As spring awakens the outdoors, many of us feel inspired to get moving. Walking is one of the simplest and most effective ways to boost both physical and mental health — but as you add more steps to your daily routine, it’s important not to overlook your feet.
Here’s how to keep your feet comfortable, healthy, and pain-free while embracing those longer springtime strolls:
1. Start with Supportive Footwear
Proper walking shoes are your foundation. Look for shoes that:
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Fit well with enough room in the toe box
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Provide good arch support
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Offer cushioning in the heel and ball of the foot
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Have a flexible sole that bends at the ball, not the arch
Worn-out shoes can lead to discomfort, blisters, or injury — so if your shoes have logged many miles, it may be time for a new pair.
2. Check Your Socks
Don’t underestimate the power of good socks. Choose moisture-wicking, breathable materials (like merino wool or technical synthetic blends) to help prevent blisters, fungus, and odour. Seamless or padded socks can also improve comfort during long walks.
3. Ease Into It
If you’ve been less active during the winter, increase your step count gradually. Sudden increases can lead to heel pain (like plantar fasciitis), arch strain, or shin splints. A 10–15% weekly increase in walking time or distance is a safe guideline.
4. Stretch Your Feet and Calves
Before and after walking, take a few minutes to stretch:
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Calf stretches (lean against a wall)
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Ankle circles
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Towel scrunches (with your toes)
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Rolling your foot over a ball or frozen bottle to release tension
This helps prevent tightness, reduces fatigue, and keeps your foot muscles active and healthy.
5. Mind Your Skin and Nails
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Keep toenails trimmed straight across to avoid ingrown nails
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Moisturise your feet daily, but avoid applying cream between the toes to prevent fungal growth
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Check for any changes in skin, nails, or unusual pain — especially important for people with diabetes
6. Listen to Your Feet
A little soreness after a long walk is normal, but persistent pain isn’t. Pain in the heels, arches, or toes could be a sign of underlying issues that need professional attention. Don’t ignore what your feet are telling you — early treatment prevents bigger problems later.
Walking is a powerful, low-impact way to improve your health — and with a little foot care, it can stay enjoyable all season long. Whether you’re walking to clear your mind or meet a step goal, your feet are the heroes of the journey. Treat them well, and they’ll carry you far.
