Proper walking form is as important as proper walking equipment and gear. Proper walking form maximizes the positive benefits of your walking routine while minimizing the risk of injury. There are several walking techniques specific to the style of walking engaged in. For example nordic and race walking have differing walking forms that helps maximize performance in that specific style. Although there are many commonalities. This post will focus on the form employed by most casual, exercise oriented walkers. We’ll break it down by body parts.

First what to do with your arms? Your arms should be bent at a 90 degree angle, no more. As you walk, they should “pump” backwards and forwards, not criss-cross across you mid-section. The more you engage your arms while you walk, the greater the aerobic impact.

Your should walk erect with your spine as straight and elongated as is comfortable . Your shoulders should be pulled back and down. Don’t swing them front to back excessively. Keep them loose and relaxed during your walk. Swing them in a circle if you feel them begin to tighten up. Try not to hunch you shoulders or lean forward or back as you walk. Keep you stomach sucked in to aid in keeping you erect and to engage additional muscles in your walking routine.

Lift you chest slightly. Breath deeply, expanding your stomach rather than your chest. Develop a step rhyme to your breathing. If you can maintain a verbal conversion with a real or imaginary partner without gasping, your breathing pattern is probably OK

Head erect and eyes looking straight ahead, not down. On rocky terrain or where footing is uncertain, keep you head erect and glace down every few seconds plotting out a course for your next few steps.

Your chin should be slightly pull in and pointed down. This will help keep your neck and head in a firm, erect position

When plating your foot it should be on the heel and push off form your flexed toes.

Try to keep your stride length moderate, not too long or too short

If, like me, find your current walking style simply awful in comparison to the above. Don’t try and change everything at one time. Take one element at a time. Once you’ve mastered that move to the next and so on until you got it down pat.

Mastering a good walking technique, like breaking in your walking equipment, takes a bit of time and effort. But with a little practice and patience it will become second nature and help you increase and maintain the effectiveness of your walking activities comfortably and injury free.

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The most common injury (other than the occasional sore muscle) that walkers experience is the blister. They are usually the result of improperly fitted or maintained walking gear and/or walking equipment and can therefore be easily avoided by taking a few simple precautionary steps.

First what are blister and how do they develop? The skin has three layers: the epidermis, dermis and Subcutaneous. A blister occurs as the outer layer, epidermis, of skin separates from the inner layers and the space between fills with lymph fluid. This fluid is nature’s way of providing a cushion, protecting the dermis and subcutaneous layer from damage and possible infection.

Blister can develop in several ways: through heat generated by friction, a reaction to harmful chemical or environmental (sunburn) exposure, the result of certain insect bites and medical issues such as allergies and disease The blisters generally associated with walking are caused by friction. Friction from shoes or clothing which rubs repeatedly on a spot on the skin generating heat and causing the skin to separate and the lymph fluid to collect. Friction blisters are usually not serious and can be easily treated, but can get infected if left unattended.

How to treat one if you get one? According to the Mayo Clinic, if you aren’t experiencing any pain try not to break the blister. The epidermis is a natural barrier to bacteria and if left in tack will greatly reduce the risk of infection. If it’s small, cover it with an adhesive bandage, if large use an appropriate size gauze pad, one with the plastic coating. This will allow air access to the wound and promote healing. If it’s painful and/or keeps you from walking properly you may need to drain the fluid . If you have diabetes or poor circulation, check with your doctor before you attempt this procedure. Drain the fluid while leaving the epidermis intact. First wash your hands and the blister with soap and water. Clean the blister with Iodine or rubbing alcohol. Next sterilize a clean needle with rubbing alcohol. Puncture the blister near its’ edge and let the fluid drain. Cover the blister with an antibiotic cream or ointment and cover with a gauze pad. Change gauze and antibiotic cream as necessary. Check occasionally. If you find any signs of infection give your doctor a call.

Blister prevention is fairly simple and straight forward. Friction blisters are prevalent where heat and moisture is present. Heat from the rubbing and moisture from the perspiration generated while walking. Eliminate those two conditions and you prevent a blister from forming.

The heat./rubbing issues can be addressed in a couple of ways.

• The first and most important is to use comfortably fitting shoes and socks during your walk. Take you time when purchasing a pair of walking shoe. Try them on, walk around in them. Be sure they are not too tight or too loose. Wear the type of sock you’ll use on your walk to ensure a proper fit.

• Break in your shoes before your first outing. Properly fitted but stiff shoes will cause blisters. If you notice a problem with the fit, even thought you may have had them for a while, take them back to the store and get a new pair. Don’t try and “:work through” a fit problem.

• Proper walking shoe maintenance will aid in blister prevention as well.

• If you are plagued by blisters in a specific area you can apply a bit of tape the spot to cut down on the effects of the rubbing.

• Finally there are friction management patch. These self adhering patches are applied inside the shoe to cushion an affected area.

Moisture is the other culprit and it too can be easily addressed

• Wear clean, proper fitting socks made of a wicking materials. There are many synthetic wicking materials around but wool still works well. Be sure that the socks are specifically designed for walking with extra padding at the toe and heel. Lose the tube socks. They have tendency to bunch and cause rubbing.

• As a short term measure talcum power could be used for increased moisture absorption and friction reduction but continual use may actually increase the propensity to develop blisters.

Blisters can be a problem on may levels. Aside from the medical issues, blisters can interrupt your walking routine and be a real de-motivator. So it’s important to take the steps necessary to prevent them from occurring. Proper care and maintenance of all you walking equipment is an important step in preventing injury and keeping your walking program on pace and you on the road.

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