The Wide World of Walking Equipment

Well it’s finally starting to warm up around most of the country. The sun is shining brightly, the birds are singing. The color green is starting to dominate your surroundings. Unfortunately we’ve spent most of those long winter months hibernating on our sofa in front of the TV or computer. But we are getting the urge re-engage our walking exercise routines and enjoy the glories of spring. However exposing our indoor condition skin to the bright sun light can pose some real short and long-term problems and certain walking safety precautions should be taken to limit the sun’s more nasty effects.

Sun screen/ sun blocks are the most effective walking gear defense against the harmful effects of UV radiation on the skin. The effects of UV radiation on the body are well documented: Sunburn, premature skin aging, with squamous cell carcinoma, basal cell carcinoma and melanoma among the most deadly. An ounce of prevention is worth a pound of cure couldn’t be more true than in the case of excessive sun exposure.

A quick primer on UV radiation. There are two types of UV radiation: UVA and UVB (differences are in their wave length spectrums). UVA is the long-term problem and has been linked to cancers. UVB principle downside is sunburn. Both are harmful and need to be addressed by a properly formulated sunscreen.

Measuring Protection: SPF

The effectiveness of a sun screen is measured by the SPF (Sun Protection Factor) scale found on sunscreen packaging. SPF is the amount of UVB radiation required to cause sunburn with the particular sunscreen on verses the amount required without sunscreen. If you’re wearing a product with a SPF of 50 means you can absorb 50x more radiation without getting a burn. But SPF gives you little information about the level of protection against UVA. Simply relying on SPF will not give you the whole picture. While Europe has created a standard to measure a product’s effectiveness against UVA, the US standards are still under development. That’ not to say that the products don’t contain protection against UAV, usually in the form of zinc oxide or titanium dioxide, currently there is just no way of telling the level of protection you ‘re getting.

AAD Tips for Sun Protection

The American Academy of Dermatology offers these tips to help protect you from the harmful effects of sun exposure during your walk.

• Apply a generous amount of water-resistant sunscreen with a SPF of at least 30.
• Check to ensure that the sunscreen blocks both UVA and VUB radiation
• Reapply the sunscreen very two hours and after swimming or working up a sweat

Some additional tips

• Wear protective walking clothing such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses.
• Walk in the shade whenever possible especially during the peak radiation hours of 10am and 4pm.
• Take special care with children using protective clothing and applying sunscreen.
• Water and sand can reflect the damaging rays of the sun, which can increase your chance of increase UV exposure.
• Since sunscreens filter vitamin D along with UV radiation, be sure you get you daily requirement through diet or supplements.
• Ultraviolet light from tanning beds is the same as from the sun so avoid them. Periodically check your skin for any abnormal changes, growths or bleeding. If you notice anything out of the ordinary check with your dermatologist.

As we get ready to resume our outdoor exercise routines it’s important that we take the proper precautions to insure that we incorporate the important walking safety equipment and supplies in our standard routines. Walk Safely and Be Healthy.

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Foot Pain, Ugh!!! It can be a major issue with exercise walkers, especially for those just starting out or those restating a program after an extended layoff. In fact there are nearly 60,000,000 Americans with some sort of foot problem. These problems run the gamut from bunions, blisters, sore or weak ankles, heel and arch pain and painful joints. Since the foot is the structural basis for your entire body, foot problems can also lead to knee and lower back issues as well. In addition, foot injuries often time take a long time to heal, keeping you out of action for protracted periods which may ultimately cause you to abandon your exercise routine all together.

There are a number of preventative walking equipment and walking procedures that will help you avoid foot related injuries. Below is a list of a few.

For a beginner or someone restarting a walking program the suggestions are basically to buy good walking equipment and to start your routines slowly.

