24. April 2023
Whether spring has finally coaxed you back outside, or you are lacing up all year round, a little preparation goes a long way. Warm up before you set off, build your distance gradually, choose footwear that fits, and know the difference between ordinary post-walk soreness and a warning sign. That, in a nutshell, is the physio-led approach to walking well.
Who this guide is for
Anyone returning to walking after a quiet winter, starting from scratch, or wanting to protect joints as they get older. We serve Hanwell, Ealing, and the wider West London area, and we see a great many of these questions in clinic every spring.
The mood in the parks around Ealing changes when the mornings lighten. People who barely stepped outdoors in January are suddenly walking to the shops, meeting friends at Walpole Park, or planning a weekend on the towpath. That momentum is a genuinely good thing. According to the latest Sport England Active Lives Adult Survey, 64.6% of adults in England (30.9 million people) now meet the Chief Medical Officers' recommended 150 minutes of activity a week, the highest figure on record. Walking is, by a wide margin, the way most people get there.
The problem we see in clinic is not people walking. It is people walking too much, too soon, in the wrong shoes, without a warm-up, and being surprised when a knee, a shin, or a heel starts to complain. This guide is the honest version of what to do about that.
What are the health benefits of walking?
Regular walking supports heart and lung health, joint and bone health, mental wellbeing, and healthy weight, and it is one of the safest ways to build activity into everyday life. The UK Chief Medical Officers put it plainly: being physically active can help you live a healthier and happier life at any age, and lowers the risk of early death by up to 30%.
Cardiovascular and general health
Meeting the CMO guideline of 150 minutes of moderate activity a week reduces the risk of conditions including heart disease, stroke, type 2 diabetes and some cancers. The NHS notes that even a brisk 10-minute daily walk counts toward that total, which is a helpful starting point if 150 minutes feels a long way off. Brisk here means about three miles per hour: you can still hold a conversation, but you could not comfortably sing.
Joints, bones and muscles
Walking is a weight-bearing activity, which is one of the reasons UK public health messaging places it so highly for bone and joint health as we age. This matters at scale: around a third of the UK population, over 20 million people, live with a musculoskeletal condition, and joint health is a genuine, everyday concern. For anyone with early osteoarthritis, the reassurance is worth stating clearly: NICE guidance recommends tailored therapeutic exercise as a core treatment for osteoarthritis, and walking, at the right dose, sits comfortably within that.
Mental wellbeing
A walk outside can be one of the simpler ways to shift a difficult mood. The NHS Every Mind Matters programme lists regular walking among its evidence-based recommendations for lifting mood, easing anxiety and improving sleep. It is not a substitute for professional support, and it is not a cure for depression, but as a daily habit it is genuinely useful. If low mood is troubling you, please speak to your GP.
How should I prepare before a long walk?
Start with a five-minute warm-up, build your distance gradually week by week, wear comfortable shoes that fit, and take water and a light layer. Those four habits prevent most of the sore knees, blistered heels and shin pain that come through our clinic door in April.
Warm up properly (dynamic, not static)
A warm-up prepares your muscles and joints for activity by lifting blood flow and easing joints through their range. The best pre-walk warm-up is dynamic: begin walking gently, then gradually lift the pace. Add a few standing leg swings and arm circles if you like. Save the long, held stretches for the end of the walk, when your muscles are warm.
Five-minute walking warm-up
- Two minutes of easy walking at a gentle, natural pace.
- Ten leg swings forward and back on each side, holding a wall or fence if needed.
- Ten slow arm circles forward, then ten backward.
- Ten gentle marching-on-the-spot steps, lifting the knees a little.
- Two minutes of building up to your brisk walking pace.
For a full set of specific warm-up and cool-down stretches, see our spring stretching exercises for walks and strolls.
Build your distance gradually: the 10% rule
A useful rule of thumb: aim to increase your weekly walking distance or duration by no more than about 10% at a time. If you walked a total of 60 minutes last week, aim for around 66 minutes this week, not 120. Tendons and joints adapt more slowly than the enthusiasm of a first sunny weekend, and the great majority of walking injuries we treat are simply the result of doing too much, too soon.
If you have not walked much in years, begin with what you can manage comfortably today, even if that is only 10 minutes. The NHS is unambiguous on this point: a brisk 10-minute daily walk has lots of health benefits and counts towards the 150-minute weekly activity target. Progress from there.
What should I wear and take on a long walk?
The right kit for a long walk comes down to comfortable, well-fitting shoes, moisture-wicking socks, layered clothing you can adjust, and a small backpack with water and a snack. You do not need to spend a fortune to be comfortable.
Footwear: comfort and fit come first
The NHS advice is refreshingly practical: any shoes or trainers that are comfortable, provide adequate support and do not cause blisters will do. For longer walks on more challenging routes, dedicated walking shoes may be worth the investment. Fashion trainers with a very flat, thin sole are the ones we most often see patients wearing when they turn up with a sore foot.
