02 Aug Summer means More Walking and possibly aches and pains!
With August marking we are deep into summer, the days are longer, and the weather invites us to spend more time outdoors. One of the simplest yet most effective ways to enjoy the sunshine and stay active is walking. However, to make the most out of your walks and minimize the risk of injury, it’s crucial to incorporate stretching into your routine. In this blog, we’ll explore the muscles used in walking, common walking injuries, and the three best stretches to improve your walking experience and prevent injuries.
Section 1: Muscles Used in Walking
Walking is a full-body activity that primarily engages the following muscles:
1. Quadriceps:
Located at the front of the thigh, these muscles are responsible for extending the knee and propelling you forward with each step.
2. Hamstrings:
Found at the back of the thigh, the hamstrings work to bend the knee and help in lifting the leg.
3. Glutes:
The gluteal muscles in your buttocks stabilize the pelvis and provide power during the push-off phase of your step.
4. Calves:
The calf muscles, especially the gastrocnemius and soleus, are vital for pushing off the ground and controlling the movement of the ankle.
5. Hip Flexors:
These muscles, including the iliopsoas, lift your thigh and move your leg forward.
6. Core Muscles:
A strong core helps maintain balance and stability while walking, preventing undue stress on your lower back and hips.
Section 2: Most Common Walking Injuries
While walking is a low-impact activity, injuries can still occur, especially if you walk long distances or on uneven terrain. Some of the most common walking injuries include:
1. Plantar Fasciitis:
Inflammation of the thick band of tissue that runs across the bottom of your foot, causing heel pain.
2. Shin Splints:
Pain along the front of the lower leg, often caused by overuse or improper walking techniques.
3. Achilles Tendinitis:
Inflammation of the Achilles tendon, which connects the calf muscles to the heel bone, leading to pain and stiffness.
4. Knee Pain:
Can be caused by overuse, improper footwear, or misalignment issues.
5. Hip Pain:
Often a result of muscle imbalances or poor walking posture.
Section 3: The 3 Best Stretches for Walking and Preventing Injury
To keep your muscles flexible and reduce the risk of injury, incorporate these three stretches into your routine:
1. Calf Stretch
- Stand facing a wall with your hands pressed against it.
- Step one foot back, keeping it straight and pressing the heel into the ground.
- Bend the front knee slightly and lean forward until you feel a stretch in the calf of the back leg.
- Hold for 20-30 seconds and switch sides.
2. Hamstring Stretch
- Sit on the ground with one leg extended straight out and the other leg bent with the sole of the foot against the inner thigh.
- Reach forward toward the toes of the extended leg, keeping your back straight.
- Hold for 20-30 seconds and switch sides.
3. Hip Flexor Stretch
- Kneel on one knee with the other foot in front, forming a 90-degree angle at both knees.
- Push your hips forward gently until you feel a stretch in the front of the hip of the kneeling leg.
- Hold for 20-30 seconds and switch sides.
By understanding the muscles involved in walking and addressing common injuries with proper stretches, you can enhance your walking routine and enjoy the benefits of this simple yet powerful activity all summer long. Still need help? Book a stretch session at StretchSource® and we will get you on your way to enjoying a pain free and active summer!