1. Start your exercise program with short walks. Keep them short for a week or so. If all is well gradually increase the distance.
2. On your initial short walks try and find soft, flat surfaces, avoid concrete. Walking on a track or a trail to start out will minimize the pounding on your feet, legs and back.
3. When first starting out on your exercise regime, take your short walks at a leisurely pace, increasing speed gradually.
4. If you develop foot, ankle, knee or lower back pain, stop walking. Get home the best way you can. (Another reason to carry a cell phone with you when you walk). Don’t push it. Don’t’ try and walk through the pain. Once home rest the affected area. Give it time to heal properly before restarting your program.
5. If you experience a repetitive injury of the same type in the same location, you may want to consider visiting a podiatrist or sports medicine practitioner and having your feet, gait and posture evaluated. Orthodontics may be in order. Note: Be sure you visit a professional no self-diagnosis. Improper fitting orthodontics will end up causing more harm than good.
6. Take a look at your feet after a walk. Look for any signs of redness or irritation. If they do appear address them immediately. Examine your walking equipment and try and identify the cause. You can apply moleskin or pressure pads to help compensate for any problems you uncover.
7. Take care of your feet. Keep them clean and be sure to keep the nails trimmed. A little preventive maintenance can go a long way in preventing injury.
8. How about walking equipment.   First and foremost select a sneaker specifically designed for walking. Try to avoid the bargain basement when you are out shopping for a pair. Stick with brand names that have developed a solid reputation for producing a good, quality product. Avoid fad sneakers. Those that promise enhanced results. They seldom do. Make sure the one you select fits well. Bring a pair of walking socks with you when trying on sneakers. The sneaker should be comfortable, snug but not too tight or have pressure points.
9. After purchasing a new pair it’s important to break them in properly. Alternate wearing your old and new pair until your feet have gotten use to the new sneakers and the new sneakers have gotten use to your feet.
10. The other important item in proper foot protection is a walking sock. Here you should stick with a synthetic or wool composition or a blend of the two. Selecting this style will help keep your feet dry and free of blisters. Avoid cotton socks. Make sure that the socks you select are the correct size and fit well. Improper fitting socks can bunch up and cause all sorts of foot pain and problems.

Check our this post for more info on sock selection.

As the foot is the foundation of your body’s entire structure so proper foot care is the foundation of a good exercise walking routine. Buy the correct walking equipment and follow sound exercise walking procedures. You take care of your feet and your feet will take care of you.

Technorati Tags: back pain, blisters, foot injuries, foot problems, walking sneakers, walking socks

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We have been disciplined.   We have faithfully kept to our exercise walking routines, braving the frigid cold and howling winds.  We are fit.  We are trim.  And what else do we have to show for all our dedications and effort…dry, flakey, cracking skin on our face, hands and feet.  The outdoor cold and the corresponding indoor heat can sure do a number on the old epidermis.  But there are some things that you can do and walking equipment you can buy to help prevent and alleviate this winter time dilemma.

1. Moisturize, Moisturize, Moisturize.  A couple of times a week, at least.   During the winter months it’s best to use an oil rather than water based moisturizer since the oil will form a protective layer on the skin that will help it retain more moisture.  There are lotions available that contain what are called humecants which can actually attract moisture to your skin.  So look for them as well. Also look for lotions with  non-clogging oils.  Mineral oil, primrose oil and avocado oil work well in this regard.
2. Avoid Hot Showers or Baths.  It might be tempting to jump in a nice hot shower after a walk in the frigid cold but that will actually remove the naturally occurring skin oils and lead to additional moisture loss.
3. Get a Humidifier.  Indoor heat removes moisture from the air further drying the skin. A humidifier puts the moisture back in.  Best to get several smaller units and place them throughout the house to get a more even moisture distribution.
4. Extra Care for Hands and Feet.  The skin on our hands and feet is thinner and have fewer oil glands than most other parts of the body.  Therefore they need “Attention to Prevention”.  Apply a bit of moisturizer to your hands and feet before going outside.  Always were gloves and be sure to use a wool/synthetic blend walking socks and other synthetic based walking clothing to wick  moisture away from your feet and body.
5. Apply Sun Screen.  The sun doesn’t stop generating harmful UV rays just because it winter.  In fact the presence of snow actually amplifies the potential damage.  Get a good SPF 30 and rub it on exposed skin 30 minutes before you hit the streets. This will provide some added protection against the cold as well.
6. Don’t Forget the Chapstick.
7. Avoid Wet Clothing.  Wet gloves and socks can add an additional irritation factor to the whole scene.   Get out of them as soon as possible.
8. Use Exfoliatants Frequently.   Exfoliating removes flakey skin and helps the moisturizer you’re applying to be absorbed that much faster.
9. Drink more Water?  Contrary to common wisdom, there doesn’t appear to be any direct link between drinking water and moist skin.  Hey drink plenty of water for the myriad of other benefits but not because it will help your dry skin.
10. The Cure.  If you’ve gotten to the point where you skin has become itchy take a lukewarm bath in oatmeal or baking soda and reapply your moisturizer.

