4 mistakes when walking that can harm bones and joints

Walking is one of the simple, low-impact forms of exercise that is suitable for many people. This activity can help reduce pain and improve mobility in people with arthritis when done appropriately. However, walking style, terrain and body reactions also need to be paid attention to avoid pain and stiffness that cause more discomfort.

Walking while looking at the phone

While walking while texting, reading news or bending down to look at the screen can cause the head and neck to tilt forward, the back to change position and the pedestrian to have difficulty observing the terrain. The body then has to adjust to maintain balance, which can cause neck, shoulder, and back strain and affect the way you walk.

This habit also makes people less focused, more likely to miss obstacles or miss steps. For older people or people with balance problems, the risk of falling is even more significant.

When walking, you should limit the use of your phone to maintain a stable posture and focus on observing the road. If you need to see the map, you can stop in a safe place to check instead of moving and looking at the screen.

Skip warm-up

Walking is often considered a light exercise, so many people start right away at a fast pace. However, if the body has just been in a resting state and then moves quickly or goes uphill, the muscles and joints may not have time to adapt to the new level of movement.

People should start slowly and gradually increase the speed, and take time to relax after finishing. People who are just starting out or increasing their level of exercise should do it slowly and pay attention to their body’s reactions. A simple way is to spend the first few minutes walking at a slow pace, then gradually increase it. Practitioners can perform some light movements on the ankles, knees, and hips before starting if they feel necessary.

At the end of your walk, you can slow down for a few minutes instead of stopping suddenly. For people with pain or stiffness, it’s even more important to start gently, because the goal is to maintain consistent movement rather than trying to reach a certain speed or distance.

Frequently walking on hard ground

Walking on concrete, cement or hard surfaces does not necessarily cause joint damage. However, walking long distances on the same hard surface can make some people feel more uncomfortable, especially if they already have knee, hip or ankle pain.

Practitioners can change routes, prioritizing sections with suitable surfaces such as dirt roads, running tracks or grass. It is not necessary to choose a surface that is as soft as possible, it is important that the surface is flat, stable, non-slip and suitable for mobility. Roads that are too soft or rough also cause the ankles to have to be adjusted more, increasing the risk of losing balance.

Try to continue walking when your joints are sore

Another mistake is to think that mild pain is just a sign that the body is adapting and trying to keep going for enough time. However, joint pain when moving is not always a normal reaction.

Ignoring pain can cause lasting discomfort, and may indicate that your shoes, walking style, or level of activity are not appropriate. People who are in pain can reduce the number of exercise sessions, shorten the time or reduce the intensity of exercise.

In particular, you should not try to endure it if the pain is sharp, intense, continuous, causes limping or is accompanied by a lot of swelling, redness and heat in the joint. In these cases, you should see a doctor early, especially if the pain lasts after exercise or gets worse.