09/22/2025
🚶♀️👟 Walking should feel good!
As we head into our October Walking Challenge, now is the perfect time to prepare your body!
👉 If you’re not normally a walker, use these last days of September to slowly build up your daily steps—even adding 500–1,000 extra steps a day helps your muscles, joints, and heart adjust so you start October feeling strong instead of sore.
✅ Normal, temporary discomforts:
• Mild muscle soreness as your body adapts
• Tired or heavy legs after longer walks
• Itchiness in the legs or torso when starting out—this happens because increased circulation dilates blood vessels and stimulates nerve endings in the skin. It usually goes away as your body adjusts!
💡 Warm-Up Before You Walk (2–3 minutes):
• Ankle circles or calf raises
• Gentle marching in place
• Leg swings (forward/back and side to side)
• Shoulder rolls & arm circles
💡 Cool-Down After You Walk (2–3 minutes):
• Calf stretch (against a wall or curb)
• Quad stretch (standing, heel to glute)
• Hamstring stretch (seated or standing)
• Chest/shoulder opener (hands behind back, lift chest)
⚠️ When to see a PT:
• Pain that lingers for days, not hours
• Sharp or stabbing pain in the foot, ankle, knee, or hip
• Swelling, clicking, or a joint that “gives out”
• Pain that changes the way you walk
🚨 When to see a Medical Doctor first:
• Sudden severe pain with swelling or bruising
• Suspected fracture or acute injury
• Pain with fever, redness, or warmth in the joint
✨ Walking is one of the best things you can do for your health—and while some temporary soreness is normal, persistent pain is not. A PT can help you find the root cause so you can keep moving strong.
👉 Let’s get ready together—October is the month of walking and finding your forte!!
