Wang Kuai-sheng, director of the Orthopedics Department at Hainan Chengmei Hospital, reminds that long-duration and high-intensity walking, if not taken care of, can easily cause damage to the body, with particular attention needed for the three key areas: the feet, knee joints, and hip joints.
Feet: the first "pressure bearer"
"The foot is the primary part of the body that comes into contact with the ground when walking, bearing the weight of the entire body. A daily exercise of 20,000 steps can put a lot of pressure on the foot," explained Director Wang Kuai-sheng. Long-term walking can easily lead to foot problems, such as plantar fasciitis, which manifests as pain near the heel or arch of the foot, especially when taking the first step in the morning or getting up after a long rest. In addition, it can also lead to aggravation of corns and calluses (calluses), and even exacerbate the pain of hallux valgus.
Director Wang Kuai-sheng reminds that before starting a "citywalk", one should choose a pair of comfortable, breathable sneakers with good shock absorption capabilities, and avoid wearing inappropriate shoes such as high heels or flat shoes. During the walk, if you feel discomfort in your feet, it is advisable to stop and rest, and give your feet a simple massage. When resting at night, soak your feet in warm water for 15-20 minutes to promote blood circulation and relieve fatigue.
Knee joint: the "vulnerable joint" in sports
The knee joint is the largest and most complex joint in the human body, playing an important role in supporting and cushioning during walking. Director Wang Kuai-sheng said that walking 20,000 steps per day can repeatedly subject the knee joint to flexion-extension and impact, which can easily cause wear and tear on the cartilage of the knee joint, leading to knee pain, swelling, and in severe cases, problems such as knee joint effusion and meniscus injury.
For the protection of the knee joint, Director Wang Kuai-sheng suggests that during the "citywalk" process, one should control their walking speed and avoid walking too fast or suddenly accelerating or decelerating. Additionally, one should pay attention to their walking posture, keeping their body upright and avoiding slouching or leaning forward excessively. If one has existing discomfort in their knee joint, they should try to reduce prolonged walking and wear knee pads if necessary to provide additional support for the knee joint. If persistent pain occurs in the knee joint after walking, one should seek medical attention promptly.
Hip joint: the "support key" that is easily overlooked
Compared to the foot and knee joints, hip joint injuries during walking are often overlooked, but it is also an important support part of the body. Director Wang Kuai-sheng explained that prolonged walking can put the muscles and ligaments around the hip joint in a tense state, which may lead to hip joint pain, soreness, and swelling, especially when getting on and off stairs or sitting down and getting up. If ignored for a long time, it may also lead to serious diseases such as hip joint synovitis and avascular necrosis of the femoral head.
In terms of protecting the hip joint, Director Wang Kuai-sheng reminds us that proper warm-up exercises can be performed before "citywalking" to activate the hip joint, such as flexing, extending, and rotating the hip joint, allowing the muscles and ligaments around the hip joint to adapt to the state of motion in advance. During walking, avoid maintaining the same posture for a long time and can appropriately change your gait or stop to rest.
In addition, it is important to strengthen the muscles around the hip joint by performing exercises such as deep squats and hip bridges to enhance the stability of the hip joint. If you experience hip joint pain, you should rest promptly, avoid continuing high-intensity walking, and seek professional medical advice if necessary.
Expert Introduction
Wang KuaiSheng Chief Physician
Head of Orthopedics
High-level talents in Hainan Province
Medical expertise
Proficient in the diagnosis and treatment of orthopedic-related diseases such as hand injuries, congenital hand deformities, nerve injuries, vascular injuries, tendon injuries, wrist diseases, peripheral nerve diseases, osteoarthritis, and lumbar diseases; possesses extensive clinical experience in the diagnosis and treatment of trauma diseases such as limb trauma and limb fractures. Skilled in microsurgical techniques, capable of proficiently performing microsurgical-related orthopedic microsurgical repair surgeries such as nerve, blood vessel, tendon injury repair, skin flap repair, scar plastic surgery, etc.