Walking Dos and Don’ts


Now that the Summer heat is finally waning, you might be thinking about getting outside and getting your heart rate up! Walking is an excellent way to exercise outdoors. It’s an activity that pretty much anyone can do. Even if you’ve been relatively sedentary all summer, walking can help elevate your heart rate, drop some pounds, and even reduce the risks of certain health issues. It also keeps your feet active and flexible and improves your circulation.

Even exercises as seemingly simple as walking can come with their issues though! We here at Maple Springs Foot Center put together a list of dos and don’ts for when you start walking.

Dos and Don’ts for Walking as Exercise

DO: start off at a gradual pace. We see patients end up with injuries like Achilles tendonitis all the time because they did too much too soon. Research a program that builds distance and intensity gradually. Keep tabs on how your body is feeling and rest as needed.

DO: get the right pair of shoes. Walking shoes should be in good condition and not stretched out or worn. Well-fitting shoes will offer the right amount of support and protection for your foot. Loose shoes can slip and cause you to trip or can cause blisters. The experts say to get a new pair every 500 miles of walking. Consult with someone at a sports store for shoes right for your feet.

DO: bring a water bottle. Dehydration can lead to painful cramps or swelling in your feet and ankles.

DO: find a partner. Partners help to keep you accountable and safe. Plus, it’s fun to have a companion to chat with on your walk!

DON’T: skip the warmup stretches or cool down exercises. Warmups will ensure your feet and ankles are limber and ready for exercise. Cooling down will help your muscles relax easily. Skipping these can result in pain or injury.

DON’T: Ignore any pain. Walking through the pain can lead to serious injury. Pain is your body’s way of saying it’s had enough!

If your feet or ankles are hurting after a walk, call us today. Dr. Stuart Snyder here at Maple Springs Foot Center can help assess and treat any foot or ankle issues you might be experiencing. To get in touch, request an appointment online or call our office conveniently located in Gaithersburg, MD at 301-762-3338.