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Prevent Foot Problems When Walking
Americans are on the go. According to a NSGA Survey, 71million American adults are exercise walkers, makingwalking the top sport in the United States. Taking steps dailyto improve health will help with America's obesity epidemic.Sixty five percent of Americans are overweight, which islinked to diabetes, heart disease, arthritis and some typesof cancer. Walking an extra 2000 steps a day is equivalent towalking a distance of 1 mile and to burning 100 calories.Burning an extra 100 calories a day is equivalent to losingabout 10 pounds in a year.
The American Podiatric Medical Association teamed withPrevention Magazine to name the "12 Best Walking Cities inthe U.S." The cities were examined based on their crimerate, air quality, mass transit, historic sites, museums,parks and gyms. The top 12 cities were San Francisco, SanDiego, Honolulu, Washington, DC, San Antonio, El Paso, St.Louis, Madison, Chicago, Philadelphia, New York and NewJersey.
National campaigns, health practitioners and even majorcorporations are encouraging Americans to walk more.Unfortunately, many sedentary individuals who start walkingprograms quickly develop foot problems. Almost sixtymillion Americans have foot problems and many developthem after beginning a new exercise routine. A foot injurycan take weeks, even months to heal and many will gainmore weight during this healing period. Preventing theseproblems through education will keep Americans walking.
1. Buy a shoe made for walking. Make sure the shoe hasenough stability and support. If you can fold the shoe in half,it is too flexible. Make sure the shoe has enough room at thetoes and is fitted well at the heel.
2. Start on flat surfaces. Do not start a walking programwalking on hills or stairs.
3. Start with a short distance. Stick with that distance for aweek. If you are pain free and injury free, increase thedistance the following week.
4. Start with an easy pace. Increase your pace gradually.
5. Choose soft surfaces. Walking on a track or a trail willdecrease the impact on your feet and legs. Cement can bea particularly hard surface to walk on.
6. Limit your time on the treadmill. Treadmills can contributeto the development of foot problems. Start with the treadmillflat and at a slow pace. Slowly increase your pace eachweek. Increase the incline after you have reached acomfortable pace.
7. Stop if you feel foot or ankle pain. Don't try to walk throughthe pain.
8. Examine your feet. Look areas of rub or irritation the firstfew weeks of your walking program and then again aftertrying new shoes or socks. Moleskin can be placed onareas of irritation to help decrease friction. Do not usebandaids on these areas.
9. Consider wearing orthotics. Individuals with flat feet mayneed inserts for their shoes. When buying inserts, look forsport othotics, as opposed to cushioned insoles. A morerigid insert will offer more support. Custom orthotics can bemade by a podiatrist if necessary.
10. Avoid cotton socks. Synthetic socks decrease friction,prevent excess rubbing and don't absorb moisture. Yourlocal running store or sports store should carry a variety ofnew high-tech socks for walking.
Consult your podiatrist if you start to develop pain whenwalking, or consider a visit before embarking on your newwalking program.
Christine Dobrowolski is a podiatrist and the author ofThose Aching Feet: Your Guide to Diagnosis and Treatmentof Common Foot Problems. To learn more about Dr.Dobrowolski and her book visit http://www.skipublishing.com/ or http://www.northcoastfootcare.com.
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