{"id":437477,"date":"2026-01-25T23:55:17","date_gmt":"2026-01-25T23:55:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/437477\/"},"modified":"2026-01-25T23:55:17","modified_gmt":"2026-01-25T23:55:17","slug":"walking-injuries-are-common-but-an-exercise-physiologist-says-you-can-avoid-them-by-warming-up-with-these-two-exercises","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/437477\/","title":{"rendered":"Walking injuries are common, but an exercise physiologist says you can avoid them by warming up with these two exercises"},"content":{"rendered":"

Walking may be a low-impact exercise, but that doesn\u2019t mean it\u2019s entirely risk-free. Walking injuries are more common than you might think, but preparing your body to walk with targeted exercises can reduce the chances of that happening, according to Milica McDowell<\/a>, a doctor of physical therapy and exercise physiologist.<\/p>\n

She explains that the two main ways people get injured when walking are by walking too far or too fast before their bodies are ready, or by falling.<\/p>\n

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She encourages walkers to apply the principle of progressive overload<\/a> to walking and to increase their step count safely<\/a> once their cardiovascular system and musculoskeletal system are ready to take on new challenges.<\/p>\n

To reduce your risk of falling, avoid walking in poorly-lit or obstacle-strewn areas, she suggests. You can also use walking poles if you are unsteady on your feet.<\/p>\n

There are other ways you can support your body to avoid injury. One of the best ways is to warm up before you go.<\/p>\n

\u201cWalking is a total-body exercise, and you want to make sure your tissue temperature is up just a little before you embark,\u201d says McDowell. \u201cYou can do this at home before you go by doing some squats or calf raises, or both.\u201d<\/p>\n

\u201cIt’s key to get blood pumping through the lower body so you don’t feel cramping or fatigue when you set out on your walk,\u201d she says. \u201cAt a minimum, these two exercises are a great way to prime your body.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

Here\u2019s how to do them.<\/p>\n

1. Single-leg calf raise<\/p>\n

Single-Leg Calf Raise (HSS) – YouTube
\n\"Single-Leg<\/p>\n

Watch On <\/a><\/p>\n

Sets: 1-2 Reps: 10-15 each side<\/p>\n

\u201cThis is an important exercise that assists with propulsion while walking,\u201d says McDowell.<\/p>\n

\u201cIf you are someone with tight ankles or weak calves, it is hard to propel yourself forward, which makes walking more difficult and can be frustrating.\u201d<\/p>\n

\u201cAlmost half of the time, while you\u2019re walking, you are actually standing on one leg.\u201d<\/p>\n

How to do it:<\/p>\n

Stand in front of a chair or counter with both feet facing forward, holding onto it for support if need be.Lift your left foot off the floor.Rise onto the toes of your right foot, lifting your right heel as high as possible.Slowly lower your right heel to the floor.Do all your reps on one side, then swap sides.2. Squat<\/p>\n

The Right Way to Do a Squat – YouTube
\n\"The<\/p>\n

Watch On <\/a><\/p>\n

Sets: 1-2 Reps: 20-25<\/p>\n

How to do it:<\/p>\n

Stand with your feet hip-width apart, toes slightly turned out and your weight over your heels.Raise your arms to shoulder height, extended in front of you, as a counterbalance.Push your hips back and bend your knees as if you\u2019re sitting down.Stop when your hips get to knee height, then squeeze the muscles of your butt and push through your feet to return to standing.<\/p>\n

Modifications: \u201cIf you’re somebody with balance issues or have had previous falls, you can do a squat by tapping your rear down to a chair as a guide,\u201d suggests McDowell.<\/p>\n

\u201cTo get the most benefit out of doing a squat, go down slowly, then up quickly, or down quickly and up slowly. These two variations in tempo can help you to build eccentric strength or power.\u201d<\/p>\n

Bonus exercise: Hip bridge<\/p>\n

Hip Bridge | Nuffield Health – YouTube
\n\"Hip<\/p>\n

Watch On <\/a><\/p>\n

You don\u2019t need to do this as part of your pre-walk warmup, but McDowell recommends the hip bridge for building relevant strength.<\/p>\n

\u201cBridges are a great exercise to focus on the glute and hamstring muscles, which are part of your power system and propel you forward when you’re walking.\u201d<\/p>\n

How to do it:<\/p>\n

Lie on your back with your knees bent and your feet flat on the floor.Lift your hips until your body is in a straight line from shoulders to knees.Lower your hips back to the floor.<\/p>\n

Modifications: \u201cTake a small pillow or a ball the size of a soccer ball and put it between your knees and squeeze the ball while doing the bridge. This activates your adductor muscle<\/a> in your thigh and your pelvic floor.\u201d<\/p>\n

Shop walking shoes<\/p>\n

If you need new walking shoes, here are three of my top picks from my guide to the best walking shoes<\/a>.<\/p>\n

<\/p>\n

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\"Brooks
\nBest Overall<\/p>\n

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\"Columbia
\nBest on a budget<\/p>\n

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\"Max
\nBest for wide feet<\/p>\n

Skechers Slip-Ins: Go Walk Max Cushioning Arch Fit- Areena<\/p>\n

About our expert\"DrAbout our expertDr Milica McDowell <\/p>\n

Social Links Navigation<\/p>\n

<\/a><\/a><\/a>Doctor of physical therapy, certified exercise physiologist, VP of operations at Gait Happens <\/p>\n

Milica McDowell is a doctor of physical therapy, with more than 20 years of experience in sports orthopedics. She served for nine years as a member of the university faculty in health and human performance at Montana State University-Bozeman and is an expert in exercise, fitness, walking, shoes, healthy habit stacking, behavior change, sports medicine, orthopedics, injury prevention, posture and gait mechanics. McDowell is also a personal trainer, gym owner, 13-time Ironman finisher, 50km ultramarathon finisher and a CrossFit level 1 certified coach.<\/p>\n