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The Benefits of Walking and Maladies of the Feet

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

The-Benefits-of-Walking-and-Maladies-of-the-Feet

 

Step after step, our feet dutifully carry us through errands, adventures, and daily routines. But what happens when these hard-working foundations start to falter? Foot pain, joint strain, or chronic issues like plantar fasciitis or bunions can disrupt your stride, turning something simple into a daily struggle.

It’s all connected. When your hips or spine are out of alignment, the imbalance can shift downward, showing up as pain or dysfunction in your feet. On the flip side, foot issues can set off a chain reaction that travels upward, wreaking havoc on your knees, hips, and back. Chiropractic care restores harmony from head to toe, ensuring that every joint and muscle gets the support it needs to keep you moving easily.

Healthy feet mean more than pain-free steps—they’re the key to a balanced, aligned body.

The physical and mental benefits of walking

Walking is one of the simplest and most accessible forms of physical activity. It requires little more than a sturdy pair of shoes and the willingness to step outside your front door—or jump on a treadmill. Walking fits into nearly every lifestyle, whether it’s a stroll in your backyard, a brisk jaunt around the block, or a hike through a local park. Despite its simplicity, walking offers a profound range of physical and mental health benefits that can positively impact your well-being at any age.

Physical benefits of walking

The physical advantages of walking are immediate and cumulative, making it one of the most effective habits for improving overall health.

  • Improves cardiovascular health: Walking is an aerobic activity that gets your heart pumping and your lungs expanding. According to research from the Harvard Medical School, brisk walking for just 30 minutes five days per week can reduce the risk of stroke by up to 24 percent. It also helps lower blood pressure, improve circulation, and boost overall heart health.
  • Weight management: Walking burns calories, making it a great tool for weight management. Walking can help maintain or even reduce body weight when paired with a balanced diet. Research published in the Journal of Exercise Nutrition & Biochemistry found that walking just 50 to 70 minutes three times a week significantly reduced abdominal fat in overweight individuals. The study revealed that participants who followed this walking routine for 12 weeks saw reduced visceral fat, associated with a lower risk of chronic diseases. Additionally, a Medical News Today article highlights that participants lost an average of 1.5 percent body fat and 1.1 inches around their waists, further demonstrating the positive impact of consistent walking on body composition. These findings emphasize how simple, consistent walking can contribute to long-term weight management and a healthier lifestyle.
  • Boosts muscle and bone strength: Though low impact, walking still engages major muscle groups and helps maintain bone density. A study in the Journal of Bone and Mineral Research found that postmenopausal women who walked four hours a week had a 41 percent lower risk of hip fractures than those who walked less. Walking regularly strengthens muscles and stimulates bone-building activity, which is especially important as we age.
  • Improves joint health: Joints can become stiff and painful due to inactivity or aging, but walking helps keep them flexible and lubricated. The Arthritis Foundation recommends walking to reduce joint stiffness and pain while increasing joint mobility. Regular movement nourishes the cartilage in our joints by increasing blood flow and synovial fluid circulation.
  • Improves balance and coordination: As we age, balance and coordination naturally decline, increasing the risk of falls. Walking strengthens the stabilizing muscles and improves proprioception (our sense of body position), which helps us maintain balance. Over time, regular walking can enhance mobility and reduce the likelihood of injuries.

Mental and emotional benefits of walking

Walking is not just about physical health—it profoundly affects mental and emotional well-being.