During the winter months when it’s easy to find excuses not to maintain your exercise walking routine you want to make sure that you don’t give yourself any opportunity to put it off.  It’s hard enough getting motivated to go out in the cold without having to deal with itchy, chapped skin.  So take care of yourself and your skin.  Keep walking safe.  Spring will be here before you know it.

Technorati Tags: exercise walking, Exfoliate, fitness exercise, Moisturize, skin care, SPF30, UV rays, walking, walking socks

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    How many times have you been ask “What do you want for Christmas?”.  Personally, I’m always a bit conflicted about that question.  I don’t want get too specific since what I suggest may be beyond what the person is willing or able to pay.  Plus, quite frankly, knowing what the gift is takes some of the magic of opening it come Christmas morning.   It seems the best approach to resolve this dilemma is to generate a list.  A list provides the gift giver a range of prices to select from and it maintains some of the wide eyed splendor when it’s finally opened.  So that’s what we’re going to do.  Generate a list of great walking equipment gifts for the exercise walker to forwarded on to your friends, family members or the “significant other” in your life.   That is unless you’re fortunate enough that he or she shares your interest in exercise walking, in which case you can use it as your guide in the gift selection process.  

    Ipod or MP3 Player.  This is typically one of the most popular gifts of the season but as a walker you likely already have one.  But if it’s like mine, it doesn’t have much memory and it’s gotten banged up a bit over the years.  So if you need or want an upgrade or replacement, we suggest a flash memory devise with at least 4 gigabytes storage.  You can get flash memory up to 32GB if you have a ton of music to download. 

     A High Visibility Safety Vest.  During the winter months we often find ourselves walking in the dark.  An outer vest with reflective strips will help insure that you’re visible to traffic.  Can never go wrong with a gift of safety.  It says you really care. 

      Walking Socks.  Yes I know that this along with ties are the standing  jokes of Christmas gifts, but not the case for an exercise walker.  Socks are a serious business.  Get a pair or two of a blend of wool and acrylic or polypropylene. 

     Rain Poncho.  An inexpensive stocking stuffer.  Get a thin plastic hooded version, light and compact enough to fit in a pocket or fanny pack. 

     Fanny Pack.  Get one with a pocket for a water bottle plus a good sized pack for storage. 

     Pedometer.  This is a great walking equipment item to help keep track of your walking activity and progress, a real motivator.    There is a wide variety of brands and models, with a myriad of styles and features, so you can stay simple or get real fancy. 

      A Small Flashlight.  Again walking in the dark can be dangerous.  A small flashlight can help get you noticed by oncoming traffic.  A LED style would be best.  They don’t use much energy and recent versions do put out some significant light. 

         Heart Rate Monitor.  Indispensible for someone trying to maintain a certain levels of exercise intensity.  Usually found in a watch configuration. 

       Water Bottle.  You can get fancy or plain here as well.  But be sure to get one with at least a 24 ounce capacity and fitted with a strap in case you didn’t get the fanny pack. 

         Magazine Subscription.  Here are a couple of excellent ones.  Walk About Magazine and Walk!

So here it is, the Walking Equipment Gift List for 2009.  Send in on.  A reminder to the person who receives it…there is nothing like giving the gift of health to those you love and care about. The list probably won’t change much next year so be sure to bookmark this post and send it our again next December.  Merry Christmas and Happy Holiday to all.

