Preventing Foot Problems During Exercise Walking

In the U.S., over 80 million people participate in exercise walking. It is no surprise that Americans have made exercise walking their top sport. But, many exercise walkers end up with injuries to their feet because they do not take the appropriate steps to prevent foot problems. Working into a walking program gradually, with the right pair of shoes, can make the difference between spending time enjoying the outdoors, or spending time on the couch nursing a sore foot. Exercise walkers should use the following tips to help prevent foot problems:

1.    Buy a shoe made for walking. Make sure the shoe has enough stability and support. Grab the shoe at the toe and the heel. Try to twist the shoe by turning one hand clockwise and the other hand counter clockwise. Try to bend the shoe. If you can twist the shoe or fold the shoe in half, it is too flexible. Make sure the shoe has enough room at the toes and is fitted well at the heel.

2.    Choose soft surfaces. Walking on a track or a trail will decrease the impact on your feet and legs. Cement can be a particularly hard surface for walking.

A new walking trend is to do laps in the local mall. Although this can be a safe and easy alternative to busy suburban streets, mall floor are usually made of linoleum overlying cement, which is a very unforgiving surface. If you are walking on this surface, make sure your shoes have enough shock absorption. Don’t do too many laps too quickly. Work into this as you would any other routine and pay attention to injury.

3.    Start on flat surfaces. Do not start a walking program walking on hills or stairs.

4.    Start with a short distance. Although this may seem obvious, many individuals will jump right into longer distances they did when they were younger. They then become injured and cannot walk for weeks.

Stick with your initial distance for a week. If you are pain free and injury free, increase the distance the following week. Start with an easy pace. Increase your pace gradually.

5.    Limit your time on the treadmill. Treadmills can contribute to the development of foot problems. Start with the treadmill flat and at a slow pace. Slowly increase your pace each week. Increase the incline after you have reached a comfortable pace.

6.    Stop if you feel foot or ankle pain. Don’t try to walk through the pain.

7.    Examine your feet. Look for areas of rub or irritation the first few weeks of your walking program and then again after trying new shoes or socks. Moleskin can be placed on areas of irritation to help decrease friction. Do not use Band-Aids on these areas.

8.    Consider wearing orthotics. Individuals with flat feet may need inserts for their shoes. When buying inserts, look for sport orthotics, as opposed to cushioned insoles. You will need to purchase these at your local sports store. A more rigid insert will offer more support. Custom orthotics can be made by a podiatrist, if necessary.

9.    Avoid cotton socks. Synthetic socks decrease friction, prevent excess rubbing and don’t absorb moisture. Your local running store or sports store should carry a variety of new high-tech socks for walking.

10.    Consult your podiatrist if you start to develop pain when walking, or consider a visit before embarking on your new walking program.

About the Author

Christine Dobrowolski, DPM is a podiatrist and owner of Northcoast footcare, Inc an online resource for foot care products and foot health information. For information on common foot problems, visit NorthcoastFootcare.com/footinfo

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Live Wire (Myron Bolitar Series #10) $9.99 Harlan Coben has risen to the top of bestseller lists worldwide, attracting voracious audiences for his peerless novels of domestic suspense as well as those featuring his fan-favorite sports agent, Myron Bolitar. Now in Live Wire, he offers a knock-your-socks-off novel that will electrify all his fans: Myron’s family takes center stage.Myron Bolitar has always dreamed about the voluptuous femme fatale walking into his office and asking for help. The woman standing in his doorway has killer curves all right: She’s eight months pregnant, which kind of ruins the fantasy. Former tennis star Suzze T and her rock star husband, Lex, are both clients, and over the years Myron has negotiated his share of contracts for the power pair. But now Lex has disappeared and a very pregnant Suzze is in tears, fearing the online rumors questioning the baby’s paternity have driven away the man she swears is the child’s father. For Myron, questions of fatherhood couldn’t hit closer to home, as his dad, Al, clings to life; the brother who abandoned them all years ago is in trouble; and Myron’s teenage nephew needs an authority figure. Myron is soon forced to confront deep secrets in Suzze’s past; his family’s mortality — and before Live Wire is over, his own.

