Plantar fasciitis

As I write this, Sunday, April 27th 2025, the temperature in Naperville is approaching 70 degrees!  Now is the time to come out of hibernation and start outdoor activities.  One of my favorites of course, is walking.  Walking is one of the simplest, most accessible forms of exercise, yet its benefits are profound across physical, mental, and social dimensions. Some of the benefits include:

Physical Health Benefits

• Cardiovascular Health: Regular walking reduces the risk of heart disease by improving blood circulation, lowering blood pressure, and regulating cholesterol levels. Studies suggest 150 minutes of brisk walking per week can decrease cardiovascular risk by up to 30%.
• Weight Management: Walking burns calories (about 100-300 per hour, depending on pace and body weight), aiding in weight loss or maintenance when paired with a balanced diet.
• Muscle and Joint Health: It strengthens leg muscles, improves balance, and supports joint health by increasing synovial fluid circulation. Low-impact walking is gentle on joints, making it sustainable for all ages.
• Blood Sugar Control: Walking enhances insulin sensitivity, helping manage or prevent type 2 diabetes. A 15-30 minute walk after meals can lower blood sugar spikes.
• Immune Boost: Moderate walking increases immune cell circulation, potentially reducing the frequency of colds and infections.
• Longevity: Research, like a 2019 study in the American Journal of Preventive Medicine, links daily walking (even under 8,000 steps) to lower mortality rates over time.

Mental Health Benefits

• Mood Enhancement: Walking triggers endorphin release, reducing stress, anxiety, and depression. A 20-minute walk can elevate mood for hours, comparable to mild antidepressants in some studies.
• Cognitive Function: It improves memory and focus by increasing blood flow to the brain. Regular walkers show lower rates of cognitive decline and dementia (e.g., a 2020 study found 4,000-8,000 daily steps correlated with better cognitive health).
• Sleep Quality: Walking regulates circadian rhythms, promoting deeper, more restful sleep, especially when done earlier in the day.
• Creativity and Problem-Solving: Walking, particularly in natural settings, boosts divergent thinking. A 2014 Stanford study found a 60% increase in creative output during or after walks.

How Much Walking?

• Guidelines: The CDC recommends at least 150 minutes of moderate-intensity walking weekly (e.g., 30 minutes, 5 days a week) plus muscle-strengthening activities twice weekly.
• Step Counts: While 10,000 steps daily is a popular target, benefits start at 4,000-5,000 steps, with diminishing returns above 8,000 for most people, per a 2023 meta-analysis.
• Pace: Brisk walking (3-4 mph, where talking is possible but singing is hard) maximizes benefits, though any pace is better than none.

Are you having difficulty walking?

As great as walking can be, there are some things that can get the way of enjoying this activity.  Pain from conditions like osteoarthritis, rheumatoid arthritis, or fibromyalgia can affect joints (knees, hips, ankles) or soft tissues, making weight-bearing movements uncomfortable. Acute injuries (e.g., ankle sprains, shin splints) or overuse injuries (e.g., tendinitis) disrupt normal gait. Some examples include:

• • Plantar Fasciitis: Heel pain from inflamed foot tissue worsens with each step, especially on hard surfaces.
  • Lower Back Pain: Conditions like herniated discs or sciatica can radiate pain to the legs, altering posture and gait.
  • Knee osteoarthritis.

If you are eager to get out and start walking, but pain is getting in your way, acupuncture and dry needling may be a solution to get you back on the road.  Give us a call today at 630-369-3237 to see if we can help!