How to prepare for a walk
According to Theresa MarkoPT, DPT, at Marko Physical Therapy
Theresa Marko: To properly prepare your body for walking, I recommend stretching for 5 to 10 minutes beforehand. Focus on loosening your hips, calves, and hamstrings, which can improve balance and reduce the risk of strain. Be sure to stop stretching immediately if you feel sharp pain or discomfort. Warming up is important, but not at the cost of injuring yourself before you even begin.
While walking, stay aware of your surroundings. Keep your eyes up and watch for uneven pavement, potholes, curbs, and other hazards. I often see people checking their phones while walking, but even a brief distraction can lead to a serious fall, resulting in sprains, tears, or broken bones. Keeping your hands free is important so you can react quickly or brace yourself if you trip.
Walking is a great low-impact exercise. Physical therapy, which incorporates stretching and mobility exercises, can provide many benefits to how you feel while walking. With the incorporation of physical therapy, you may notice fewer soreness-related injuries, strains, or aches after long walks. Physical therapy can also help improve your balance, increase flexibility, and enhance your range of motion, making walking feel smoother and more stable. When you are practicing mobility and balance, you’re less likely to experience strain or falls. And if an injury does occur, physical therapy often leads to a faster recovery, helping you rebuild strength and return to walking sooner and more confidently.