How to Walk Without Pain

how to walk without pain

How To Walk Without Pain

Walking helps to get us to our desired location. It is also one of the best ways to keep fit and remain in shape. Because we frequently use our feet, occasional pains and aches are common, especially after walking for a long time.

A major cause of foot pain is overuse. But also, an underlying medical condition can cause foot pain while walking.

This article will enlighten you on why your feet hurt when you walk and how to walk without pain.

We may experience pain when walking for several reasons. The pain location along with other symptoms can assist physical therapists at Synergy Rehab at southfield and Clinton Township to make the right diagnosis and draw an effective plan of treatment.

The major causes of pain while running or walking include:

  • Arthritis
  • Damage and injuries
  • Alignment issues
  • Nerve disorders


Arthritis is a primary cause of pain while walking. Injuries to the hip can increase the risk of arthritis. Studies have shown that the risk of arthritis is higher in professional athletes who participate in impact sports.

A particular study showed that at least 14% of people above the age of 60 experienced serious pains in the hip when walking. Pain experienced by adults when walking is mostly due to arthritis in the joint and around it.

Arthritis that can cause pain while walking include:

  • Rheumatoid arthritis
  • Osteoarthritis
  • Juvenile idiopathic
  • Ankylosing spondylitis
  • Septic arthritis
  • Psoriatic arthritis

Inflammation, damage, disease & injury

Injuries to the joint can cause pain when walking. Hip injuries and injuries to connecting areas, such as the knee, can cause damage or inflammation in the ligaments, tendons, and bines of the joints.

Tendon or muscle conditions

  • Bursitis:This is an inflammatory condition that affects the bearings around the hip joint.
  • Strain or sprain:Usually caused by excessive use of the ligaments and muscles in the legs and hips.
  • Hip labral tear:The cartilage ring socket or the labrum maintains the positioning of the hip bone.
  • Inguinal hernia:The pain is caused by a tear or a weakness in the lower wall of the abdomen.
  • Tendinitis:This is due to an irritation or damage to the tendons connecting the hip muscles to bones.
  • Toxic synovitis: A joint inflammation that triggers hip pain. It is prevalent in children.

Damage or injuries to bones of the hip can cause pain when walking.

Bone conditions

  • Broken or fractured hip
  • Osteoporosis
  • Dislocation
  • Leukemia
  • Osteomyelitis
  • Bone cancer
  • Legg-Calve Perthes disease
  • Avascular necrosis

Nerve disorders

Nerve disorders close to the joints can cause pain while walking. Hip pain, for instance, is caused by damaged or pinched nerves in the back.

  • Meralgia paresthetica:Irritation to the nerve due to tight clothing, obesity, or standing for a long time.
  • Sacroiliitis:Nerve damage caused by inflammation at the meeting point of the pelvis bone and the joint.
  • Sciatica:Leg and hip pain may be caused by a pinched nerve in the lower back region.


Treatment for pain while walking depends on the cause. Mild causes such as a slight sprain, a pinched nerve, or irritated nerve may resolve with time. There might be no need for treatment.

Conventional treatment for pain while walking include:

  • Pain relief ointment or creams
  • Weight loss
  • Topical numbing cream
  • Warm or cold compress
  • OTC and prescription medications including naproxen, aspirin, and ibuprofen
  • Steroid injections
  • Muscle relaxants
  • Steroid or prescription pain medications

Physical therapy for pain while walking 

In most cases, physical therapy is the best line of treatment. Physical therapy at Synergy Rehab at southfield and Clinton Township can help strengthen your hip pain while walking and knee joints. You will also have to improve core strength in your abdomen and back. With this, your hip joint will remain balanced when you are walking or running.

Physical therapists in southfield, Michigan can guide you on the following exercises:

  • Bridges, clamshells, and other hip exercises
  • Quadriceps and hamstring exercises
  • Full body or low impact exercises to boost the strength of your core muscles

It is worth knowing that whether you have an issue with your ankle, or you have a foot injury, physical therapists at Synergy Rehab at southfield and Clinton Township will assist to restore your range of motion and function and reduce inflammation and pain. A physical therapist in Clinton Township , MI will examine your injury to determine its severity and also identify any factors that may cause complications; thereafter, he or she will work with you to draw an effective plan of treatment to assist you to heel pain while walking

Physical therapy at Synergy Rehab at southfield and Clinton Township include:

  • Non-weight bearing exercises
  • Ice
  • Stretching
  • Weight-bearing exercises (for strengthening)
  • Hot-cold therapy
  • Scraping
  • Dry needling
  • Taping
  • Massage therapy
  • Orthotics and other corrective footwear

A physical therapist in Clinton Township , MI will help you create an effective home exercise plan so that you can be consistent between appointments. Also, he or she may assist you to create an alternative conditioning or training program that will keep you from further injuring yourself.

It is important that follow your therapist’s instructions and recommendations to help you recover on time.