  • Reduces stress: Walking has been shown to lower cortisol levels, the hormone associated with stress. Whether a quiet walk in nature or a rhythmic stroll through your neighborhood, walking helps clear your mind and brings a sense of calm.
  • Improves mood: Exercise, including walking, releases endorphins—your body’s natural mood boosters. Studies have shown that spending just 20 minutes walking in a green space can significantly reduce feelings of anxiety and depression. Walking outdoors combines the benefits of movement with the uplifting effects of nature.
  • Enhances sleep: Regular walking can improve sleep quality by regulating your body’s circadian rhythm. A study from Sleep Medicine found that moderate-intensity exercise, such as walking, helps people fall asleep faster and enjoy more profound rest. Improved sleep enhances brain function, mood, energy levels, and overall health.
  • Boosts cognitive function: Regular walking has been linked to improved cognitive health, particularly as we age. A study found that individuals who engaged in regular physical activity, including walking, experienced a slower rate of cognitive decline than those who were less active. The study highlighted that higher levels of physical activity were associated with a lower risk of dementia, suggesting that walking plays a crucial role in maintaining brain function as we age. By increasing blood flow to the brain, walking stimulates neural activity and supports memory, focus, and overall cognitive performance.

Incorporating walking into your daily routine is an investment in your health that pays off in countless ways. From strengthening your heart and joints to lifting your mood and sharpening your mind, the benefits of walking extend far beyond the physical. Whether you walk to stay fit, reduce stress, or simply enjoy the fresh air, the impact on your well-being is undeniable—and all it takes is one step at a time.

Common walking mistakes

Even though walking is one of the most natural and straightforward activities we can do, it’s easy to overlook how walking can have a huge impact on our bodies. Believe it or not, walking incorrectly can lead to pain, discomfort, and injury. Yes, there’s a right way and a wrong way to walk. While it may seem intuitive, many of us develop bad habits without even realizing it. Here are some of the most common walking mistakes that can set you up for future issues:

  • Poor posture: While strolling around the block or trekking through a park, your posture is crucial. Hunching your back or rounding your shoulders while walking can do more than make you feel sluggish; it can strain your back and neck unnecessarily. Poor posture disrupts your natural spinal alignment, leading to muscle imbalances and discomfort. Remember, your head, shoulders, and hips should be aligned, and your gaze should be forward—not down. Keeping your posture in check keeps the rest of your body aligned and reduces strain on key areas like your lower back.
  • Large steps: It’s tempting to take big strides, especially when picking up the pace, but large steps can put extra pressure on your joints and muscles. If your strides are too long, you could be overstretching your ligaments, which increases the risk of injury, particularly in your knees, hips, and lower back. The key is to walk at a pace that feels natural and comfortable. Find a stride that doesn’t cause you to reach excessively forward with each step. A moderate, comfortable pace is much easier on your joints and will help you maintain consistency and avoid strain.
  • Walking at the wrong speed: Every person’s body reacts differently to exercise. This is especially true when it comes to walking. If you’re moving too quickly or slowly, you might not be walking efficiently, which can cause discomfort. Walking too fast can lead to foot pain, shin splints, and muscle fatigue while walking too slowly can hinder your balance and posture. The best approach? Walk at a speed that feels comfortable for your body. Listen to your body and adjust as needed. You should feel energized, not winded, and your body should feel relaxed—not tense.
  • Ill-fitting shoes: A good pair of shoes is essential for walking. Ill-fitting or unsupportive shoes are a major culprit behind foot pain and discomfort. Poor shoes can cause issues in your feet, ankles, knees, and even hips. If your shoes lack proper arch support or cushioning, you might find yourself experiencing aches and pains in places you wouldn’t expect. Invest in shoes that offer support, cushioning, and a snug fit. Don’t forget to replace them regularly, as shoes lose their supportive structure over time, especially after many miles of walking.
  • Improper foot placement: Your feet play a pivotal role in how you walk, and the alignment of your foot during each step can make all the difference. When walking, your feet should land heel first, with the weight gradually rolling forward to the toes. This ensures that the impact of each step is absorbed evenly through your entire foot, reducing strain on your joints. Avoid walking with your toes pointed outward or inward—this misalignment can put undue stress on your ankles and knees. Similarly, constantly landing on the balls of your feet isn’t ideal for walkers. Instead, aim for a fluid, heel-to-toe motion to harmonize your stride.

