Simple steps can help you avoid the most common walking injuries. 
Here are a few tips to ensure your walking routine won't be interrupted by painful injuries.

BLISTERS
Blisters are caused by friction, heat and sweating.
Wearing the proper shoes and socks are the most important factor in avoiding annoying blisters.

        Shoes - Your shoes must fit properly.Ensure that there is ½ inch space between your longest             toe and the end of your shoe. Be sure that you have enough room to wiggle your toes inside             the toe box, and your heel does not slip when you walk.  Choose shoes that breath well.                      Inspect the inside of your shoes for seams or worn areas that might produce extra friction.

        Socks - Select socks that fit your foot without being too tight or too loose & keep your feet                 dry! Stay away from cotton. Change during your walk if your feet become sweaty or wet. (Tip:         dust the inside of your spare socks with talcum powder and place in a zip-lock bag inside your         fanny pack.  Using powder along with the right sock can really help. Use foot powder, talcum             powder, or cornstarch to stay dry. (Try Gold Bond or Dr. Scholl's foot powder.) Do not wear                 socks that are too worn.  Thin areas and holes are very likely to produce hot spots and blisters.         Ensure that the socks do not have bulky stitching at  the toes or heels. Do not wear                                 on a long walk. When walking distance carry a  spare pair of socks.

       Blister Blocks, Second Skin and Spyroflex - If you have specific places that are prone to blisters        you might try applying one of these prior to your walk.

      Moleskin can also be used to cover a blister that has already formed.

PLANTAR FASCITIS

The plantar fascia is the tissue that runs along the bottom of your foot from the heel to the toes. Plantar fasciitis is simply when this tissue is inflamed and irritated. When the fascia is strained the heel hurts when walking, running, or even standing. Causes of plantar fascitis include poor shoe fit, over-pronation, starting or increasing fitness activities, tight muscles. 

To avoid this condition make sure you are wearing the proper shoes (click on essential gear article for more information), perform a warm-up before exercise and stretch the foot and lower leg after you exercise, increase your activity level at a steady pace.  Try rolling the bottom of your foot over a golf or tennis ball to keep the fascia loose.  Custom fit orthotics should be considered if you have "flat feet" or a high arch.

SHIN SPLINTS

Aching shins is a very common complaint for new walkers. It can also be a problem for walkers increasing their speed or distance. Shin pain (generally rerred to as shin splints) is caused from too much stress on weak shin muscles. This pain may be caused by many things including shoes with too high a heel or inflexible sole, weak shins or calves, tight shins or calves, striding out too far in front of your body, increasing speed or distance too rapidly, muscle imbalances or gait problems.

Symptoms can include throbbing, tenderness, and aching from below the knee to the ankle. The pain is normally worse early in the morning and at the beginning of your walk, and can gradually get better as your walk progresses.

To avoid shin splints

•         Warm up by walking at a slower pace at the beginning of each walk
•           Then perform ankle circles (rotate ankle ten times in one direction, then ten times in opposite                   direction) and toe points (point toes, then flex foot - ten times on each foot) to get your muscles                loosened up. Do the ankle circles and toes points several times each day, or write the alphabet                in the air with your toes.
•            Stretch your calves, shins, and achilles tendon after every walk. Tight muscles make the shin work            harder to lift your foot.
•            Cross train (biking, swimming, etc.) once or twice a week.
•            Replace your shoes when needed and choose the right shoe for your foot. Walkers should always            choose flexible shoes with a low heel to produce the rolling motion needed for fitness walking. If              you over pronate be sure to wear shoes that correct for this problem.
•         Choose a good walking surface. Avoid concrete if at all possible.
  
•         Probably the single easiest way to strengthen your shins is to walk on your heels.
  
  

In all the common conditions the single most important factor to avoiding problems is proper shoes!
Warm-up, after exercise stretching and increasing your activity at a steady rate will help to keep you active.