By Dr. Daniele Caviglia, Orthopedic Specialist at Aventino Medical Group, Rome
Beauty and danger: the paradox of moving around Rome
“Rome is both magnificent and treacherous,” warns Dr. Daniele Caviglia. Walking through the Eternal City can be as beneficial as it is risky—unless specific precautions are taken. Uneven cobblestones, irregular sidewalks, sudden inclines, and steep descents all challenge your joints and balance. According to a study by the Italian National Institute of Health, 28% of urban orthopedic injuries are caused by falls on uneven surfaces. For those moving on foot or by bike, awareness of the urban environment is an essential part of physical activity.
Joint protection: what to consider before setting off
The musculoskeletal system requires proper preparation, especially when exposed to irregular surfaces or steep slopes. Warming up, stretching, and strengthening exercises—particularly for the ankles, knees, and lower back—are essential. Wearing flexible yet slip-resistant shoes significantly reduces the risk of sprains and slips. The American Academy of Orthopaedic Surgeons recommends choosing routes with moderate inclines and compact surfaces for urban walking. In Rome, routes like the Caffarella Park or the Appian Way offer smoother terrain and are less taxing on the joints.
Posture and balance matter
Navigating difficult terrain such as cobblestones requires enhanced postural control. Core muscles—deep abdominals, obliques, and lower back—are crucial for maintaining stability and preventing injury from poor compensation. Using walking sticks can improve balance and reduce pressure on the knees. Visual attention is also key: looking several meters ahead instead of at your feet helps you anticipate obstacles and react in time. Safe walking is guided not only by habit, but by conscious awareness.
Recommended routes for low-risk training
Not all Roman routes are suitable for people with joint issues or those undergoing rehabilitation. Avoiding climbs like Gianicolo Hill or the stairs of the Capitoline Hill during early stages of training can help prevent overload and inflammation. Choosing flat or gently undulating paths allows you to maintain your target heart rate without compromising gait mechanics. The Circus Maximus, with its open space and level ground, and the Lungotevere, with its wide and manageable sidewalks, are great places to start.
Conclusion
Moving around Rome is a unique experience—but one that demands awareness. With a few precautions—such as good muscle preparation, appropriate footwear, and selecting the right routes—you can enjoy the benefits of movement without unnecessary risks. Orthopedic prevention begins with small daily choices: listening to your body, knowing your limits, and moving smartly.
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