A note on arch supports and orthotic insoles: unless a clinician has specifically recommended them for you, you do not need them to walk well. Current NICE guidance does not recommend routinely offering insoles, braces or special-soled shoes for common problems such as osteoarthritis or low back pain. Choose your footwear for fit and comfort, not for a promised clinical benefit.
| Type | Best for | Watch out for |
|---|---|---|
| Cushioned trainers | Pavements, parks, canal towpaths | Grip can be poor in wet grass |
| Walking shoes | Longer walks, mixed terrain, gentle trails | Break them in gradually before a long day |
| Trail shoes or boots | Mud, uneven ground, ankle support on rough paths | Heavier and warmer than many people need for park walks |
| Fashion trainers | Short walks around town | Thin, flat soles offer little cushioning for longer distances |
Socks and blister prevention
Blisters are friction plus moisture. Manage both, and you will usually manage the blisters. Choose moisture-wicking or thicker walking socks over thin cotton ones. If you feel a hot spot forming during a walk, stop and cover it with a plaster before it becomes a blister. That five-minute pause has saved more Sunday walks than any other single piece of advice we give.
If a blister has formed, the NHS advice is to keep it clean, cover it with a soft plaster or hydrocolloid dressing, and let it settle naturally. The NHS notes that most blisters heal on their own within about a week.
Clothing and what to pack
Layers are more useful than a single heavy jacket in British spring weather. A lightweight waterproof, a base layer that manages sweat, and a warm mid-layer you can add or remove will handle most conditions.
What to pack for a long walk
- Water (at least 500 ml for a shorter walk; more for longer)
- A light snack such as a piece of fruit or a small handful of nuts
- A lightweight waterproof jacket
- A charged phone
- Plasters or a small hydrocolloid dressing for hot spots
- Sunscreen and a sun hat when the sun makes an appearance
- A small amount of cash or a card, and a house key
What are the most common walking injuries, and how do I avoid them?
The great majority of walking injuries we see share the same underlying story: a load that has gone up faster than the body's ability to adapt. Blisters, shin splints, plantar heel pain, front-of-knee pain, outer-hip pain and ankle sprains all belong to that family. The good news is that the same principles help all of them: sensible progression, comfortable footwear, a warm-up, and paying attention when your body speaks up.
Blisters
Covered above. Prevention is the whole game: fit, socks, and stopping early to pad hot spots.
Shin splints (medial tibial stress syndrome)
An aching or tender line along the inside of the shin, usually appearing after a spike in walking distance or intensity. Reduce the mileage for a week or two, stay active in gentler ways (swimming, cycling), and rebuild your walking distance more slowly. If pain persists beyond a couple of weeks, come and see us.
Plantar heel pain
Sharp or bruised-feeling pain under the heel, classically worse for the first few steps in the morning. Reduce time spent barefoot on hard floors, choose supportive footwear, and stretch the calves and the sole of the foot. Persistent heel pain responds well to physiotherapy-led loading programmes.
Front-of-knee pain (patellofemoral pain)
A dull ache at the front of the knee, often worse going up or down stairs, or after long walks with hills. It usually reflects the load being handled at the kneecap running ahead of the strength available. Our detailed guide to patellofemoral pain syndrome and how physiotherapy can help covers assessment, exercises and realistic timelines.
Outer-hip pain (gluteal tendinopathy)
Pain over the bony point at the side of the hip, often worse when you lie on it at night or climb the stairs. It is one of the more common mid-life hip complaints, especially in women aged 40 to 60, and it responds well to a graded exercise programme rather than rest. Our complete guide to gluteal tendinopathy and hip bursitis explains what actually helps.
Ankle sprains
Usually a stumble on uneven ground. Rest the ankle for the first day or two, apply ice for short periods, elevate the leg where possible, and start gentle movement early as pain allows. A physiotherapy-led balance and strengthening programme substantially reduces the risk of a repeat sprain, which is the injury we most want to prevent.
Should I stretch before or after walking?
Before a walk, choose dynamic movement: gentle walking building to your normal pace, some leg swings, some arm circles. After a walk, when the muscles are warm, longer static stretches for the calves, hamstrings, hip flexors and glutes are comfortable and useful for feeling looser afterwards.
Honest caveat, because it matters: the evidence that pre-activity stretching prevents injury is mixed at best. Doing a warm-up will help you feel more comfortable and move more freely, but no warm-up guarantees an injury-free walk. The strongest injury-prevention tool you have is sensible progression of distance and pace, not the perfect stretch.
When should I stop and seek medical help?
Most post-walk soreness settles in a day or two. A small number of symptoms are not ordinary aches and need same-day attention. Please stop and seek help if any of the following apply.
Stop and seek urgent help
- Chest pain, tightness or unusual breathlessness on exertion. Call 999.
- Sudden severe pain, or inability to bear weight after a twist or fall. This may indicate a fracture and needs same-day assessment.
- Calf pain with swelling, warmth or redness in one leg, particularly after a long journey or a period of sitting still. This may indicate a deep vein thrombosis (DVT) and is urgent per NHS guidance.
