Starting a walking or running routine is one of the simplest and most effective ways to improve your health. If your feet aren’t on board, it can quickly become frustrating or even painful.
That’s why we’ve created this guide to help you get moving comfortably and confidently. If you’re ready for personalized support, you can schedule an appointment with Beyond Podiatry here.
Common symptoms beginners might experience include:
🔹 Heel pain
🔹 Arch soreness or tightness
🔹 Toe numbness or tingling
🔹 Blisters or calluses
🔹 Ankle instability
🔹 Shin splints or calf cramping
While some discomfort is expected as your body adjusts, these symptoms could be signs of underlying issues such as:
➡️ Plantar fasciitis (typically felt in the heel and arch)
➡️ Tendonitis (often in the Achilles or peroneal tendons)
➡️ Neuroma or nerve compression (which may cause tingling or numbness)
➡️ Improper footwear or biomechanical imbalances
➡️ Flat feet or high arches
➡️ Or even systemic conditions like diabetes or circulation issues
Here’s how to set yourself up to minimize pain on your new walking routine:
✅ Begin slowly and gradually increase your distance and intensity
✅ Wear supportive shoes that are appropriate for your activity
✅ Stretch your calves, arches, and hamstrings regularly
✅ Listen to your body and address warning signs early
✅ Use inserts or orthotics if needed, whether temporary or custom-made
✅ Rest and ice sore areas to prevent overuse
Specialized Tips for Common Health Needs:
For People with a Higher Body Weight:
• Choose cushioned walking shoes with excellent shock absorption
• Start with shorter walks on even surfaces like tracks or paved trails
• Consider water walking, which helps reduce joint pressure. If you’re new to it, this article from healthline.com is a great resource to get you started.
• Ask about orthotics that provide extra arch support and stability
• Break up your walks into shorter sessions throughout the day
For People with Arthritis:
• Walk during the warmest part of the day to loosen joints
• Use walking shoes with flexible soles and wide toe boxes
• Stretch gently before and after walks, especially ankles and toes
• Avoid hills and uneven surfaces that may strain joints
• Talk to your podiatrist about custom inserts to reduce pressure points
For People Using a Cane:
• Make sure your cane is adjusted to the correct height for posture support
• Consider adding an orthotic recommended by one of our podiatrists to improve comfort
• Ensure your cane has a rubber tip in good condition to provide traction and reduce impact
• Take smaller, controlled steps to avoid jarring movements that increase pain
• Alternate weight gradually between your cane and foot to avoid overloading either side
• Apply ice to painful areas after walking to reduce inflammation and soreness
When should you make an appointment with us?
🩺 If pain lasts longer than a few days
🩺 If you experience swelling, numbness, or bruising
🩺 If you have a history of foot conditions or diabetes
🩺 Or if you simply want our professional guidance to start a routine tailored to your feet
Let us help you take the next step with confidence. Schedule an appointment with Beyond Podiatry today and start your walking or running routine successfully!