If you have an additional gift ideas be sure to share them below

Technorati Tags: Christmas gifts, fanny pack, flashlight, heart rate monitor, high visibility colthing, Ipod, MP3 player, pedometer, rain poncho, walking, walking magazine, walking socks, water bottle

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In keeping with the season and the strong interests shown in some of the recent blog posts, there are a couple of additional issues and tips about walking and exercise during the winter months we ought to review.  As mentioned in a number of posts, slacking off in winter is not the best thing for your waistline, your stamina or your motivation.  You’ve spent all spring, summer and fall working hard to stay fit.  Suddenly because of bad weather and the holiday feasting and stress, you’ve found yourself back where you started 8 months ago with all the accrued walking benefits lost.  All that hard work and effort has been for naught.  Talk about demotivating.  Here is some info and additional tips to help you stay active and engaged during this rough patch. 

Winter walking is Great

On the plus side, walking outdoors during cold weather is highly effective in working off the excesses of the holiday season. When the temperature drops your body works hard just to say warm.  Add that to the effects of exercising outdoors and you get a significant boost in calorie burn during your outdoor walking routine.  In addition we all know that getting outdoors for a walk helps “clear the head” and reduces the stress generated the by all the holiday preparations.

Winter Walking Needs Extra Care

That’s great, but remember you do need to do a bit of preplanning before you hit the road.  Be sure to warm up before you head out.  Pop your walking clothes in the clothes dryer to warm them up.  It might help take a bit of the chill out of the air.  Be sure to layer your clothing with a shirt of wicking material (polyester or silk) next to your skin. Your main heat releasing body parts are your head, feet and hands.  Be sure to keep them well covered.

Keep in mind that walking is a low intensity exercise and its’ benefits tend to be accumulative.  This means that you can get close to the same benefits from two 30 minutes sessions as with one that’s an hour long.  If it’s too cold, break your walking session in two.  By simply increasing your speed a bit, the caloric burn/fitness outcomes will be close.

It’s Just Too Cold

If the elements outdoors are just too much to bear, check around the neighborhood.  See what other fitness opportunities or programs may be available. In keeping with our general exercise theme, mall walking or stair climbing would be two excellent alternatives.  But you may want to broaden your horizons a bit. There may be yoga, aerobics, pilates or dance programs that you can join on a month to month basis to help get you through the winter doldrums.  Schools, Park Districts, and Recreation Centers often sponsor winter exercise programs, usually at little or no costs. 

Ice skating is a great alternative to walking.  A thirty minute session on skates burns the same number of calories as thirty minutes of stair climbing or an hour of walking. It’s a low impact exercise so your joints will thank you as well.

Finally, you may want to consider buying a piece or two of inexpensive home exercise equipment.  A jump rope or stability ball would be two items to consider. 

Winter weather can be frustrating even to the most motivated walker.   But when the cold weather and dark nights set in, don’t put your walking/exercise routine on ice.  Take a look at other programs are available locally.  Find those that interest you and mix and match to your heart’s content.   Beat the winter blahs.  If walking outdoors is out of the question find a substitute or two.  The important thing is to keep going and preseve all the walking benefits you’ve earned. 

If anyone has any additonal thoughts or tips about winter exercise drop me a line or leave a comment and share with everyone.

Technorati Tags: cold weather walking, exercise, exercise equipment, fitness, ice skating, mall walking, winter walking

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People generally have one of two responses to winter exercise:  “Forget It” and “No Way”.  Having to get all bundled up and braving cold and snowy weather often times overcomes “fighting the good fight” for health and fitness.  But taking a break from your exercise routine during cold weather can set you back more than you think.  The holidays, too many of us, means overeating and winter means more sedentary recreational activities.  These two combine place added stress on our waistline and our health.  Ultimately resulting weight gains that may take all of next summer reverse.  So it’s really important that we not pack away the walking equipment and keep committed to our standard exercise routines.

So what are the rules that govern walking in cold weather? 

Allow at least 10 minutes to warm up.  When it’s cold, your heart and muscles need a bit more time to get lose and ready for exercise.

While it’s important to dress warmly, using the layer technique, it’s equally important that we don’t overdo it.  Dressing too warmly could cause overheating making our walk that much more uncomfortable.  Dress for a temperature that is 20 degrees warmer than it actually is.   Your body heat  will make up the difference.  If you feel yourself overheating take off a layer and tie it around your waist. 

