Walking - Wear the correct shoes and clothing |
Physiotherapy in Huntsville for Choosing Walking EquipmentShoes‘Walking a mile in someone else’s shoes’ may give you a good feel for their situation, but it may also give you an injury! Everyone has their own specific needs when it comes to proper footwear for walking. These needs may depend on the unique anatomy of each individual’s foot, or may be affected by previous injuries to the foot, lower extremity.For this reason, it is advisable to head to a shop that specializes in exercise footwear and try on several pairs of walking shoes in order to decide on the right pair for you. It is often easier to decide on a single pair if you try two different shoes on at the same time (one on each foot); this quickly makes it easy to compare the feel of the two different shoe types. The shoe should be comfortable right away and have plenty of room in the toe box to avoid crowding of your toes. SocksAlongside good shoes comes the need for good socks. Ensure the socks you wear are of a lightweight and breathable material and that they fit snugly. If you are prone to blistering then wearing two pairs of socks can help to reduce the friction on your skin, which creates the blister. The double pair of socks encourages the friction to occur between the two layers of material instead of between the sock and your skin. The first pair of socks should be made of a synthetic moisture wicking material and then the second layer can be made of either synthetic or cotton. If you do develop an area of potential blister soreness (a hotspot), it is crucial that you treat it straight away. Immediate treatment can avoid a blister developing and save walking long distances in pain. Walking/Hiking PolesAlthough not essential, walking/hiking poles are highly recommended when walking, particularly if you are walking frequently, walking for exercise, walking long distances, engaging in hill walking, or have existing knee or ankle injuries. Walking with two poles is better than just using one. ClothingThe clothing you choose for walking will depend on both your personal preference as well as the climate/environment you are walking in. As a general rule, you should choose clothing that allows your sweat to be wicked away from your body both to keep you cool or keep you warm, depending on the weather situation. This means choosing a synthetic layer for the clothing that is closest to your skin, rather than cotton, particularly if you are layering for warmth. PedometerA pedometer is simply a device to measure how many steps you have taken. Pedometers are not necessary to get into walking as a fitness activity, but they are certainly handy and useful if you do have one. Pedometers are recommended if you plan to be a serious walker. Pedometers measure your body motion in order to get a reading for the number of steps you have taken. Various types are available and may be attached to your hip, worn on a lanyard, worn on your wrist or your shoe, or kept in your pocket. Pedometers vary in price according to their design as well as added features. The most important feature of a pedometer is that it is accurate in counting your steps; unfortunately it has been shown that pedometers are less accurate at slower speeds (less than approximately 3mph / 4.8kmph) which is right around an average walking speed, therefore investing in a good pedometer with technology that improves accuracy is worth it for a serious walker. More accurate pedometers use an advanced system (an accelerometer, which is a small chip) to detect overall body movements. These pedometers do not rely on the tilt of or the position of the pedometer which is the case in the traditional pedometers that are worn on the hip in order to detect hip flexion. Be sure to inform the store clerk that you will be using the pedometer for walking rather than running so they can assist you in choosing a pedometer within your price range that is as accurate as possible. OrthoticsIf your feet, knees, hips or low back are hurting despite choosing appropriate equipment and having an efficient gait, it may be worthwhile having an assessment. There could be several reasons for this and the right intervention will make all the difference. In some circumstance, orthotics may be recommended. These inserts can help to align your feet more optimally and allow you to walk with more efficient biomechanics. There are a range of orthotics available on the market, from over-the-counter arch supports to custom made inserts, that can fit most shoe types. If you are wondering if orthotics are right for you, speak to your physiotherapist at ProActive Rehab. Click on a link below to learn more: |