Live Wire (Myron Bolitar Series #10) $3.65 Harlan Coben has risen to the top of bestseller lists worldwide, attracting voracious audiences for his peerless novels of domestic suspense as well as those featuring his fan-favorite sports agent, Myron Bolitar. Now in Live Wire, he offers a knock-your-socks-off novel that will electrify all his fans: Myron’s family takes center stage.Myron Bolitar has always dreamed about the voluptuous femme fatale walking into his office and asking for help. The woman standing in his doorway has killer curves all right: She’s eight months pregnant, which kind of ruins the fantasy. Former tennis star Suzze T and her rock star husband, Lex, are both clients, and over the years Myron has negotiated his share of contracts for the power pair. But now Lex has disappeared and a very pregnant Suzze is in tears, fearing the online rumors questioning the baby’s paternity have driven away the man she swears is the child’s father. For Myron, questions of fatherhood couldn’t hit closer to home, as his dad, Al, clings to life; the brother who abandoned them all years ago is in trouble; and Myron’s teenage nephew needs an authority figure. Myron is soon forced to confront deep secrets in Suzze’s past; his family’s mortality — and before Live Wire is over, his own.

Live Wire (Myron Bolitar Series #10) $4.84 Harlan Coben has risen to the top of bestseller lists worldwide, attracting voracious audiences for his peerless novels of domestic suspense as well as those featuring his fan-favorite sports agent, Myron Bolitar. Now in Live Wire, he offers a knock-your-socks-off novel that will electrify all his fans: Myron’s family takes center stage.Myron Bolitar has always dreamed about the voluptuous femme fatale walking into his office and asking for help. The woman standing in his doorway has killer curves all right: She’s eight months pregnant, which kind of ruins the fantasy. Former tennis star Suzze T and her rock star husband, Lex, are both clients, and over the years Myron has negotiated his share of contracts for the power pair. But now Lex has disappeared and a very pregnant Suzze is in tears, fearing the online rumors questioning the baby’s paternity have driven away the man she swears is the child’s father. For Myron, questions of fatherhood couldn’t hit closer to home, as his dad, Al, clings to life; the brother who abandoned them all years ago is in trouble; and Myron’s teenage nephew needs an authority figure. Myron is soon forced to confront deep secrets in Suzze’s past; his family’s mortality — and before Live Wire is over, his own.

Live Wire (Myron Bolitar Series #10) $36.99 Harlan Coben has risen to the top of bestseller lists worldwide, attracting voracious audiences for his peerless novels of domestic suspense as well as those featuring his fan-favorite sports agent, Myron Bolitar. Now in Live Wire, he offers a knock-your-socks-off novel that will electrify all his fans: Myron’s family takes center stage.Myron Bolitar has always dreamed about the voluptuous femme fatale walking into his office and asking for help. The woman standing in his doorway has killer curves all right: She’s eight months pregnant, which kind of ruins the fantasy. Former tennis star Suzze T and her rock star husband, Lex, are both clients, and over the years Myron has negotiated his share of contracts for the power pair. But now Lex has disappeared and a very pregnant Suzze is in tears, fearing the online rumors questioning the baby’s paternity have driven away the man she swears is the child’s father. For Myron, questions of fatherhood couldn’t hit closer to home, as his dad, Al, clings to life; the brother who abandoned them all years ago is in trouble; and Myron’s teenage nephew needs an authority figure. Myron is soon forced to confront deep secrets in Suzze’s past; his family’s mortality — and before Live Wire is over, his own.

Live Wire (Myron Bolitar Series #10) $39.54 Harlan Coben has risen to the top of bestseller lists worldwide, attracting voracious audiences for his peerless novels of domestic suspense as well as those featuring his fan-favorite sports agent, Myron Bolitar. Now in Live Wire, he offers a knock-your-socks-off novel that will electrify all his fans: Myron’s family takes center stage.Myron Bolitar has always dreamed about the voluptuous femme fatale walking into his office and asking for help. The woman standing in his doorway has killer curves all right: She’s eight months pregnant, which kind of ruins the fantasy. Former tennis star Suzze T and her rock star husband, Lex, are both clients, and over the years Myron has negotiated his share of contracts for the power pair. But now Lex has disappeared and a very pregnant Suzze is in tears, fearing the online rumors questioning the baby’s paternity have driven away the man she swears is the child’s father. For Myron, questions of fatherhood couldn’t hit closer to home, as his dad, Al, clings to life; the brother who abandoned them all years ago is in trouble; and Myron’s teenage nephew needs an authority figure. Myron is soon forced to confront deep secrets in Suzze’s past; his family’s mortality — and before Live Wire is over, his own.

