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Issued by the Foot Health Foundation of America - a national health
initiative of the American Podiatric Medical Association For more
information, call 1-800-615-0807.
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WHY |
HOW |
| Warm up and cool down. |
Stretching improves circulation and decreases build-up of lactic
acid - the chemical by-product that causes muscles to ache. It also
helps alleviate any muscle stiffness and prevents future muscle strain.
As a result, you can walk further, longer and injury free. |
Before and after walking allow ample time to perform a few simple
movements, stretching the hamstrings, calves, achilles tendons and
shins. |
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| Choose proper footgear. |
Buying shoes is the only real expenditure necessary for walking, so
don't cut corners on your shoe budget; treat your feet well! |
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 be snug in the heel. Also, look for shoes that
carry the American Podiatric Medical Association's Seal of Approval. |
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| Pay attention to your feet. |
Changes and/or pain in the feet and ankles are not normal and could
indicate a serious foot ailment or circulatory problem. Warning:
Self-treatment can turn a minor problem into a major one, making fitness
more difficult. |
Become familiar with your feet and ankles by examining them - before
and after - walking. If you notice red spots, swelling, or other
abnormalities, including numbness, tingling or burning, consult a
podiatric physician as soon as possible. |
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| Walk on soft ground. |
With age, the natural shock absorbers (or "fat padding") in your
feet deteriorate, as does bone density, particularly in women. These
factors combined make seniors prone to stress fractures. Softer ground
is more foot-friendly, producing less shock than harder surfaces |
If possible, walk on grass or dirt paths that are flat, even and
well manicured. |
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| Avoid walking in cold weather. |
Cold weather causes numbness, limiting your ability to detect trauma
or wounds to the feet. It also makes surfaces harder, exerting undue
shock on the feet and ankles. |
Head to the local mall or walk at an indoor track or exercise
facility. |
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| 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. Untreated or improper
self-treatment of ailments could lead to serious, permanent damage or
possible amputation. |
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 podiatric physician immediately. |
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| Exercise smart. |
Establishing an exercise program is a huge undertaking, and even the
most minimal injury could "sideline" you for days - even months. Knowing
your limit and exercising with caution can ward off injuries and
frustration. |
Set appropriate and realistic goals. Pace yourself, choose an
activity you like, increase your exercise program gradually, and pay
attention to what your body, including your feet, tells you. Drink
fluids on hot days or during very strenuous activities, to avoid heat
stroke and heat exhaustion. |
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* The Foot Health Foundation of America recommends that you consult a
primary care and/or podiatric physician before beginning a fitness program,
especially if you are substantially overweight, physically inactive and
become easily fatigued, and/or have a pre-existing foot condition or a
family history of heart disease, poor circulation or diabetes.
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