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Fariba Azizi, DPM, PC
Walking Tips For All Ages
Potomac Podiatry

Walking Tips For All Ages

Walking is an excellent form of exercise for people of all ages and abilities. It is a great way to decrease your health risks and improve your fitness. The following are a few tips that will make regular walking a pleasurable form of physical activity

Before walking

Prior to any type of exercise program, it is important to get medical advise.
Identify any problem areas on the feet such as bunions or hammertoes before purchasing a walking shoe so that you can find the best type of shoe to accommodate those areas.
Select a walking shoe that fits well and is comfortable, which can either be a shoe designed specifically for walking or a running shoe.
When purchasing walking shoes, make sure the space between the longest toe and the tip of the shoe is at least a thumbnail wide.
Brand is not as important as comfort when choosing a walking shoe.
Socks made of a poly/cotton blend that wick away moisture are most suitable for walking.
Begin a walking program slowly and gradually increase the intensity as your body adjusts to physical activity.

While walking

Notice your walking surface. Harder surfaces, such as concrete, can use increased stress on joints. Try trail walking or find a track with cinders or a rubber surface.
Know your body. Discomfort can help you decide if your aches are from normal activity or something more serious.
Pain that begins during walking and increases during walking is definitely something to be concerned about.
If you experience foot pain during walking, see a podiatrist.

After walking

Stretching is a great way to keep your muscles fresh. Stretching the hamstrings and calves are most important, but dont forget about the Achilles tendon.
Remove your athletic shoes and socks shortly after a workout. This will help keep them fresh and avoid a buildup of bacteria.
If you experience pain or muscle discomfort, follow the RICE principle Rest, Ice, Compression, Elevation.
Walking is recommended to ease or ward off a number of physically related ills. Before you begin any exercise program, it is important to consult with your podiatrist.
Source American Podiatric Medical Association

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