Don’t wear a waterproof outer layer, wear a water resistant one.  Waterproof gear is not porous and won’t allow your body heat to escape, increasing the possibility of overheating.

Remember to bring water with you and most importantly, drink it.  It’s more difficult to gauge our body’s hydration needs during cold weather.  Drink periodically even though you may not feel thirsty.

The walking equipment and gear you wear is critical.  Be sure your extremities are covered well.  When out in cold weather the body undertakes defensive measures, cutting off blood flow (and heat) to the body’s extremities, thereby shifting that heat to the body’s core.  The result is that there is a higher propensity for frostbite on your toes, ears, fingers, etc.  If your fingers or toes get numb while you’re out walking, don’t take any chances.  Get inside as quickly as possible and apply a moist heat to the affected area. 

Wear sun screen and a brimmed hat.  The presence of snow actually intensifies the negative impact of the sun.

If walking in minus degree weather cover your mouth to prevent frigid air from entering your lungs.

What about exercising when you’re not feeling 100%? This is the flu and cold season and at some point we are going to hit a patch when we’re under the weather.  Should we take it easy until we’re fully recovered?  Most physicians agree that if you have a head cold, runny nose, sneezing, sore throat or headache it’s OK to continue your exercise routine.  Exercise may actually provide some benefits by clearing the nasal passages and alleviate that stuffy nose.  However, if you are running a fever, have chest congestion, upset stomach or general achiness, it’s probably a good idea to take a break from your exercise routine until you’re feeling a bit better.  As with all hard and fast rules there are exceptions so listen to what your body is telling you and if it says take a break do so.

Remember, winter shouldn’t be an excuse to stop or slow down your walking exercise routine.  But you need to approach it sensibly.  Extra precautions are necessary to insure that you remain safe and healthy.  The first is, wear the proper walking equipment and gear.  Next, follow the common sense guidelines listed above and you should hit spring lean and fit.

Technorati Tags: cold weather exercise, walking, walking in cold weather, walking in winter

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Before you know it old man winter will be literally breathing down our necks. Cold weather can be a real impediment to a walking routines. Who after all wants to get out of a nice warm bed and take a walk on a cold frigid morning. So staying reasonably warm and comfortable is important to staying active during the cold winter months. What sort of walking equipment should we be looking for to help keep us reasonably warm and comfortable? Each body part has different heat retention and moisture wicking requirements and needs to be addressed separately. So one by one we’ll give you the low down on the things you should consider when you gearing up for a winter walk.

Upper Torso

An key to keeping your upper body warm is to layer your clothing. It’s important not only to keep your upper body insulated from the cold but you’ll need to deal with moisture (sweat) issues as well. The best approach for the upper body is to use three layers of clothing: a moisture wicking layer, an insulation layer and a waterproof/windproof layer. The fist layer, the one next to your skin, should me made of materials that draws moisture away. With the exception of silk, synthetic materials perform the wicking function better than natural. Look for garments that contain a high percentage of acrylics or polypropylene. These materials have excellent wicking properties. There are trade names that you can look for: Themax, Thinsulate and Themion for examaple. Surprisingly to some I ‘m sure, cotton is not a good wicking material and should typically be avoided for this application. The next layer’s function is to keep the body heat where it belongs, next to you. Here natural fibers are king. Wool, fleece or down work best. Finally comes the waterproof/windproof layer. Here again look for synthetic materials, nylon being the most prevalent. Heavy duty “rubberized” rain gear is not recommended. The materiel is typically not “breathable” and will trap too much heat and moisture, making it difficult for the insulation and wicking layers to keep things in balance.

Legs

Two layers should be sufficient to keep the legs warm and dry. A wicking inner layer of the above mentioned synthetics materials plus a nylon outer shell will do the trick.

Head

A hat and or ear protecting headband is a “must have” to stay warm and dry. If you go the hat route it’s a good idea to get a ski cap style or one with a neck drawstring to keep it in place during a sudden gust of wind. If you chose a headband or ski cap, it should be of a high wicking materials composition . A neck scarf should also considered, depending on the configuration of your other clothing.

