Protect Your Ankles When Walking Long Distances

Advice about avoiding pain while walking often focuses solely on the foot, with custom insoles and whether the foot pronates or supinates. But your ankles are affected, too, and for people who aren't used to walking long distances, ankle pain can be just as debilitating as foot pain. Preventing ankle pain while walking is totally possible, even if you aren't used to walking a lot. If you've started walking more and plan to travel long distances by foot, either for hiking or just because you don't want to drive as much anymore, you can help your ankles stay healthy. 

Good Shoes and Foot Support

As tired as you may be of hearing about taking care of your feet, in this case, it's still advice you should listen to. Good shoes with good foot support help stabilize your feet and ankles as you move. Without that support, you're at greater risk of foot pain that could make you walk funny in an attempt to avoid another twinge. But that could, in turn, place a lot of stress on your ankle, leading to pain.

Plus, good foot support that includes proper cushioning protects your foot and ankle from the impact of walking on hard ground. Without that support, you can end up with shin splits. You don't have to be a runner to suffer from those.

Ankle Exercises

Another thing you can do is exercise your ankles. These are simple movements you can do with an elastic exercise band that will help strengthen your ankles. The added strength helps protect the tendons and bones, helping them withstand the stress of extended walking. The exercises take only a few minutes a day.

Work Your Way Up

Finally, get used to walking longer distances gradually. Don't try to walk the several-mile loop it takes to do all your shopping in one go, for example. Start by walking a mile each day and build up, gradually getting to the point where you can comfortably walk a few miles without your feet and ankles hurting. By building up gradually, you let your body get used to walking instead of shocking it with a huge trek.

If you have trouble with ankle pain, contact a foot and ankle doctor. They also treat ankle pain, and the one you see can give you advice on preventing more pain as you continue to walk.

Contact a local podiatrist to learn more.