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Overcome Walking Challenges With These Tips

By Rachel Carver

Walking has many benefits. A regular walking routine can help you lose weight, build stronger muscles, and improve cardio endurance. Increased movement also combats a life typically filled with too much sitting.

However, like other training programs, a walking regimen comes with challenges. Read on for some ways to overcome walking challenges.

Knee Pain

Walking is a good low-impact exercise if you have knee issues. To prevent knee pain during or after your walk, start by evaluating your footwear. Your walking shoe needs to fit your foot correctly and should be replaced after 500-600 miles of walking.

Keep your strides at a pleasant gate without over stepping, and increase your weekly mileage slowly to avoid overdoing it. If your knee pain persists, seek answers and next steps for pain relief at The Joint Chiropractic clinic near you. The Joint's affordable pricing and walk-in visits make it easy to get the care you need.


Think about what you eat before you start a walk. You want to consume simple carbs that can be easily digested before a workout. Short walks might require a banana or piece of toast. Walks longer than an hour or more intense might require oat meal or a smoothie. Overeating before a walk can leave you feeling sluggish and tired.


You do not always have to spend an hour at the gym to complete a good workout. During a 10-minute walk, you can walk hills at a faster pace and work more muscle groups. You can also incorporate walking lunges and other bodyweight exercises into your workout to quickly increase calorie burn.

Feeling Stiff or Sore

Other physical activities such as running and cycling are usually more intense than walking. However, increasing your mileage too quickly can result in an injury. Adding too many intervals at once or increasing your speed without enough recovery time can lead to pain and discomfort. Sore or stiff muscles before you start your walk probably mean you need more rest between workouts.

Side Stitches

Diaphragm spasms cause side stitches. This can happen during rapid breathing. Stop walking if your side stitch becomes painful to allow your breathing to return to normal.

Starting your walk with a rapid pace can lead to side stiches. Begin walking slowly and gradually speed up to prevent this. Eating or drinking too much before a walk can contribute to side stiches, so pay attention to what you consume before your workout.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Flowery Branch, Ga.

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