Try Walking To Prevent Pain
These exercises work wonders with niggles like upper back tension, knee mobility, leg aches and literally every possible problem that could plague an ardent walker. Choose the exercise for problems that trouble you the most and be on your way to a long pleasurable walking experience.
Follow detailed steps outlined below to get the hang of the full routine.
To Avoid Shin Pain
Standing with your feet almost together,  roll up onto your toes, hold for 2 seconds, and roll back down.  Then roll onto the outsides of your feet, hold for 2 seconds, and roll back down.  Next roll onto your heels with toes off the ground, hold for 2 seconds, and roll back down. Do this sequence 10 times before every walk.
To Avoid Knee Pain
Sit on the ground with your left leg extended in front of you, right leg bent, and right foot flat on the ground. Place your hands behind you and sit up straight. With your left foot flexed, contract your left thigh and raise your leg 6 to 12 inches off the ground. Hold for 5 seconds and then lower. Do 10 lifts, then switch sides. Perform the sequence 2 to 4 times a week.
Learn more via prevention.com