Dog walking is one of life’s simplest joys — a daily routine that benefits both you and your four-legged friend. Whether you have a tiny terrier or a powerful Labrador, staying ‘dog walking’ fit is crucial. Regular walks don’t just help your dog stay healthy; they’re an important part of your own physical well-being too.

At Thrive Body Clinic, we often see patients who’ve developed aches, pains, or injuries related to dog walking, especially when fitness levels haven’t kept up with the demands their dog places on them. Let’s explore three tips for staying ‘dog walking’ fit, and how osteopathy can support you in enjoying every step of your daily adventures together.

Tip 1: Build Your Core Strength

No matter the size of your dog, your core muscles play a major role in maintaining good posture and stability while walking. A strong core helps you:

• Maintain balance if your dog pulls suddenly
• Reduce strain on your lower back
• Walk longer distances without tiring easily
• Handle uneven ground or slippery surfaces safely

How to Strengthen Your Core: You don’t need to start an intense workout routine. A few minutes a day of simple exercises can make a big difference. Try:

• Pelvic tilts to strengthen deep abdominal muscles
• Bird-dog exercises to enhance stability and coordination
• Planks (starting with short holds and building up)

Even mindful posture while walking — imagining a string pulling you tall from the crown of your head — engages your core gently throughout the day.

How Osteopathy Helps: If your core muscles are weak or imbalanced, it can lead to lower back pain, hip discomfort, or even shoulder issues from handling the lead. Osteopathic treatment focuses on:

• Assessing and releasing restrictions in your spine and pelvis
• Improving joint mobility so you can engage your core more effectively
• Creating tailored exercise programs to safely rebuild strength

At Thrive Body Clinic, we’ll help you move better so you can enjoy every walk pain-free.

Tip 2: Take Care of Your Feet and Ankles

Your feet and ankles are your foundation when walking — and yet they’re often overlooked until something starts hurting.

Dog walking often means:

• Navigating different terrains (grass, pavements, muddy paths)
• Quick changes in pace if your dog gets excited
• Unexpected pulls or lunges that challenge your balance

All these movements require healthy, mobile feet and strong ankles.

How to Protect Your Feet and Ankles:

• Wear proper footwear: Choose shoes with good grip and support, not just any old trainers.
• Stretch and strengthen: Simple calf stretches, ankle circles, and towel scrunches with your toes can keep everything supple and strong.
• Warm up gently: Before setting off, rotate your ankles, march on the spot, and wake up your leg muscles.

How Osteopathy Helps: An osteopath can assess the biomechanics of your feet, ankles, knees, and hips, spotting imbalances or restricted movement before they cause bigger problems. Treatment might involve:

• Joint mobilisation for stiff ankles
• Soft tissue work to release tight calves and plantar fascia
• Advice on insoles or footwear if needed

Pain-free walking starts from the ground up. If you’re finding walks less enjoyable due to aching feet, Thrive Body Clinic can help you get back on track.

Tip 3: Train for Strength and Flexibility — Not Just Endurance

Many people assume that if they can walk for 30 minutes, they’re ‘fit enough’ for dog walking. But what about when:

• Your dog spots a squirrel and bolts?
• You have to help an elderly or tired dog into the car?
• You need to carry a heavy water bottle, ball launcher, and bag of treats?

Dog walking sometimes calls for sudden strength and good flexibility, not just endurance.

How to Build Strength and Flexibility:

• Strength training: Light weights or resistance bands can build useful everyday strength (think carrying shopping, lifting dogs, or managing an energetic pull on the lead).
• Stretching: Focus especially on your hamstrings, hip flexors, calves, and shoulders.
• Balance exercises: Standing on one leg, or practicing gentle yoga poses like tree pose, can make a huge difference.

How Osteopathy Helps: Sometimes muscle tension, joint restrictions, or old injuries hold you back from building strength or flexibility safely. Osteopathy can:

• Identify areas of reduced movement and free them up
• Enhance blood flow and tissue health to support exercise recovery
• Guide you on safe, progressive exercises tailored to your body and lifestyle

At Thrive Body Clinic, we’re passionate about helping people stay active without injury — and that includes making sure you can handle the demands of an enthusiastic pup!

Bonus Tip: Pay Attention to Your Shoulders and Arms

Especially for owners of strong, pulling dogs, shoulder and arm issues are common. It’s tempting to grip the lead tightly with stiff arms, which strains your shoulders, neck, and wrists over time.

Quick Lead Handling Tips:

• Keep your elbows slightly bent, not locked
• Engage your core, not just your arms, to absorb pulling
• Alternate hands when you can, to avoid one-sided strain

Osteopathy can help realign your shoulders and release tight muscles so you’re not walking around with tension every day.

Why Osteopathy and Dog Walking Go Hand in Hand

Dog walking is meant to be enjoyable, not painful. If you’re noticing:

• Nagging back, hip, or foot pain
• Stiffness after walks
• Decreased confidence in handling your dog

…then it’s time to listen to your body. Small issues can turn into bigger ones if ignored.

At Thrive Body Clinic, we believe that movement is medicine. Our osteopathic approach doesn’t just treat pain; it enhances how your whole body works together. We’ll support your joint health, release muscle tension, and guide you on gentle lifestyle changes to keep you walking — and smiling — with your best friend for years to come.

Final Thoughts

Whether you’re strolling with a dachshund or hiking with a husky, staying ‘dog walking’ fit is one of the best gifts you can give yourself and your dog. Building core strength, taking care of your foundation, and training for strength and flexibility all make a huge difference — and with osteopathy’s support, you can move better, recover quicker, and enjoy many more happy miles together.

Need a hand staying dog walking fit?
Book your appointment with Thrive Body Clinic today.
Let’s keep you and your pup healthy, active, and ready for adventure!