Males, Nails, Sample Sales: Everything a Woman Must Know to be Smarter, Savvier, Saner, Sooner $11.99 What your mother, Oprah, and Martha never told you Let’s face it: we live in a complicated world. Lands’ End has a swimsuit anxiety zones area on its website; a moisturizer can cost more than a weekend in Paris; they can send a man and a monkey into space, but they still can’t find a cure for split ends. Clearly, we all need essential life skills and operating instructions. But why should you have to learn from hard-won experience when Stephanie Pierson is willing to give you her vast life experience and wisdom (and share some of her more humiliating life lessons)? This smart, funny, fabulous book will get you everything from a juicier chicken to a less hostile hairdresser. Read it and you will know what not to order from room service (eggs Benedict) to what never goes out of fashion (a crisp white shirt) to what is never in fashion (socks and Birkenstocks worn together). You’ll know when a man isn’t a keeper (he knows more Sondheim lyrics than you do), how to buy a house (location, location, location), how to assess an Oriental rug (condition, condition, condition), how to get the best price from the wedding caterer (say it’s for a funeral), and how to get the dog in a custody battle (keep a dog-walking journal).

Males, Nails, Sample Sales: Everything a Woman Must Know to be Smarter, Savvier, Saner, Sooner $0.01 What your mother, Oprah, and Martha never told you Let’s face it: we live in a complicated world. Lands’ End has a swimsuit anxiety zones area on its website; a moisturizer can cost more than a weekend in Paris; they can send a man and a monkey into space, but they still can’t find a cure for split ends. Clearly, we all need essential life skills and operating instructions. But why should you have to learn from hard-won experience when Stephanie Pierson is willing to give you her vast life experience and wisdom (and share some of her more humiliating life lessons)? This smart, funny, fabulous book will get you everything from a juicier chicken to a less hostile hairdresser. Read it and you will know what not to order from room service (eggs Benedict) to what never goes out of fashion (a crisp white shirt) to what is never in fashion (socks and Birkenstocks worn together). You’ll know when a man isn’t a keeper (he knows more Sondheim lyrics than you do), how to buy a house (location, location, location), how to assess an Oriental rug (condition, condition, condition), how to get the best price from the wedding caterer (say it’s for a funeral), and how to get the dog in a custody battle (keep a dog-walking journal).

Man Around the House $285.54 New – As soon as vivacious, disaster-prone Katie moves in next door, Matt’s peaceful life is done for. He’s walking a careful path to regain custody of his son, but how can he resist a woman who adores his child–and gives him kisses that knock his socks off?

Man Around the House $169.05 New – As soon as vivacious, disaster-prone Katie moves in next door, Matt’s peaceful life is done for. He’s walking a careful path to regain custody of his son, but how can he resist a woman who adores his child–and gives him kisses that knock his socks off?

Man Around the House $181.24 New – As soon as vivacious, disaster-prone Katie moves in next door, Matt’s peaceful life is done for. He’s walking a careful path to regain custody of his son, but how can he resist a woman who adores his child–and gives him kisses that knock his socks off?

Man Around the House $112.1 New – As soon as vivacious, disaster-prone Katie moves in next door, Matt’s peaceful life is done for. He’s walking a careful path to regain custody of his son, but how can he resist a woman who adores his child–and gives him kisses that knock his socks off?

Silverpoint Comfort Hiker Socks $6.99 The Silverpoint Comfort Hiker Socks are ideal for when you’re walking out in the wilderness and the last thing you need is the discomfort of sweaty feet. The Comfort Hiker socks are made using Drytex

The Complete Walker IV $4.59 For the first time since 1984, we have a new edition of the classic book that Field & Stream called “the Hiker’s Bible.” For this version, the celebrated writer and hiker Colin Fletcher has taken on a coauthor, Chip Rawlins, himself an avid outdoorsman and a poet from Wyoming. Together, they have made this fourth edition of The Complete Walker the most informative, entertaining, and thorough version yet.The eighteen years since the publication of The Complete Walker III have seen revolutionary changes in hiking and camping equipment: developments in waterproofing technology, smaller and more durable stoves, lighter boots, more manageable tents, and a wider array of food options. The equipment recommendations are therefore not merely revised and tweaked, but completely revamped. During these two decades we have also seen a deepening of environmental consciousness. Not only has backpacking become more popular, but a whole ethic of responsible outdoorsmanship has emerged. In this book the authors confidently lead us through these technological, ethical, and spiritual changes.Fletcher and Rawlins’s thorough appraisal and recommendation of equipment begins with a “Ground Plan,” a discussion of general hiking preparedness. How much to bring? What are the ideal clothes, food, boots, and tents for your trip? They evaluate each of these variables in detail—including open, honest critiques and endorsements of brand-name equipment. Their equipment searches are exhaustive; they talk in detail about everything from socks to freeze-dried trail curries. They end as they began, with a philosophical and literary disquisition on the reasons to walk, capped off with a delightful collection of quotes about walking and the outdoor life. After a thoughtful and painstaking analysis of hiking gear from hats to boots, from longjohns to tent flaps, they remind us that ultimately hiking is about the experience of