Why Does My Leg Hurt When Walking or Running More? (And Could It Be Bone Stress?)

If you’ve recently:

• Increased your running
• Started walking more regularly
• Built up steps for an event or holiday
• Or just been enjoying longer routes around Wimbledon Common

…and now something doesn’t feel quite right - you’re not alone.

At Wimbledon Physiotherapy, we’re currently seeing a rise in bone stress symptoms in both runners and walkers.

This blog will help you understand:

• Why it’s happening
• What to look out for
• When to act
• And how to stay active without making things worse

What Is a Bone Stress Injury?

A bone stress injury happens when your bone is exposed to more load than it can currently tolerate.

This doesn’t just apply to running.

It applies to:

• Walking further than usual
• Walking more frequently
• Increasing pace or hills
• Changing surfaces (e.g. pavements vs trails)

Bone is constantly adapting. When load increases gradually, it gets stronger.

But when the increase is too much, too soon it starts to break down.

Why Walkers Are Just as At Risk as Runners

This is something many people don’t realise.

We’re seeing more patients who say:

“I’m not even running just walking more”

But:

• A big jump in step count
• Daily long walks instead of occasional ones
• Back-to-back walking days without recovery

These can overload bone just as much as running.

Especially if:

• You’ve come from a lower activity level
• You’ve changed footwear
• You’re walking on harder surfaces

It All Comes Down to Load vs Capacity

Think of it like this:

• Load = how much stress you put on your body
• Capacity = what your body is ready for

When load exceeds capacity → symptoms appear

This applies whether you’re:

• Training for a marathon
• Walking 15,000 steps a day on holiday
• Or doing daily laps of the Common

What Are the Early Warning Signs?

Bone stress injuries don’t usually start suddenly.

They build over time.

Here’s what to watch for:

1. Localised Pain

A specific spot you can point to (not general soreness)

2. Pain That Changes With Activity

• Feels better as you move
• Then worse afterwards

3. Increasing Duration of Pain

Lasts longer after each walk or run

4. Pain With Lower-Level Activity

Now noticeable during walking or even standing

5. Night or Rest Pain

A key warning sign don’t ignore this

A Simple Test You Can Try

Single-leg hop test

• Try hopping on the affected leg
• If it causes sharp, localised pain → this is a red flag

For walkers who can’t hop:

Try a single-leg calf raise or step down

Pain with these movements can still indicate load intolerance.

Should I Keep Walking or Running Through It?

This is one of the most common questions we get.

The answer is usually no

Bone is different to muscle.

You can’t “stretch it out” or “warm through it” safely.

Continuing to load a stressed bone can:

• Delay healing
• Push it towards a stress fracture
• Significantly increase recovery time

When Should You Get It Checked?

We recommend getting assessed if:

• Pain is localised and not improving
• Symptoms are worsening
• You’ve recently increased activity
• It’s affecting walking or daily life

At the clinic, we assess:

• Load history (this is key)
• Specific tenderness on the bone
• Functional testing

If needed, we refer for:

MRI scan (gold standard for early detection)

Why Some Injuries Need More Attention

Certain areas of the body are higher risk.

These include:

• Hip (femoral neck)
• Midfoot (navicular)
• Front of shin
• Outer foot

These areas:

• Heal slower
• Are more sensitive to load
• Need earlier intervention

What Should You Do Right Now?

If this sounds familiar:

1. Reduce Load

• Cut back distance or frequency
• Avoid hills and hard surfaces

2. Stay Active (But Smart)

• Cycling
• Swimming
• Pool walking

3. Don’t Ignore It

Early action = faster recovery

The Good News: You Won’t Have to Stop Forever

Bone is incredibly adaptable.

With the right approach, most people:

• Return to walking or running
• Build back stronger
• Avoid recurrence

How We Rebuild Load Safely

At Wimbledon Physio, we guide patients through:

Phase 1: Settle Symptoms

Reduce load, maintain fitness

Phase 2: Controlled Reloading

Strength work and gradual bone loading

Phase 3: Return to Walking/Running

Structured progression

Phase 4: Build Resilience

Strength + variation + long-term planning

A Key Principle We Use

Bone responds best to little and often loading

Not: One long walk once a week But: Shorter, more regular exposure

This helps bone adapt safely without overload

A Note to Our Wimbledon Community

Whether you’re:

• Running the marathon
• Walking the Common daily
• Building up steps for a trip
• Or just trying to move more

You’re doing something positive for your health.

Our goal isn’t to stop you.

It’s to help you keep going safely and consistently

To everyone:

• Running races
• Walking events
• Increasing activity

Good luck and enjoy it.

Send Us Your Photos!

We love seeing what our community is achieving.

Send us:

• Medal photos
• Walking or running shots
• Finish line moments

enquiries@wimbledonphysio.co.uk

FAQ Section

Is walking enough to cause a stress fracture?

Yes especially if you significantly increase distance, frequency, or pace without gradual progression.

How do I know if it’s bone pain or muscle pain?

Bone pain is usually:

• Localised
• Persistent
• Worse after activity

Muscle pain is more general and tends to ease as you warm up.

Should I stop completely?

Not always but you need to modify load. Often we keep you active using low-impact options.

How long does it take to recover?

It depends on severity:

• Early bone stress reaction → weeks
• Stress fracture → several months

Can I prevent this?

Yes:

• Gradual progression
• Strength training
• Adequate nutrition and recovery

Varying your activity

When should I see a physio?

If pain:

• Lasts more than a few days
• Is localised
• Is worsening with activity