Walking: returning after an injury
A gentle but repeated activity: feet, calves and hips must last the distance.
Risks and order of return
Walking carries little risk, but duration and terrain matter; increase duration first, then pace and slope.
Walking: start on flat ground and for short durations, in comfortable shoes. Lengthen the duration before walking faster.
Bringing the movement back in four stages
- 1
Short, flat walks at a relaxed pace.
- 2
Longer and faster walks on flat ground.
- 3
Sustained walking with a few gentle hills, suitable shoes.
- 4
Brisk walking, hills and usual durations.
Common injuries in this sport
Preparation exercises
Heel raises
Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.
To start: 3 sets of 12, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- Seated on a chair, a light weight on your knees.
- Harder
- Heels over the edge of a step, to go lower.
- Common mistakes
- Bouncing at the bottom instead of controlling the way down.
- Rising higher on one side than the other.
- Moving on
- When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.
Short-foot exercise
Seated or standing, draw the ball of the foot towards the heel without curling the toes, as if doming the arch. Hold 5 seconds.
To start: 10 contractions of 5 seconds, twice a day.
Variations, mistakes and progression
- Easier
- Seated, foot resting without body weight.
- Harder
- Standing on one foot, then balancing while keeping the arch lifted.
- Common mistakes
- Curling the toes instead of shortening the foot.
- Lifting the heel.
- Moving on
- When you can keep the arch lifted for 10 seconds standing on one foot.
Glute bridge
Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.
To start: 3 sets of 12, 2 seconds at the top, every other day.
Variations, mistakes and progression
- Easier
- Smaller range, feet closer to the buttocks.
- Harder
- On one leg, then with your shoulders on a sofa.
- Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Letting the knees drift apart or together.
- Moving on
- When 3 × 12 on one leg is easy, with the pelvis staying level.
Low step-up
Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.
To start: 3 sets of 10 per leg, slow on the way down, every other day.
Variations, mistakes and progression
- Easier
- 10 cm step, one hand on the rail.
- Harder
- Higher step (20 to 30 cm), then with weights in your hands.
- Common mistakes
- Pushing off with the leg on the floor.
- Knee drifting inwards.
- Moving on
- When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.
Controlled step-down
Standing on a step on one leg: slowly bend the knee to tap the floor in front with the heel of the other foot, over 3 seconds, then come back up. Knee in line with the foot.
To start: 3 sets of 8 per leg, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- Lower step (10 cm), one hand on the rail.
- Harder
- Higher step (20 to 25 cm), then with a loaded backpack.
- Common mistakes
- Knee drifting inwards.
- Dropping down instead of braking.
- Moving on
- When 3 × 10 on a 20 cm step is clean and causes no discomfort the next day: bring back your sport’s downhill sections.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- Comfortable, well-cushioned shoes suited to your foot.
- Socks without thick seams and insoles replaced when worn.
- Start on flat, even ground.