10,000 Steps That Actually Count

In the age of Apple Watches and Fitbits, “closing your rings” has become a daily obsession. We pace around the kitchen at 10 PM just to hit that magical 10,000-step number.

And for good reason! Walking is the best medicine available. It requires no membership and no equipment, but it helps with…

• Vascular Health: Walking forces collateral circulation, creating new pathways for blood flow in the legs.
• Joint Lubrication: “Motion is Lotion.” Walking cycles synovial fluid through stiff arthritic joints.
• Mental Clarity: The rhythmic nature of walking reduces cortisol (stress hormones).

But here is the catch: Quantity does not equal Quality.

If you walk 10,000 steps with poor biomechanics, you won’t feel great afterward. Kentlands Foot & Ankle Center often sees patients who “walked their way into an injury,” and we know how avoidable those injuries are. That’s what this blog will cover.

The “Form Check”: Are You Walking Wrong?

Most of us haven’t thought about how we walk since we were toddlers. But if you want the benefits without the aches, you need to check your form.

How? By avoiding the three mistakes that most people make:

1. The Overstride (Heel Slamming)

• The Mistake: Reaching your leg out too far in front of you to take longer steps.
• The Result: You strike the ground hard with your heel locked. This sends a shockwave up your shin (Shin Splints) and jams your knee.
• The Fix: Keep your steps shorter and quicker. Your foot should land underneath your hips, not way out in front.

2. The Slump (Looking Down)

• The Mistake: Walking while texting or looking at the ground.
• The Result: This shifts your center of gravity forward, putting excessive pressure on the forefoot (Metatarsalgia) and straining your lower back.
• The Fix: Eyes on the horizon. Keep your chest open and your head neutral.

3. The Passive Foot (Flat Walking)

• The Mistake: Letting your foot flop down without engaging your toes.
• The Result: Your arch collapses (overpronation), twisting the ankle and knee.
• The Fix: Push off! Use your big toe to propel yourself forward. This engages the arch muscles and stabilizes the ankle.

Equipment Matters

Don’t walk 5 miles in worn-out sneakers. Walking shoes need stiffness (to protect the arch) and a rocker bottom (to help you roll through the step).

That said, don’t give up, either! If you’re hitting your numbers but hurting your feet, come in for a Gait Analysis. We can tweak your mechanics, get you set up with a pair of custom orthotics, and get you moving again.

Still have questions? Get in touch for a comprehensive foot examination with Kentlands Foot & Ankle Center podiatrist Dr. Jon M. Sherman. To make your appointment, please call our office at 301-825-9697. You can also contact us online.