a simple and easy exercise, undertaking a sudden increase in the walking distance, days, or even in your walking time may result in you developing pains and aches with the risks of developing some injuries. Below are some of the possible types of pain and soreness that you may develop as a result of your daily walk.

Achilles tendinitis

You might have started feeling some pain in your lower calf or probably in the back of your heels.  Your heel and the back of your calf muscles are connected by the Achilles tendons. Walking continuously and for longer distances may cause inflammation or strain the tendons hence triggering some pain on your lower leg. To ease the pain, it is advisable to have warm-ups and regular calf stretches. You could also stick to walking on flat surfaces always to keep your feet in a neutral position.

achilles tendinitis


It is possible to develop a painful swelling on the side of your big toe. Bunions form when bones that are located outside of you little toe or big toe is misaligned. This is most common with those with flat feet, arthritis, or even low arches. In case you develop such pain, it is recommended that you ice the sore area for close to 20 minutes to numb the area after walking. You could also avoid developing bunion by wearing shoes that are wide enough.

hamstring strecth


When overdone, the daily walk exercise may result in you experiencing stiffness, pain, or swelling behind your knee or thigh. This is common, especially when you don't engage in enough warm-up activities; hence your hamstrings get inflammations.  The hamstring tendons are tissues that connect the muscles that run from your thigh through the pelvis, the knee down to your lower leg.  To treat a hamstring, you should stretch out for approximately 15 to 30 seconds.

Runners’ knee

Feeling some throbbing more so in front of the kneecap is meant to happen every time you are walking, and your feet hit the ground. The knee joints are supposed to help in the movement to reduce pain in case of arthritis or any swelling in your knee. However, too much movement of the knee joints may trigger some stiffness of the joints, and you may end up experiencing some pain.

To control these pains, you can opt not to be walking every single day and instead walk on alternating days. You could also use some acetaminophen or ice to reduce the pain. Having good sneakers or trainers with a flexible sole is another possible way to reduce the chances of developing soreness on your knees.

Finally, it is also important that you take good care of yourself.  In case you notice any pains, soreness or aches, you should take a break from the daily walks and have enough time for self-care and home treatments.


If you’ve found this helpful, please share. And if you have any further questions, please let me know below and I or one of my team will do our best to provide you with answers.


Jamie Wood, Founder & CEO


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