- New numbness around the saddle area or genitals, loss of bladder or bowel control, or severe weakness in both legs. Go to A&E immediately.
For pain that is persistent, worsening, or not settling with rest, see your GP or a physiotherapist.
How can a physiotherapist help?
A physiotherapist can assess your gait, identify the loading pattern that has led to your symptoms, and give you a specific, progressive exercise plan to address it. For older adults, we can also assess balance and strength to reduce the risk of falls, and adjust everything to the terrain and distances you actually want to walk. If travelling to clinic is difficult, we also offer home-visit physiotherapy across Ealing, Hanwell, and the wider West London area.
If you are supporting a parent or an older relative back into walking, our guides to ageing, rehabilitation and physiotherapy, assessment and treatment of mobility, and home visit physiotherapy in West London are useful companions to this article. For anyone whose walking is being interrupted by lower back or leg pain, our complete physiotherapy guide to sciatica is a good starting point.
Walking pain interrupting your spring?
Book an assessment with a Chartered Physiotherapist at our Hanwell clinic, or arrange a home visit across Ealing, Hanwell and the surrounding W5, W7 and W13 postcodes.
Frequently asked questions
How do I prepare my body for a long walk?
Start with a five-minute dynamic warm-up (easy walking building to your normal pace, with a few leg swings and arm circles), build your distance gradually over several weeks, hydrate, and wear comfortable, well-fitting shoes.
Should I stretch before walking?
Before a walk, use dynamic movement rather than long static stretches. Save the longer held stretches for afterwards, when your muscles are warm. The evidence that pre-walk stretching prevents injury is mixed, so treat it as comfort rather than a guarantee.
How do I build up my walking distance safely?
Aim to increase your weekly walking by around 10% at a time. If you managed 60 minutes across last week, target around 66 minutes this week. Progress is quiet and gradual, and that is the point.
What shoes are best for long walks?
Any shoes that fit well, feel comfortable and do not cause blisters are a fine place to start. Cushioned trainers work well on pavements and parks; dedicated walking shoes are worth considering for longer distances or mixed terrain.
How do I prevent blisters when walking?
Wear moisture-wicking or walking-specific socks, make sure your shoes fit properly with no rubbing points, and stop early to cover any hot spot with a plaster or hydrocolloid dressing before it develops into a blister.
Why do my shins or knees hurt after walking?
Nine times out of ten, it is a load issue: distance or intensity has climbed faster than the tissues can adapt. Reduce the mileage for a week or two, stay generally active, and rebuild more slowly. Persistent pain deserves a physiotherapy assessment.
How much walking should a beginner do?
The NHS is clear: even a brisk 10-minute daily walk counts toward the recommended 150 minutes of moderate activity a week. Start with what feels comfortable today and build gradually.
Is walking good for weight, blood pressure and mental health?
Regular walking is one of the most well-supported ways of improving general health, including cardiovascular fitness, healthy weight and mood. It is not a substitute for medical treatment where that is needed, and if you are taking medication for blood pressure or another condition, keep taking it and discuss changes with your GP.
When should I see a physiotherapist about walking pain?
If pain is persistent, worsening, or interfering with your ability to do the walks you want to do, please book an assessment. Any of the red-flag symptoms above (chest pain, calf swelling with warmth, sudden severe pain or new bladder or bowel changes) needs urgent medical help rather than physiotherapy first.
Is walking safe if I have arthritis or a joint problem?
In most cases, yes. NICE recommends tailored therapeutic exercise as a
core treatment for osteoarthritis, and walking at the right dose sits comfortably within that. If you have a diagnosed joint condition or you are unsure, a physiotherapist can help you find a pace and distance that suits your joints.
References
- NHS. Walking for health. NHS Live Well. Available at: https://www.nhs.uk/live-well/exercise/walking-for-health/
- UK Chief Medical Officers. Physical Activity Guidelines. GOV.UK. Available at: https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report/uk-chief-medical-officers-physical-activity-guidelines
- Sport England. Active Lives Adult Survey, November 2024–25. Published 23 April 2026. Available at: https://www.sportengland.org/news-and-inspiration/england-getting-more-active-not-everyone-benefiting
- Arthritis UK. The State of Musculoskeletal Health. Policy and Data. Available at: https://www.arthritis-uk.org/policy-and-data/
- National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management (NG226). Available at: https://www.nice.org.uk/guidance/ng226/chapter/Recommendations
- NHS. Blisters. NHS Conditions. Available at: https://www.nhs.uk/conditions/blisters/
- NHS Inform. Blisters (skin injuries). Available at: https://www.nhsinform.scot/illnesses-and-conditions/injuries/skin-injuries/blisters/
Medically reviewed by
[CLINICIAN NAME], Chartered Physiotherapist (HCPC registered, [HCPC NUMBER]; MCSP)
[One-line bio: role at CK Physiotherapy, years of experience, relevant specialism.]
Last reviewed: [DATE] | Next review due: [DATE + 12 months]
This article is for general information and does not replace individual clinical advice. If you have a specific concern about pain or an existing condition, please book an assessment or speak to your GP.
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