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

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

    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

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