Ignoring these common mistakes might initially seem harmless, but they can quickly accumulate, leading to significant pain and long-term damage. Your feet, after all, bear the weight of your entire body. How you treat them directly impacts your overall health. Taking care of your feet by walking with the right posture, stride, and footwear helps prevent injury and keeps your entire body in better alignment. So, the next time you lace up your shoes, take a moment to think about your form—and make sure you’re giving your feet the care they deserve.

Common foot problems to watch out for

When it comes to walking, our feet do a lot of the heavy lifting. And while walking is a great way to stay active, certain foot problems can arise from our unique body composition, walking habits, and even just the wear and tear of daily life. Some foot issues are more common than others, and awareness can help prevent or address discomfort before it becomes more serious.

  • Flat feet: Flat feet occur when the arches of the foot either don’t develop properly in childhood or collapse over time due to injury or age. It’s a surprisingly common condition affecting about 30 percent of the population. While flat feet can sometimes be pain-free, many people experience discomfort around the arch or near the ankle. Those with flat feet are also at a higher risk of developing various foot issues, including bunions. If you’re dealing with flat feet, it may be time to reassess your footwear, consider arch supports, or consult a specialist to help alleviate discomfort and prevent further complications.
  • Bunions: Bunions are bony bumps at the base of the big toe, often due to abnormal pressure on the toes, which is much more likely for those with flat feet. This condition can cause the big toe to shift toward the other toes, leading to pain, swelling, and discomfort. Over time, bunions can make walking difficult and may require professional care, such as special footwear, orthotics, or, in more severe cases, surgery. If you notice a bony bump forming near your big toe or experience pain when walking, it’s important to seek advice to prevent worsening the condition.
  • Plantar fasciitis: Plantar fasciitis is a condition that causes inflammation of the plantar fascia, the thick band of tissue that stretches from the toes to the heel and forms the foot’s arch. It’s the most common cause of heel pain, affecting one in 10 people. The pain can range from mild discomfort to severe, making it difficult to walk or stand for long periods. Plantar fasciitis can be a stubborn condition to heal and may require rest, physical therapy, or, in extreme cases, surgery. This could be the culprit if you’re feeling persistent heel pain, particularly in the mornings.
  • Heel spurs: Heel spurs are bony growths that develop on the bottom of the heel due to repetitive stress. Many people have heel spurs without realizing it, as they don’t cause pain or noticeable symptoms. However, for some, heel spurs can lead to stabbing pain, tenderness, or a physical bump on the heel. If you experience pain in your heel that doesn’t go away with rest, it could be time to see a professional for treatment, which may include specific foot care or, in some cases, surgery.
  • Tendinitis: Tendinitis (or tendonitis) occurs when the tendons in your foot become irritated and inflamed, often due to overuse or injury. Tendons are flexible cords that connect muscles to bones, and when they get strained, they can cause significant pain, redness, and swelling. Tendinitis is most common in the Achilles or the tendons along the top of the foot. If you’re experiencing pain or discomfort that worsens with activity, it could indicate tendinitis and proper rest or treatment may be necessary to avoid further injury.
  • Monton's neuroma: Morton’s neuroma is a thickening of the nerve leading to your toes, typically caused by pressure or injury. It’s often described as feeling like walking with a pebble in your shoe—a painful sensation that can worsen over time. This condition requires professional treatment, as ignoring it can lead to long-term nerve damage. If you’re noticing persistent pain between your toes or in the ball of your foot, it could be a sign of Morton’s neuroma, and you should seek medical advice for the best treatment.
  • Ankle sprains: Ankle sprains occur when the ligaments in your ankle are stretched or torn, usually due to an injury, such as when you twist or roll your ankle. These sprains are common among athletes but can happen to anyone. The pain and swelling from an ankle sprain can be intense, and healing often requires rest and care. Multiple sprains over time can weaken the ankle joint and increase the risk of future sprains. If you’ve had an ankle sprain before, be mindful of any recurring pain or weakness in the area.

