Prevent Foot Problems When Walking

Americans are on the go. According to a NSGA Survey, 71 million American adults are exercise walkers, making walking the top sport in the United States. Taking steps daily to improve health will help with America's obesity epidemic. Sixty five percent of Americans are overweight, which is linked to diabetes, heart disease, arthritis and some types of cancer. Walking an extra 2000 steps a day is equivalent to walking a distance of 1 mile and to burning 100 calories. Burning an extra 100 calories a day is equivalent to losing about 10 pounds in a year.

The American Podiatric Medical Association teamed with Prevention Magazine to name the "12 Best Walking Cities in the U.S." The cities were examined based on their crime rate, air quality, mass transit, historic sites, museums, parks and gyms. The top 12 cities were San Francisco, San Diego, Honolulu, Washington, DC, San Antonio, El Paso, St. Louis, Madison, Chicago, Philadelphia, New York and New Jersey.

National campaigns, health practitioners and even major corporations are encouraging Americans to walk more. Unfortunately, many sedentary individuals who start walking programs quickly develop foot problems. Almost sixty million Americans have foot problems and many develop them after beginning a new exercise routine. A foot injury can take weeks, even months to heal and many will gain more weight during this healing period. Preventing these problems through education will keep Americans walking.

1. Buy a shoe made for walking. Make sure the shoe has enough stability and support. If you can fold the shoe in half, it is too flexible. Make sure the shoe has enough room at the toes and is fitted well at the heel.

2. Start on flat surfaces. Do not start a walking program walking on hills or stairs.

3. Start with a short distance. Stick with that distance for a week. If you are pain free and injury free, increase the distance the following week.

4. Start with an easy pace. Increase your pace gradually.

5. Choose soft surfaces. Walking on a track or a trail will decrease the impact on your feet and legs. Cement can be a particularly hard surface to walk on.

6. Limit your time on the treadmill. Treadmills can contribute to the development of foot problems. Start with the treadmill flat and at a slow pace. Slowly increase your pace each week. Increase the incline after you have reached a comfortable pace.

7. Stop if you feel foot or ankle pain. Don't try to walk through the pain.

8. Examine your feet. Look areas of rub or irritation the first few weeks of your walking program and then again after trying new shoes or socks. Moleskin can be placed on areas of irritation to help decrease friction. Do not use bandaids on these areas.

9. Consider wearing orthotics. Individuals with flat feet may need inserts for their shoes. When buying inserts, look for sport othotics, as opposed to cushioned insoles. A more rigid insert will offer more support. Custom orthotics can be made by a podiatrist if necessary.

10. Avoid cotton socks. Synthetic socks decrease friction, prevent excess rubbing and don't absorb moisture. Your local running store or sports store should carry a variety of new high-tech socks for walking.

Consult your podiatrist if you start to develop pain when walking, or consider a visit before embarking on your new walking program.

Christine Dobrowolski is a podiatrist and the author of Those Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot Problems. To learn more about Dr. Dobrowolski and her book visit
http://www.skipublishing.com/ or http://www.northcoastfootcare.com.

Latest News


BioImagene CEO, Dr. Ajit Singh, Speaks On Enabling Personalized ...
MarketWatch - 2 hours ago
Digital pathology, a key enabler for personalized medicine, will aid clinicians in managing and interpreting data from a whole new set of diagnostic tests ...
Aperio Introduces SecondSlide(TM) Digital Slide Sharing Network MarketWatch
all 16 news articles

eFluxMedia

Medicine for the Job Market
New York Times, United States - 12 hours ago
By JONATHAN GRUBER A CENTRAL feature of Barack Obama’s presidential campaign was an aggressive plan to expand health insurance coverage by subsidizing ...
New Report Shows Slower Premium Growth, But Increasing Pressure to ... MarketWatch
Health Corps Harvard International Review
Research database from the US Library of Medicine The Plain Dealer - cleveland.com
Belleville News Democrat - Senior-Spectrum
all 203 news articles

eFluxMedia

American College of Surgeons Comments on Institute of Medicine ...
MarketWatch - 19 hours ago
CHICAGO, Dec 03, 2008 /PRNewswire-USNewswire via COMTEX/ -- The American College of Surgeons (ACS) today recognized the Institute of Medicine (IOM) for its ...
BMC Internal Medicine Residency Program Achieves National ... iBerkshires.com
Report urges more sleep for medical residents Los Angeles Times
Medical Residents Must Sleep After 16 Hours, Experts Urge Washington Post
New York Times - Peoria Journal Star
all 328 news articles

Research and Markets: 2008 Integrative Medicine and Dietary ...
MarketWatch - 2 hours ago
In this 32-page issue, we offer a breakdown of 2007 US Complementary and Alternative Medicine sales data and provides a detailed analysis of new integrative ...

Afrik.com

34 Nigerian Children Dead From Tainted Medicine
Voice of America - Dec 3, 2008
By VOA News Nigerian health officials say they are flying in doses of an antidote for a poisoned teething medicine that has now killed 34 infants. ...
'Toxic' syrup kills Nigerian babies Aljazeera.net
Teething mixture kills more Nigerian babies Monsters and Critics.com
Nigeria infant drug toll hits 34, antidote flown in Reuters South Africa
The Associated Press - NgEX
all 113 news articles

Research database from the US Library of Medicine
The Plain Dealer - cleveland.com, OH - 3 hours ago
Search PubMed, Clinicaltrials.gov, the CDC and a dozen other medical sites - all at once. AP MEDICAL VIDEO by Michael O'Malley and Joan Mazzolini/Plain ...

A New Index of Preventive Medicine Companies
Motley Fool - 17 hours ago
The accompanying table [click to enlarge] presents statistics and the top 15 rated companies in the ETF Innovators [ETFI] Preventive Medicine Index. ...

American Academy of Dermatology Issues Position Statement on Vitamin D
MarketWatch - 1 hour ago
The currently recommended adequate intake levels established by the Institute of Medicine may be revised upward due to evolving research on the increasing ...

NIGERIA: Jos displaced grapple with food, water, medicine shortages
IRINnews.org, NY - 3 hours ago
JOS, 4 December 2008 (IRIN) - Water, medicine and food supplies are running low for an estimated 10000 people displaced by violence in Jos, northern Nigeria ...

TheMedGuru

"Rogue" stem cell clinics exploit hope: report
Reuters - 14 hours ago
"The direct-to-consumer portrayal of stem cell medicine is optimistic and unsupported by published evidence," Timothy Caulfield of the University of Alberta ...
Scientists warn of “rogue” online stem cell clinics p2pnet.net
Internet stem-cell clinics 'exploiting' MS and Parkinson's patients Times Online
The International Society for Stem Cell Research Releases New ... MarketWatch
MIT Technology Review - MarketWatch
all 393 news articles

Resources


    Sorry Currently Unavailable