Injury Prevention

Walking for Beginners  |  Physical Training Program  |  Essential Gear
Hydration  |  10 Steps to Avoid  |  Injury Prevention

Lubricant
Before walking, use a lubricant on all areas that generally blister. Some people use petroleum jelly, bag balm or talcum. SportSlick, BodyGlide, runners’ lube or other anti-chafing lubricants can also work to prevent foot blisters when applied before the walk. One walker recommends that every night for a month (before a big walking event), massage both feet with pure lanolin (wool fat) because it’s better than Vaseline as it doesn’t create heat when friction occurs; it’s a good barrier for water in case it rains; and is also great for your hands!

Socks
Experiment with socks by trying different brands. Be sure to launder the socks at least once before wearing them to wash out the sizing. Podiatrists recommend not using cotton socks as they retain moisture, which then softens the skin, weakening it and making it easier to tear from blisters. Look for socks with modern synthetic fabrics such as CoolMax that are formulated for walking and running. The CoolMax fabric wicks away the moisture so it is not on the skin to weaken it. Many recommend two layers of socks: a thin inner pair of wicking fabric such as polypropylene or CoolMax and a padded outer pair. Tube socks should be avoided since they do not fit well over the heel and ankle. Change socks during the walk, especially if they get sweaty. Some walkers also change shoes during the event.

Typical Walking Injuries

Shin splints: This is the most common condition new walkers experience, especially if they are trying to walk too fast. This is the pain in the lower leg that stops when you slow down or cease walking. 

Causes and corrections:

• Over striding: You throw your leg out too far in front, unnaturally lengthening your stride and excessively dorsiflexing your ankle when your foot strikes. You may also feel this going downhill due to the same factor. To correct this, slow down and shorten your stride. Concentrate on pushing off with your back foot rather than extending your front leg so far with each stride. Your lead foot should strike closer to your body, roll through the step and push off with your toe. This will increase your power and speed of stride and get rid of the over-striding habit. Your extension should be in back, not in front.
• Wrong shoes: it can be made worse by wearing shoes with a high heel (compared to the forefoot). The best walking shoes will have very little difference between the heel height and the forefoot height.
• Over-pronation: the foot rolls inward excessively on each step. To correct, get fitted by an expert for motion control running shoes.

Heel spurs/plantar fasciitis: This is pain in the bottom of your foot that especially hurts first thing in the morning when you try to get out of bed and stand, or if you stand after sitting for a while. It is caused by wounding the tough fascia on the bottom of your foot.

Causes and corrections:

• Over-pronation: The foot rolls inward excessively on each step. If you tend to do this and you are wearing old shoes, you have set yourself up for injury. Get new motion-control running shoes.
• Lack of calf flexibility
• Treatment options: It can take several weeks to recover from plantar fasciitis. You will need to rest and reduce your walking.

Blisters
Blisters are a fluid-filled sac caused by heat and/or friction. Walkers dread getting foot blisters, which can make finishing the walk a painful experience. 

Walking for Beginners  |  Physical Training Program  |  Essential Gear
Hydration  |  10 Steps to Avoid  |  Injury Prevention