Gloves.

Mittens work well, keeping the fingers a bit warmer by keeping them in close proximity to one another. But my favorite glove design is layered. An inner glove of wool with an leather or nylon outer layer.

Socks:

Here again insulation and moisture control is important when selecting the proper winter walking sock. For the right combination of wicking and warming, select a sock of wool blended with an acrylic or polypropylene.

Shoes or Boots.

Waterproof walking sneakers or boots are an absolute necessity during the winter. Even if you boots or sneakers claim to be waterproof, it’s best to apply additional waterproofing protection to insure that they provide the best possible protection and are able to stand up to rough conditions present during winter. Care should be taken that the shoes or boots have adequate tread to insure proper traction.. Should your shoes get soaked, stuff them with paper or a cedar shoe trees and let them air dry. Never put them in the dryer or near any heat source,

Extras: 

A cheap thin plastic hooded rain poncho and a change of socks would be good extras to keep in your fanny pack during the winter months.

As with all things common sense should reign supreme. Match the layering to the temperature and weather conditions and don’t get overheated. If you get uncomfortable, remove a layer. The insulating one would be best. Just tie it around your waist. The walking equipment and clothing selected should not interfere with your walking motion and provide for a full range of arm and leg movement. They should be relatively light and loose fitting. No need to layer like Ralpy’s brother in the movie “Christmas Story”.

Proper layering is the key to keeping you reasonably dry and warm during your walk and that’s the key to keeping you active during the cold winter months. Take the time to match your walking equipment to the conditions on the road and it will be spring before you know it.

Technorati Tags: hiking, walking, warm clothing, winter, winter clothing, winter exercising, winter hiking, winter hiking clothing, winter walking

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While doing research for The Wide World of Walking Equipment blog posts once in a while I come across a piece of walking related gear that gives me pause. I kinda go Huh? what’s this all about. I thought that it might be fun to take a look a some that seem, what shall we say, a bit strange. Now I must confess to being a bit “old school” when it come to walking and hiking. A good deal of its’ allure is getting away from all the hustle and bustle of our electronic age. My motto “The more basic the better”. I sure that there are many situations where these products might prove useful. But to me, I just scratch my head in wonder.

Bird Cage Backpack

You really have to have a special relationship with your bird to spend $129 on this little gem. Known as the “Pak o Bird” it comes in three sizes which should fit most sized pet birds, unless your into domesticating raptors. The backpack is fully features with a privacy curtain, adjustable food cup and a durable dragonwood perch. The mesh is see-through but bite-proof to prevent any escape attempts while you and Tweetie are out and about.

Heated Hiking Boots

From the “If your not warm, your not walking fast enough” Department, Columbia has a line of boots that have dual heaters built into them . They have three temperature settings and powered by rechargeable lithium polymer batteries that runs for 3 to 8 hours before requiring a recharge. No clue as to where your going to get that recharge while you’re out hiking, perhaps a long extension cord. Oh and they have a LED display which gives you an actual read out of how warm your feet are. Just in case you couldn’t figure it out on your own. Yours for just $250.

Electricity Generating Backpack

Lightning Packs developed a backpack called the Suspended Load Backpack that actually generates electricity. As the user walks, the spring-mounted backpack bounces slightly, turning a gear on a generator creating power . It can generate up to 7.4 watts, enough power an MP3 player, a LED headlamp, a PDA, a hand held GPS, a cell phone and who knows what else, all at the same time. Now I know where you can get a recharge for your heated hiking boots.

Glove Shoe

FiveFingers are thin, rubber foot gloves made by Vibram, an Italian company…and I always though Italians had a sense of fashion. Their design is based on a theory that all the cushioning typically found in athletic shoes is bad for you and that the only “natural” way to walk or run is barefooted. I tell you what, I don’t care how good they are, I wouldn’t be caught dead wearing these things in public. They cost $75 to $85 a pair.  Why they aren’t call FiveToes is beyond me.

So there we have a couple of real beauties that can be truly classified in the “What were they thinking” category of walking equipment. If you’ve come across any other walking gear that meet the exacting standards of Wacky Walking Equipment send me an email and I’ll be sure to include them in the next installment.

