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4 Stretches for a Pain-Free Walk

From the list of things I enjoy doing, walking is at the top of my pile. And while I do love going for a stroll every so often, there are days when I cannot bear the common aches and pains that arise, as a result. However, I have found that completing a set of simple exercises, all of which I can do at home, naturally wards off the pain.

Here are four simple, pain-free stretches suitable for those of us who love a pleasant stroll.

 
 

To Avoid Knee Pain

Do: Side-lying Hip Abduction

Walking Exercises

Illustration by Chris Philpot

Here's How: Lie on your side, keep your hips and feet stacked and rest your head on your arms. Raise the top leg a couple of inches, and pulse your leg up and down for 30 seconds. Once you are done, turn over to the other side and repeat.

 

To Avoid Heel Pain

Do: Towel Stretch

Walking Exercises

Illustration by Chris Philpot

Here's How: Sit on the floor. Keep your spine straight and your legs extended forward. Wrap a towel under the balls of your feet and hold one end in each hand. Keep your feet flexed and slowly pull the towel closer to your torso. Hold this position for 30 seconds.

 

To Avoid Hamstring Strains

Do: Good-Morning Exercise

Walking Exercises

Illustration by Chris Philpot

Here's How: Stand with your feet at hip-width distance. Keep your arms crossed in front of your chest. Fold your torso forward, from the hip joint, until it is parallel to the floor. Keep your glutes and the back of your thighs engaged. Then slowly return to a standing position. Do this exercise for 15 repetitions.

To Avoid Shin Splints

Do: Towel Crunch

Walking Exercises

Illustration by Chris Philpot

Here's How: Sit on a chair and extend the right leg in front of you. Rest your foot flat on a hand towel. Scrunch the towel between your toes for 15 seconds then spread the towel out again. Repeat for another two times and when you're done, switch sides.

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