Ease Back Into Walking Season: How to Prevent Overuse Injuries This Spring

Ease Back Into Walking Season: How to Prevent Overuse Injuries This Spring

As the days grow longer and the weather warms up, there’s a natural urge to get outside and move more. For many of my clients—and maybe you too—this means going from 4,000–5,000 steps a day to 10,000–15,000 practically overnight. While it feels amazing to be back outdoors, this sudden ramp-up can wreak havoc on your body, especially your calves, feet, and Achilles tendons.

If you're a woman 45 or older, this transition can feel even trickier. That’s because the hormonal shifts during perimenopause and menopause—particularly the drop in estrogen—change the way your body handles impact and repair. Connective tissues like tendons and ligaments become less pliable, less hydrated, and more prone to injury. That’s why easing back into outdoor activity intentionally is essential—not just for comfort, but for longevity and consistency.

Here are six smart steps to help you enjoy all the benefits of walking season without ending up sidelined by an overuse injury:

1. Increase Your Walking Volume Gradually

If you've been relatively sedentary through the winter, don’t double or triple your step count in a week. Start by increasing your steps by about 10–20% each week. If you averaged 5,000 steps a day in March, aim for 6,000–6,500 in early April, and build from there. Your connective tissue needs time to adapt to the new load.

2. Warm Up Before You Walk

We often think of walking as a warm-up, but if you're walking at a brisk pace or covering longer distances, your body still needs prep. Start with ankle circles, heel raises, and gentle calf stretches before heading out. A quick dynamic warm-up (think: 2–3 minutes of movement) can make a big difference in how your body responds.

3. Mix Up Surfaces and Shoes

Walking every day on hard pavement in unsupportive shoes is a fast track to foot pain and Achilles irritation. Choose softer, varied surfaces like grass, trails, or rubber tracks when possible. Make sure your shoes provide adequate support and aren’t worn out (the midsole can compress over time, even if the tread looks okay).

4. Stretch and Strengthen the Lower Legs

Post-walk stretching can help maintain flexibility in your calves and Achilles tendons. Try holding gentle calf stretches for 20–30 seconds after each walk. Add in some strengthening work, too: calf raises, toe walks, and resistance band exercises for your feet and ankles build resilience.

5. Incorporate Recovery Days

It’s tempting to ride the motivation wave when the weather is beautiful, but your body needs rest. Alternate longer walks with shorter recovery walks or cross-training like swimming or cycling. Rest doesn’t mean inactivity—it means strategic variation to allow tissues time to repair and adapt.

6. Hydration and Nutrition Support Tissue Health

Hydration plays a role in the elasticity of your fascia and tendons. Make sure you're drinking enough water, especially as the temperatures rise. Include collagen-rich foods (like bone broth), and protein to support muscle and tissue repair. If needed, a collagen supplement with vitamin C may help support tendon health—especially for women in midlife.

The Bottom Line

Spring is the perfect time to fall in love with walking again—but don’t let your enthusiasm lead to injury. With just a bit of planning, you can build up your walking mileage in a way that strengthens your body and supports your goals. Your connective tissue might need a little more TLC these days, but with smart, consistent habits, you can enjoy every step—pain free.

✅ Smart Steps to Take Before Your First 10K Walk of the Season

1. Warm Up Your Lower Body (3–5 minutes)

Warming up increases blood flow and activates your muscles so your body is ready for more volume. Try:

  • Ankle circles – 10 each direction per foot

  • Toe/heel rocking – 10 reps to prep calves and shins

  • March in place – 1–2 minutes to get your hips moving

  • Leg swings – Forward/backward and side-to-side, 10 reps each leg

2. Do a Quick Mobility Flow

This helps mobilize hips, ankles, and spine—key for walking efficiently and reducing tension:

  • World’s Greatest Stretch (hip flexor + thoracic opener) – 5 reps each side

  • Deep squat hold with ankle rocks – 30 seconds

  • Standing cat/cow or pelvic tilts – 5–10 reps

3. Strengthen What Supports You

Even 2–3 minutes of activation work can wake up the muscles you’ll need for a longer walk:

  • Calf raises – 15–20 reps

  • Glute bridges – 10–15 reps

  • Lateral band walks (if available) – 10 steps each direction

4. Post-Walk Stretch (Cool Down)

This reduces stiffness and helps with recovery:

  • Standing or wall calf stretch – 30 seconds per side

  • Seated figure-4 stretch (hips) – 30 seconds per side

  • Toe touch with bent knees (hamstrings and low back) – 20–30 seconds

  • Foam rolling calves or feet (optional, but helpful)

5. Hydrate and Fuel

Don’t forget the basics—hydration and post-walk protein help connective tissue stay supple and repair properly.

Jody Trostler