Walking 10,000 Steps in Tokyo: Healthy Habit or Too Much Too Soon?

If you have spent any time venturing across Tokyo, you would have noticed that there is a lot of walking involved in every equation. 

Whether you are a resident here, or exploring the various monumental landmarks Tokyo has to offer, reaching 10,000 to 20,000 steps is an easy achievement. For many expats, or newer Tokyo residents, this could be 2x or more the amount of walking you are used to. 

Walking is one of the most convenient and healthiest forms of exercise. However it does require adaptation if majorly increased overnight. The increase in daily steps can be rewarding, but also unfortunately result in aching feet, heel pain, tight calves, sore hips, lower back pain/discomfort, tightness in the knees, and overall fatigue. 

All of these symptoms don't necessarily mean that there is something ‘wrong’ per se, this is more of a response to increase in physical movement.  

During the summer months, heat and humidity can also increase fatigue, causing muscles to tire more quickly and making recovery take longer.

The Importance of Good Footwear 

A mistake that if often made, is the wrong choice in footwear. Whether it's prioritizing style over support, or wearing news shoes that result in blisters. After 15,000 steps, you will most definitely feel the effects in poor choice of footwear. The right footwear will absorb impact, supports your walking habits, and reduce unnecessary stress on your body.   

Sneakers with a decent amount of cushioning are always a choice, but here is a bulleted list of things to look out for when choosing shoes for Tokyo: 

• Good arch support: Shoes that support your arches can help distribute pressure more evenly across your feet, reducing strain that may travel up to your ankles, knees, hips, and lower back.

• Cushioned soles: A well cushioned midsole helps absorb the repeated impact of walking on hard concrete sidewalks and train stations throughout the city.

• A secure fit: Your shoe should feel snug around the heel without slipping, while leaving enough room in the toe box for your toes to move naturally. Feet often swell slightly after hours of walking, so avoiding shoes that are too tight is important. Altra brand, available online or at their shop in Ginza, is great for a wide toe box.

• Flexible… but not flimsy: A shoe should bend where your toes naturally flex, but still provide enough structure to support your foot throughout the day.

• Breathable materials: During Tokyo's warm and humid months, shoes made from breathable fabrics can help keep your feet cooler and more comfortable.

Remember, the "best" shoe isn't necessarily the most expensive or the most fashionable, it's the one that fits well, supports your individual feet, and allows you to walk comfortably for long periods of time.

Listen to the Rest of Your Body

Your feet are your foundation. When they become fatigued, the rest of your body often compensates.

For example:

• Sore feet may cause you to change your walking pattern.

• Changes in gait can place additional stress on the knees.

• Tight hips may alter posture.

• Poor posture can contribute to neck or lower back discomfort.

Sometimes the pain isn't actually where the problem started, as we have learned many times before. It's crucial to take care of the two body parts that physically support your body as a whole. 

Recovery From Long Walks in Tokyo 

Simple recovery habits listed below can help your body bounce back:

• Gradually increase your walking distance rather than jumping from 3,000 to 20,000 steps overnight.

• Stay hydrated, especially during warmer months

• Stretch your calves, hips, and hamstrings after long days

• Take short breaks throughout the day instead of walking continuously

• Prioritize good sleep so your muscles have time to recover

When Is It Time to Seek Professional Help?

Some soreness after an active day is completely normal. However, if pain continues for several days, worsens, or begins affecting how you walk, it may be worth having it assessed.

Early assessments may help address the underlying cause of  your discomfort and support a smoother recovery. Thus allowing you to continue enjoying everything Tokyo has to offer. 

If you have read this blog, and are questioning addressing your pain please feel free to click the following link to book a chiropractic consultation and exam appointment today. Also please feel free to reach out to my email if you have any questions for me. Thank you so much for taking time out of your day to read my blog. Whether you have a trip to Tokyo coming up, or you are already in this wonderful city, I hope you have a painless and pleasant visit. Please remember to take care of yourself, especially during Japanese summers… which can be brutal. 良い１日を!