While some of these foot problems may benefit from rest and natural remedies such as stretching, massage, or cold and heat therapy, others may require professional care for proper treatment. Understanding the symptoms and risks associated with these conditions is crucial in taking proactive steps to prevent further complications. Emphasizing natural approaches like supportive footwear, mindful movement, and holistic therapies can help promote healing and prevent recurring issues. If you’re experiencing persistent pain or discomfort, seeking guidance from a healthcare professional who values a holistic approach can ensure you're on the best path to recovery.

Keeping your feet healthy

Although we can’t avoid every foot issue or injury, there’s a lot we can do to improve the health of our feet—and our entire bodies—while maintaining a regular walking routine.

  • Upgrade your shoes: Your shoes are more important than you might think. To keep your feet in tip-top shape, upgrade your walking shoes about once every six months. Old shoes, worn out, or no longer provide support can lead to long-term injury and pain. When choosing shoes, look for a fit that works with your foot shape and provides solid support, especially for your arches and heels. If you have any special concerns, consider shoes that cater to those needs, such as extra arch support or cushioning for sensitive areas.
  • Stretch and warm up: Even though walking may feel natural, stretching and warming up are still essential steps in preventing injury. Stretching helps increase blood flow and prepares your body for movement. Focus on your lower body, feet, legs, hips, and spine. Doing this will help prevent ligament and muscle strain, keeping your muscles flexible and strong. Simple movements like leg swings or ankle rotations can make a big difference in avoiding overuse injuries.
  • Seek help for pain: Don’t ignore foot pain, even mild. If your feet are causing discomfort, take action sooner rather than later. Start with rest and consider applying ice or heat for relief. You can also reach out to your chiropractor for advice, as they’re trained to spot alignment issues that could be contributing to your foot pain.
  • Pay attention: Your body speaks to you, so pay attention when it’s talking. Take any changes—hip pain, leg discomfort, joint stiffness, a change in your gait, or anything that feels off from your usual routine—seriously. Small signs of imbalance or strain can sometimes be the warning signs of something bigger. If you notice something doesn’t feel right, it’s always worth getting it checked out early to avoid complications later on.
  • Rest: Never underestimate the power of rest. If your feet are tired or overworked, taking a step back is crucial. Don’t be afraid to take a day off from your walking routine. Elevate your feet and let them rest and recover. Your body will thank you for it, and your feet will be ready to hit the ground running—or instead walking—when ready.
  • Get chiropractic care: Chiropractic care isn’t just for your back but your entire body. The alignment of your spine and joints directly impacts the health of your feet, knees, hips, and even your overall posture. Regular chiropractic adjustments can help maintain balance in your body, reducing strain on your lower limbs and enhancing your walking experience. Don’t overlook chiropractic care as a vital part of your holistic foot and body health routine.

By incorporating these small but impactful steps into your routine, you can keep your feet healthy, strong, and pain-free. Enjoy walking without interruptions from injuries or discomfort, and keep moving toward your best, most active self!

How chiropractic care may help your feet

Chiropractic care is about so much more than just your back. It's a holistic approach that aligns the entire body, including your feet, ankles, knees, hips, and spine. Why? Because everything is connected. A misalignment in one part of your body—say, your feet—can cause pain and problems in other areas. By addressing these issues, chiropractic care can improve foot health, prevent future pain, and optimize your walking and mobility.

Restores foot and body alignment

Foot alignment is critical to the health of your entire body. Misaligned feet can lead to a domino effect, causing discomfort and dysfunction in the ankles, knees, hips, and even the spine. For example, if your feet roll inward (pronate) or outward (supinate) when you stand or walk, it could signal misalignment that may affect your knees, hips, and posture. Chiropractors use precise adjustments to correct misalignments in the feet and lower body, restoring balance. This may help improve foot function while reducing strain on the surrounding muscles and joints, helping you move more easily and with less discomfort.

Relieves pain and stiffness

Foot pain is something we all deal with at some point, whether it’s from overuse, injury, or misalignment. Chiropractic adjustments are designed to relieve pain by improving the function of the joints in the feet and ankles and addressing any misalignments in the lower body that may contribute to discomfort. A chiropractor can also release tension and reduce stiffness, allowing your joints to move freely and efficiently. The more consistently you receive chiropractic care, the more likely you will experience long-term relief from foot pain and stiffness.

