Get your walking feet on!
– By Amit & Anil Kaushal
Strengthen your feet
NOW by walking regularly
and following these
helpful tips. Get ready
for colder weather!
Warm up/ cool down
Stretching before and after improves circulation and decreases
build-up of lactic acid: the body’s natural chemical by-product
that causes muscles to ache. It also helps alleviate any muscle
stiffness and prevents muscle strain.
HOW – Before and after walking, allow ample time to perform
a few simple movements, stretching the hamstrings, calves,
Achilles tendons and shins.
Choose proper footwear
Supportive footwear is the most important equipment for
walking, so don’t cut corners on your shoe budget; treat your
feet well!
HOW – If you experience swelling in your feet, try on athletic
shoes in the afternoon – when your feet are most swollen –
to ensure an accurate fit. Look for a shoe that is stable from
side to side, well cushioned, enables you to walk smoothly
and comfortably, and gives you enough room to wiggle your
toes, yet is snug in the heel.
Pay attention to your feet
Pain or changes in the feet and ankles are not normal and
could indicate a serious foot or circulatory problem. Be Careful
– self-treatment can turn a minor problem into a major one.
HOW – Become familiar with your feet and ankles by
examining them before and after walking. If you notice
redness, swelling, or other abnormalities, including numbness,
tingling or burning, consult a foot specialist as soon as possible.
Walk on soft ground
With age, the natural shock absorbers (or “fat padding”) in
your feet deteriorate, as does bone density – especially in
women. These factors combined make people prone to stress
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fractures. Softer ground is more foot-friendly, producing less
shock than harder surfaces.
HOW – If possible, walk on grass or dirt paths that are flat
and well manicured.
Avoid walking outdoors in cold weather
Cold weather causes numbness, limiting your ability to detect
sores or wounds to the feet. It also makes surfaces harder and
increases the risk of icy surfaces and possible slips or falls.
HOW – Head to the local mall or walk at an indoor track.
If you have diabetes, use extra precaution
If you suffer from diabetes, you are prone to infection from
even minor injuries. Many people with diabetes experience a
loss of sensation in the feet, making it difficult to detect injury.
HOW – Check your feet daily for redness, blisters or injury.
If you experience any numbness, tingling, or have wounds or
abnormalities of any kind, see a Chiropodist immediately.•
Amit Kaushal, B.Sc., D.Ch., is a Chief Chiropodist & Foot Specialist.
Together with brother and associate Anil Kaushal, Chiropractor and
Acupuncturist, they own and run Omni Foot & Chiropractic Clinic in
Burlington & Milton. (905) 333-8555 www.omniclinic.ca
Prepare your feet for colder weather!
1. nsure last year’s winter footwear has adequate support,
E
traction and the thermal liner is still intact to keep feet
warm and prevent falls and sprains.
2. Throw out last year’s old foot cream, use a urea-based cream
to keep heels and feet smooth and hydrated
3. Check your socks; holes and thinning can create vulnerable
areas where blisters can form.
4. ash or clean your slippers with a disinfectant spray to
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prevent fungal or bacterial build up
5. Stay ahead of the weather, have sand/salt out early to prepare
for icy walkways and prevent slips or falls!
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