Walk this way for Wellness

by | Aug 9, 2011 | Self-Care, Wellness Tips & Information

by Karen Whittier

My participation in different breast cancer events, from Walk for Hope to 3 Day for the Cure, has given me enough experience to share advice on foot care. In fact, with hundreds, if not thousands of miles put in I feel I’ve earned the title of ‘expert’ walker.  The shorter events require some training, but it’s the multi-day events like Avon’s 2 Day Walk for Breast Cancer or Susan G Komen’s 3 Day for the Cure where training is mandatory.

My definition of successfully completing a multi-day event is finishing without major injury or debilitating pain and it starts with the feet. You may be familiar with the immutable, universal law: “If Momma ain’t happy, ain’t nobody happy.” There’s a corollary to that law: “If the feet ain’t happy, the body ain’t happy.” So, how to keep the feet happy?

The foot contains three different arches: transverse, lateral and medial. Fully functioning arches are important for proper biomechanics of the foot. They play a part in balance and propulsion, transferring movement from the mid-foot to the big toe. Another key function arches perform is bearing weight evenly. The muscles of your feet…just like other muscles in the body…need to be worked to stay healthy and perform the way they were intended.

An easy way to keep your feet toned is to walk barefoot for some portion of every day. Yoga is another great activity for improving the muscle tone. Yoga also increases the foot’s flexibility while fostering balance.

Finding the right shoe is also important. Many running stores will assist you plus there are websites available suggesting factors to consider before purchasing shoes. Remember to take into consideration the natural swelling that occurs when walking long distances.

Assuming your feet are working optimally, it’s important to gradually add mileage and time on them. One of the biggest threats to feet is blisters. Blisters are the body’s protective reaction to friction (heat) and moisture. Keeping the feet dry and friction-free is key; there are several options available:
1. Wearing socks made from materials that wick away the moisture;
2. Wearing double-layer socks, eliminating the friction and heat.
3. Wearing socks that combine both, using double-layers with anti-moisture materials. Remember to wear socks that fit—not too tight and not too roomy.

Even while wearing specialty socks, you might develop ‘hot spots’ that’ll turn into blisters. Some long-distance walkers will proactively use mole skin or similar products if they know certain areas are prone to hot spots. Another option I used was Vaseline. I would slather it all over my entire foot before carefully pulling my sock on.  Also, carrying a spare pair of socks, especially if you’re walking for several hours, can be helpful.

One last comment: Never use new, untested socks or shoes for your event. Purchase shoes and socks early enough to ‘break them in’ and be mindful if they become too worn. Old socks should not be worn as thinned areas can contribute to blisters. Unfortunately, signs are more subtle for worn out shoes; learn when shoes need to be replaced.

Visit 3 Day for the Cure or In It To End It to register for your own walk then lace up your shoes and hit the road!

Health, Wellness & CURES!!

About the author

Karen Whittier is a Registered Yoga Teacher (RYT) and Chief Activist for Embrace Activism®), the online source for yoga products that make a difference.  For more information on transforming your yoga practice into purpose-driven yoga visit www.EmbraceActivism.com

About Manifest Excellence, LLC

Manifest Excellence, LLC supports people in optimizing personal wellness by addressing the five key areas that impact health. They combine over 20 years experience in traditional health promotion with a holistic and comprehensive wellness philosophy. This innovative combination provides effective tools and strategies for creating optimal health and wellness.

Donna Hamilton, MD, MS, FAAP
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