Walking is one of the most accessible and beneficial forms of exercise available. It boosts cardiovascular health, strengthens bones, improves mood, and connects us with the outdoors. But what happens when that simple, joyful movement starts to cause a nagging, persistent pain?
It’s a frustratingly common scenario. You start a new walking routine, feeling motivated and energised, only to be sidelined by an unwelcome ache in your heel, shin, or hip.
The good news is that most walking-related pain is preventable and treatable. The key is to look beyond the symptom and understand the root cause of the discomfort. As Myotherapists, we act as biomechanical detectives, tracing your pain back to its source to provide lasting relief and get you back on your feet, pain-free.
Why Does Walking Hurt? The Overload Principle
Barring a trip or fall, almost all walking pain stems from one thing: overload. This means a particular structure in your body—be it a tendon, muscle, or bone—is being subjected to more stress than it can currently handle. This overload is often caused by:
Doing too much, too soon: Rapidly increasing your walking distance, speed, or frequency without giving your body time to adapt.
Poor Footwear: Wearing old, worn-out, or unsupportive shoes that don’t provide adequate cushioning or stability.
Underlying Biomechanical Issues: This is the most common cause we see. Pre-existing muscle imbalances or movement patterns that create inefficiency and place excessive strain on specific areas.
The “Usual Suspects” – Common Walking Injuries
While pain can occur anywhere, our clinical experience shows a few common injuries crop up time and time again in walkers.
Plantar Fasciitis
What it feels like: A sharp, stabbing pain on the underside of your heel, which is often most severe with the first few steps in the morning or after a period of rest.
The Likely Cause: While the pain is in your foot, the problem often starts further up the leg. Tightness in your calf muscles is a primary culprit, as it creates a constant pulling force on the plantar fascia, leading to irritation and pain.
Shin Splints (Medial Tibial Stress Syndrome)
What it feels like: A persistent, nagging ache along the front or inside edge of your shinbone.
The Likely Cause: Shin splints are a classic overuse injury. They are often linked to poor foot mechanics (like over-pronation or “flat feet”) and, crucially, weakness in the hip and gluteal muscles. When your hips aren’t providing enough stability, your lower legs are forced to absorb more shock, overloading the muscles and bone.
Outer Hip Pain (Gluteal Tendinopathy / Bursitis)
What it feels like: An ache or sometimes sharp pain on the outside of your hip, which can be tender to touch and often feels worse when lying on that side at night.
The Likely Cause: This is very often caused by weakness in the gluteal muscles, particularly the gluteus medius. When these stabilising muscles aren’t doing their job properly, other tissues around the hip become overloaded and irritated, leading to pain.
Lower Back Pain
What it feels like: A generalised dull ache or stiffness across your lower back that comes on during or after a walk.
The Likely Cause: This is frequently a sign that your core and gluteal muscles are not providing adequate support for your pelvis and spine. This forces the smaller muscles of your lower back to work overtime, leading to fatigue and pain.
The Myotherapy Solution: Looking Beyond the Symptom
Notice a common theme? The site of your pain is rarely the true source of the problem. This is why simply resting or rubbing the sore spot often fails to provide long-term relief.
A Myotherapist takes a whole-body approach. We will assess your posture, walking gait, and muscle function to understand why you are overloading a certain area. Treatment is then a two-part process:
Hands-On Therapy: We use targeted techniques like soft tissue release, trigger point therapy, and joint mobilisation to release the tight, overworked muscles that are causing your pain (like your calves or tight hip flexors).
Corrective Exercise & Education: We then address the “weak links” by prescribing specific strengthening exercises for areas like your glutes and core. This provides your body with the stability it needs for a more efficient, pain-free walking pattern. We also provide education on footwear, pacing, and walking technique.
Enjoying a consistent, pain-free walking routine is an achievable goal. By addressing the underlying cause of your discomfort, Myotherapy can not only relieve your current pain but also help you build a more resilient body to keep you walking for years to come.
Don’t let aches and pains stop you from enjoying one of life’s simplest pleasures. Book an assessment to find the true source of your discomfort today.
