Health: Is Daily Walking Risky? Are You Walking Correctly? Three Orthopedic Tips to Protect Joint Health

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Walking may seem like a simple, low-impact exercise, but improper posture or poorly chosen footwear can, over time, cause damage to your knees, ankles, and even hips. According to orthopedic expert Dr. Dai Nian-Guo, walking, as a low-intensity aerobic exercise, has clear benefits for cardiovascular health, weight management, and stress relief. However, ignoring proper posture can lead to joint problems.

1. Risks of Walking: Poor Posture

While walking is considered a low-risk activity, incorrect walking posture can still cause joint injuries, especially affecting the knees, ankles, and hips. Dr. Dai Nian-Guo points out that many people tend to hunch their backs, slouch, or drag their feet while walking. These poor postures increase pressure on the hips and knees, which can lead to chronic pain or inflammation over time.

Dr. Dai suggests an ideal walking posture should include:
1. Keep your head straight and look forward, not down at your feet.
2. Relax your body while maintaining an upright posture; avoid slouching.
3. Swing your arms naturally, maintain a steady and rhythmic pace, and ensure your stride is neither too large nor too small.
These adjustments can reduce pressure on the knees and hips, making walking more comfortable and healthy.

2. Risks of Walking: Improper Footwear

Many people prioritize aesthetics over functionality when selecting shoes, which can lead to poor shock absorption and inadequate protection for the feet and joints. Dr. Dai Nian-Guo recommends choosing shoes with the following features:

1. Arch Support: Shoes with good arch support help distribute pressure evenly while walking, reducing foot fatigue and preventing issues like plantar fasciitis.

2. Shock Absorption: Shoes with effective shock-absorbing features minimize the impact on the knees and ankles with each step, reducing the risk of joint damage.

3. Proper Fit: Shoes should not be too tight or too loose. Choose a pair that fits snugly around the foot while leaving enough room for the toes to move freely.

Proper footwear plays a crucial role in daily life, especially for individuals who spend long hours standing or walking. These tips are particularly essential for preventing joint problems.

3. Risks of Walking: Joint Stiffness from Prolonged Standing

If your job requires prolonged standing or walking, Dr. Dai recommends taking breaks periodically to rest your feet and performing simple stretches for your calves, ankles, and knee muscles. These stretches can help maintain joint flexibility and reduce stiffness and discomfort.

Walking is an excellent way to maintain overall health, but proper walking posture and the right choice of footwear should not be overlooked. By paying attention to these details, we can better protect our knees, ankles, and hip joints, prevent chronic injuries, and make walking a more enjoyable and beneficial activity.