Technorati Tags: backpacks, hiking boots, walking sneakers

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Why worry about something so mundane as the socks you wear when walking? Believe it or not socks are the second most critical component (behind shoes) of your walking equipment assortment. It has that honored position because the consequences of ignoring your socks can be quite difficult and painful.

The following is a list of maladies that can be directly affected by the type of socks worn.

Toenails: subungual hematoma, onychomycosis, onychogryphosis

Skin: friction blisters, hyperkeratoses, heloma dura/molle

Infections: dermatophyte, yeast, bacteria, viral  (verruca)

Mechanical or Shear Induced Injury of Subcutaneous tissue: capsulitis, bursitis, calcaneal fat pad atrophy

Mechanical or Shear Injury Against Bone Prominence: retrocalcaneal exostosis, sesamoiditis, hallux valgus, tailor’s bunion, accessory navicular, tibial crest periostitis, medial and lateral malleolar contusion

(Source: American Academy of Podiatric Sports Medicine)

Wow quite a list, no? While most of these pathologies typically befall amateur or professional athletes, even the those of us who fall into the category of casual walker need to insure that his/her exercise regiment is not interrupted by a painful and debilitating blister.

There are three conditions that contribute to foot problems: Pressure and shearing forces generated during a walk and the presence of moisture from sweat, all applied in combination to a specific spot on the foot. In the case of the most common foot problem, blisters, the presence of these issues, pressure, shearing and moisture, combine to generate heat which in turn causes the top layer of skin to separate from those below it and the gap to fill with lymph fluid.

A proper walking sock address these negative forces through its’ overall design and the type of materials used in its’ construction. The primary characteristic of a good walking sock is its’ ability to wick moisture away from the skin, helping keep the foot dry. The materials employed in constructing the socks will determine how effectively it performs this task. Contrary to generally accepted wisdom, cotton is the least effective wicking material. Cotton retains three times the moisture of acrylic and when exposed to air will take ten time longer to dry. Cotton fiber socks, when wet stretched and lose their shape. This lead to bunching and wrinkling, increasing the negative pressure and shearing forces. After multiple wash-wear cycles, cotton socks become abrasive leading to potential irritation to the skin. In terms of superior wicking properties, polypropylene is the best followed by acrylic and then wool. Given wools ability to maintain heat even when wet, it, in combination with polypropylene or an acrylic, make the best walking sock.

A sock’s design and fit also have an important impact on continued foot health. The most commonly employed design element is the addition of padding to further cushion areas of the foot prone to blistering, namely the toes, forefoot and heel. Also popular are double layer socks which are designed to shift shearing friction away from the skin to the area between the sock’s layers. For those individuals who frequently suffer from blisters between toes, toe socks can minimize the friction and rubbing . These may be a bit uncomfortable at first and often require some getting use to.

When purchasing a pair of walking socks they should be examined carefully. Special attention should be paid to the fit, durability, cushioning, elasticity, support and moisture control. Avoid socks with obvious pressure points. Inspect a new sock on the inside. Look for potentially injurious seams. When considering a sock select only those with flat knit toe seams and a Y-heel. Socks, like shoes, are sized to the foot. Buying them undersized will make them too tight tending to bind the toes,. Socks that are too loose can lead to bunching, capable creating blisters. Socks that are thinner over the instep and under the arch. or have ventilation panels under the arch and/or base of the toes help dissipate heat and moisture generated during walking activity.

It’s important to keep you socks clean. While most of today’s walking socks can be machine washed and dried, it’s important to check the packaging to see if there are any special care instructions you need to consider. When they begin to lose their elasticity, cushion or develop a hole it’s time to get rid of them or demote them to more mundane tasks.

As with all the walking equipment, gear and clothing you consider, you should spend a bit of time and effort in inspecting and selecting the right product for the job. With socks it’s all about fit and moisture control . Because of it critical application, a proper fitting and constructed walking sock will help keep you injury free, comfortable and most importantly of all …on the road.

Technorati Tags: blister prevention, blisters socks, foot problems, walking, walking socks

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Technorati Tags: exercise, pedometer, steps, walking

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