Easing Discomfort

The right stretches can combat a variety of common walking injuries

Patellofemoral Syndrome

The Problem: Pain on the front of the knee exacerbated by going down stairs, kneeling, squatting and lunging. An imbalance in the quadriceps muscles or tightness in the hamstring muscles leads to abnormal tracking of the knee cap through the groove at the end of the femur (thigh bone). This causes the kneecap to rub on the end of the femur, with resulting pain and inflammation.

The Treatment: Proper shoe fit is very important. Ice and foam rolling can help to alleviate symptoms. Stretching and strengthening the affected thigh and hip muscles is usually the definitive treatment.

Achilles Tendinosis

The Problem: Pain and swelling develop in the Achilles tendon near its insertion on the calcaneus (heel bone). Repetitive use may lead to degeneration, fraying and inflammation of the tendon. Excessive hill or stair training can put you at risk for Achilles tendinosis.

The Treatment: Proper shoe fit is very important. Ice and foam rolling can help to alleviate symptoms. Stretching and strengthening the calf muscles is very important. Some people find relief with night splints.

Stretch to Prevent: Gastrocnemius stretch

ITB Syndrome

The Problem: Pain that occurs on the outside of the knee as the iliotibial band rubs on the outside of the thigh bone. Tightness in the iliotibial band combined with weakness in the hip muscles lead to the problem. Wearing improper shoes, working out on banked or even surfaces, and excessive hill training can contribute to the problem.

The Treatment: Proper shoe fit is very important. Ice and foam rolling can help to alleviate symptoms. Stretching and strengthening the affected muscles groups is usually the definitive treatment.

Stretch to Prevent: ITB stretch

Piriformis Syndrome

The Problem: Pain in the buttock region with walking and sitting. The piriformis muscle is an important stabilizing muscle of the hip. Tightness or weakness of the hip muscles may lead to dysfunction within the piriformis. Individuals may experience pain radiating down the back of the leg due to the resulting inflammation of the sciatic nerve.

The Treatment: Ice and foam rolling can help to alleviate symptoms. Stretching and strengthening the affected hip muscles is usually the definitive treatment.

Stretch to Prevent: Piriformis stretch

Plantar Fasciitis

The Problem: Pain that occurs at the base of your arch. Classically, symptoms are worst with the first few steps upon awakening. Tightness in the calf and heel cords leads to degeneration and inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Improper shoes can put you at risk for plantar fasciitis.

The Treatment: Proper shoe fit is very important. Stretching the calf muscles is also  important. Some people find relief with night splints and/or orthotics.

Stretch to Prevent: Plantar fascia stretch

For more information on stretches for walkers, visit www.ohiohealth.com/sportsmed-walkerstretches. 

Dr. Darrin Bright is a physician with Max Sports Medicine, an affiliate of OhioHealth. Feedback welcome at gbishop@cityscenemediagroup.com.