Ruth Ann Cooper, D.P.M

As the long winter winds down, you might be anxious to register for a spring charity walk to support your favorite cause. There are charity walks for cancer and other good causes in both Cincinnati and Northern Kentucky. With the Flying Pig Marathon, one can find walkathons leading up to this outstanding event. However, without adequate preparation, long-distance walking after spending the last few months mostly indoors can result in pain or injury to the tendons and bones in your feet and ankles. The risk is even higher if you do not engage in regular exercise.

Walking is often considered an easy, low-impact activity, but that is not always the case. Walking for longer periods of time or long distances can take a toll on a body’s support structures. Over longer distances, your feet and ankles can swell or become sore or you could twist an ankle, develop tendinitis or rupture an Achilles tendon. If you have bunions or diabetes, you are more likely to suffer a foot or ankle injury if you do not properly prepare for the event.

While conditioning programs to help participants prepare for a distance walk are limited, you can get ready by walking a little each day in the weeks leading up to the event. Gradually increase the intensity and duration of your walks and listen to your body. Know when to take a break and be aware of signs of a minor injury in your feet and ankles to help prevent it from developing into a major injury.

Before you begin a walking event, schedule an appointment with my office to have your feet and ankles examined and to get tips on proper training techniques.