Bad shoes, or is something up with your body? 4 reasons why your feet ache after a long walk.

With all of the hype surrounding walking lately, a good friend and I have started doing regular long strolls together. We figured it’s healthier than catching up over a drink, and it also just feels good to be outdoors. But I started to notice a consistent issue after these walks: My feet ached. I’m a longtime distance runner, and my shoes are pretty new. So, what gives?

Apparently I’m not the only one dealing with this. “It’s very common for feet to have aches and pains after extended periods of walking,” Melissa Lockwood, a podiatrist at Heartland Foot and Ankle Associates in Bloomington, Ill., tells Yahoo Life.

Richard Graves, a podiatrist at Sol Foot & Ankle Centers in Long Beach, Calif., agrees. “It’s never ‘normal’ for your feet to ache, but after a long walk, it is very common,” he tells Yahoo Life.

While walking in old shoes is usually the culprit, foot doctors say there’s so much more that could be behind your achy feet than that. Luckily, this isn’t something you just have to deal with. Here are the most common reasons you may end up with sore feet after a long walk, plus what to do next.

Your shoes are past their prime

Podiatrists agree that this is one of the first things you should look at if your feet ache after long walks. “A lot of the reason for this is because your shoes are too old,” Bradley Schaeffer, a podiatrist and foot surgeon specializing in sports medicine in New York City, tells Yahoo Life.

“Shoes lose their cushioning and support over time,” Suzanne Fuchs, a podiatrist at LuxePodiatry in Jupiter, Fla., explains to Yahoo Life. “Worn-out outsoles can lead to inadequate shock absorption, resulting in foot pain.”

It can be tricky to remember exactly when you bought your sneakers, which is why Lockwood recommends keeping an eye on the bottoms of the shoes. If the treads start to look worn out, it’s time for another pair. Another hack to keep in mind, per Fuchs: Plan to replace your shoes every 300 to 500 miles, or every six months. You can try to calculate this in advance based on your exercise schedule and set a reminder on your phone, or just keep tabs with a fitness tracker.

Your shoes just aren’t right for your feet

Getting a new pair of shoes doesn’t necessarily mean that they’ll offer the right support you need. “If you’re not supported properly, it’s a problem,” Schaeffer says.

An improper fit can also be an issue, Graves says. “If the shoes aren’t right for you, it can affect your gait pattern and make some muscles and tendons in your feet have to work extra hard,” he says. The result: achy feet.

There are usually other signs that your shoes aren’t the best option for your needs, like pinching or the development of blisters and bunions, Fuchs says. If you suspect your shoes aren’t right, Graves recommends going to a reputable shoe store to get measured and talking to a salesperson about which options may be best for you.

“If necessary, see a sports-oriented podiatrist who should be able to explain to you why you’re having trouble, what kind of shoes are likely to help and where you should go to get those shoes,” Graves says. (He recommends taking your old shoes to your podiatrist appointment, if you go this route, to try to figure out where you’re going wrong.)

You pushed the mileage too soon

Lockwood says she sees this a lot in patients in the spring. “People have been cooped up all winter and they are ready to walk, but increasing mileage by greater than one-quarter or one-half of a mile on each walk will significantly increase your risk for injury,” she says.

A lot of this depends on your existing activity level, but Schaeffer points out that going for longer walks can be tough on the feet of people who aren’t used to cruising around for this long.

If this is your issue, Fuchs says you’ll usually feel “generalized soreness” in your feet, especially after your walk. The solution is simple, she says: Add rest days to your routine and try to gradually build up your mileage in half-mile increments.

You’re dealing with a biomechanical issue

In case you’re not familiar with it, biomechanics is how your body moves. Having a biomechanical problem, like a gait or posture that’s off, can cause uneven distribution of your weight and extra pressure on your feet, leading to pain, Fuchs explains.

If this is your issue, “you may notice pain that persists despite proper footwear, or you may have a history of foot, ankle or knee issues,” she says.

This can be tricky for you to diagnose at home. That’s why Fuchs recommends seeing a podiatrist for a gait analysis to try to figure out what’s going on. “Custom orthotics may provide necessary support,” she says.

Doing things like changing your shoes and slowly ramping up your mileage should be your first response if you’re struggling with achy feet after walks. But if the discomfort is sticking around, especially if you rest for a day or two, Graves recommends seeing a podiatrist.

Lockwood agrees. “Some of these underlying problems can become long-term issues, and we don’t want that to happen,” she says.

As for me, I suspect that my shoes are the problem. I’m upgrading to a more supportive pair in hopes of avoiding achy feet in the future.

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