By Gill Stewart at
Whether you are a regular walker or just starting out, it is important to take care of your feet because they provide shock absorption, weight bearing and stability.
There are so many bones in the foot that they actually represent a quarter of the bones in our bodies and the anatomy of the human foot and ankle is truly complex.
If you have ever sprained an ankle, had foot pain or ruptured a tendon, you will appreciate how debilitating it can be to not be able to walk freely. In this article we explore our feet and look at ways to make sure we stay one step ahead of foot pain at all times!
It is estimated that a typical person will, over the course of day, put a cumulative force of circa 200 tons through their feet – obviously avid walkers or those who work on their feet all day are likely to exceed that. As we step forward in a walking stride each foot takes about 1.5 times of actual body weight (breaking into a run can take that up to 5 times your body weight) with every step!
WALK BEFORE YOU RUN (and use poles)It’s why at WALX we are always keen to point out that new exercisers should really learn to WALK before they can run! It is also why we believe those who also have joint issues or are carrying excess weight really should really consider WALKING with POLES before increasing the amount they walk daily.
This will help to gently condition the feet and avoid injuries or foot pain that could set them back to being sedentary again. Poles really do help to reduce the strain on feet, knees and hips allowing the new walker to build up and strengthen muscles without over straining joints.
Our Power of poles workshops ensure you work on gait improvement/posture and take time to warm up those muscles and joints before striding out. Stretching after a walk also helps reduce tension in the calves and associated foot pain so our trained Instructors take time to teach the best stretches to do daily.
SHOES and INSOLESWearing the right shoes or insoles is vital too especially for those with common foot problems like Arthritis, Bunions, the dreaded Plantar Fasciitis (more on that later) and of course blisters. Some are easy to manage but others need to treated carefully to avoid flare ups or the need to take your weight off your feet for too long!
At WALX we don’t stock shoes because there are so many styles, sizes and types but we do provide advice on socks, blisters and foot health. We have now teamed up with SUPERFEET to provide supportive and comfortable insoles for walkers and in our HQ/HUB we offer personal foot analysis consultations to ensure people get the right amount of support and comfortable insoles. SUPERFEET are the most studied, tested, and scientifically validated insoles on the planet ( with 20+ third-party research studies, spanning three decades and over 100 US and international patents. Most importantly they provide a 60 day money back guarantee even if they have been cut to fit your shoes.
We are confident in the difference they can make to foot fatigue, comfort and performance due to their partnership and external testing with University of Calgary Human Performance Lab
See the products HERE
ARTHRITISArthritis in the feet can come in several forms from the common Osteoarthritis typically in the big toe joint or forefoot to Rheumatoid arthritis which usually presents in both feet. Both are extremely painful and best managed with a combination of anti inflammatory pain medication and gentle exercise. Natural remedies that some find useful are Glucosamine and Chondroitin which are natural components of the cartilage in joints that typically gets broken down in people with Osteoarthritis.
For both forms of arthritis turmeric has been shown to be helpful but always check in with a health professional before taking any remedies in case they react with other medication you may be prescribed. Turmeric is best combined with black pepper for maximum effectiveness and there are great herbal teas that do this for you in one simple mix (often with ginger too)
Losing weight, moving more (with care) and use ice packs are also good ways to reduce foot pain.
One of the most common issues faced by walkers and runners is Plantar Fasciitis, a painful condition caused by inflammation of the large ligament on the bottom of the foot. Typically people feel tension in the foot and a stabbing pain between the base of the heel and the mid foot, usually worse upon getting up in the morning. It can be debilitating and take a while to subside, so it’s a good idea to recognise the signs early and act before it becomes chronic.
Sometimes it can be triggered by too much standing around or walking too far in sandals or flip flops but those with flat feet, a high arch or an unusual gait can also experience flare ups. For some reason Women are more likely to suffer from it than Men and those over 40 have an even higher risk. Sometimes the cause is weak or tired muscles in the foot or the calves which causes excess strain on the plantar fascia. Strengthening exercises for those areas work wonders (See below) Carrying excess weight can also be a contributing factor and this often compounds the efforts of those trying to walk for weight loss. Again, this is something we see a lot of and our instructors can really help people get through this with phased walking plans and of course POLES! Get some lessons in Total body walking or speak to your physio about the WALX poles which are easy to use, provide stability plus increased calorie burning and reduced pressure on the lower body joints. The WALX Xcelerator and Ability models are designed for rehabilitation and stability.
Sadly, the best way to overcome a bad flare up is REST but we think it’s equally important to stretch the Calves several times a day, massage the foot before getting out of bed or if you have been sitting for a while. This helps with foot flexibility and mobility so use long strokes from the base of the toes right through to the heel. Another tip is to try holding your foot as you sit and pulling the toes towards you. If it’s really painful ICE is also a good idea, especially after walking – aim for circa 15 minutes with an ice pack or bottle of ice cold water which you can roll your foot over. Sometimes, changing the shoes you walk in can also make a difference.
If you experience really severe pain, seek professional help from a Podiatrist or Physiotherapist (or similar). You may be advised to try a night splint which stops the plantar fascia tightening up as the foot relaxes in a sleep position. In essence it keeps the foot in the standing position which means there is no sudden strain when the foot is placed on the ground for the first step in the morning (which can cause further strain and irritation)
We think that strengthening and mobilising and stretching the muscles in the feet and lower legs really is the key to comfortable and injury free walking though, so remember to always warm up, cool down and explore quality insoles like the SUPERFEET too
Those with Plantar Faciitis might also want to try to Toe curl or sometimes known as Towel curl where you place a towel on the ground and try to pull it towards you by gripping with the toes. This is a great foot conditioning exercise and really does work
BLISTERS
Blisters do tend to be worse in warmer weather like we are experiencing now or if you wear new shoes or walk much further than you are used to. There are lots of great blister treatments that provide a second ‘skin’ over the area but the best thing to do is prevent them from ever forming in the first place by using PELLETIC blister prevention pads which go into the friction spots in your SHOES – not on the feet. A good pair of socks which have padding in the right places (we love LORPEN socks here at WALX ) and a good foot care regime that conditions the skin and creates a barrier against friction will also help
So, it’s time to put your best foot forward so you can enjoy walking even more. To find your local expert WALX Instructor pop your postcode HERE