Improves mobility and gait

Walking isn’t just about your feet; it’s about your entire body working together. Chiropractic care enhances the range of motion in your feet, ankles, and legs, allowing you to walk, run, and move more naturally. Misalignments in your feet or legs can affect your gait—how you walk—and can even lead to issues further up the body, like hip or lower back pain. Chiropractors are trained to assess and adjust your gait, which may improve your walking patterns and help you move with less effort and discomfort. Proper foot mobility is also crucial for balance and coordination, preventing falls and injury as you move.

Complements other therapies

Chiropractors use a variety of approaches to improve foot health, including adjustments, soft tissue therapies, stretching, and targeted exercises. These methods work together to address muscle imbalances or weaknesses in the feet, legs, and lower body. By strengthening foot muscles, improving flexibility, and supporting recovery, chiropractic care enhances overall mobility and helps you maintain long-term foot health. This holistic approach provides the best opportunity for sustained comfort and well-being.

Addresses chronic conditions

Certain chronic conditions, like flat feet, plantar fasciitis, or bone spurs, can be extremely painful and difficult to manage. Chiropractic care offers a non-invasive way to address these conditions. Chiropractors can use adjustments to realign the bones and joints of the feet, improving function and reducing pain. They may also recommend exercises to stretch tight muscles, strengthen the feet, and prevent future flare-ups. Custom orthotics might sometimes be suggested to provide additional support and comfort. Chiropractic care offers a comprehensive approach to managing chronic foot conditions without relying on medications or invasive procedures.

Prevention and maintenance

One of the best things about chiropractic care is its preventive benefits. Regular adjustments may help maintain proper alignment, preventing foot problems before they start. Whether you are prone to chronic conditions or want to keep your feet and body in top shape, ongoing chiropractic care can help you avoid potential issues. Plus, by maintaining alignment and proper function, chiropractic care can improve your posture, reduce fatigue, and enhance your overall physical performance.

When should you seek chiropractic care for foot pain?

If you're experiencing foot pain or discomfort, chiropractic care may help at any stage—whether you’re dealing with a recent injury or chronic issues. Some key signs that you might benefit from a chiropractor include:

  • Chronic conditions like plantar fasciitis, flat feet, or heel spurs that don’t improve with rest.
  • Persistent pain in the heels, arches, or ankles that doesn’t resolve independently.
  • Changes in gait or difficulty walking could indicate misalignment in your lower body.
  • Frequent ankle sprains or lingering stiffness following an injury.
  • General soreness or reduced mobility in the feet, ankles, or lower legs.

Chiropractors can assess your feet and gait, create a personalized plan to address your symptoms and get your body moving better than before. They may also recommend exercises, stretches, or custom orthotics to complement adjustments and speed up healing.

Chiropractic care offers a natural, holistic way to care for your feet while improving overall well-being. Whether managing a chronic condition or wanting to keep your feet healthy and pain-free, chiropractic care can help you walk better, move more freely, and stay active.

Keep moving, stay strong: Walking and chiropractic care

Walking is one of the simplest yet most effective ways to boost physical, mental, and emotional health. It’s accessible, low-impact, and has lasting benefits for the body and mind. But even though walking feels natural, it can strain the feet if we’re not careful, leading to pain and potential injury.

By avoiding common missteps like wearing the wrong shoes, not stretching, or ignoring pain, we can keep our feet happy and healthy as we walk through life. Chiropractic care can take things even further by addressing alignment issues and muscle imbalances that could affect your walking pattern, helping you move more easily and preventing future discomfort.

So lace up those shoes and enjoy the many benefits of walking. And remember, if your feet need extra care, a visit to your chiropractor at The Joint Chiropractic can keep you moving for years to come. Here's to happy feet and a strong, healthy you.

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