In an average lifetime, it is estimated that we walk about 100,000 miles / 160,000 km.

Just think about that for a moment. One hundred thousand miles! At Maidenhead Podiatry, our Podiatrists are often asked “how does walking affect my feet?”

What are the benefits?

Walking helps the ligaments, tendons, and muscles in our feet to work more efficiently and helps maintain suppleness and flexibility. Walking at a brisk pace for regular exercise helps condition your body and improves overall cardiovascular health in the same way as running and jogging. However, compared with running, walking carries a significantly lower risk of injury.

What can I do?

So even if your job involves sitting in the office or at home, try to get up and walk briskly for at least 30 minutes every day. Consult your Podiatrist if you start to develop any pain when walking, or consider a visit before embarking on a new walking program.

Feet are adaptable and will withstand a lot of pressure before they complain. If you enjoy walking, it’s important to wear the right footwear, which doesn’t damage your feet.

What about footwear?

The key to keeping your feet healthy and comfortable, regardless of the type of walking you do, is wearing properly fitting shoes or boots.

When buying walking shoes, try several different brands, styles, and most importantly, sizes. Remember, your feet can expand as much as half a size during the day, so buy shoes in the afternoon or early evening when your feet are at their largest. This will help protect them as they expand during your long walks. Also, wearing the same type of socks when fitting shoes that you wear when you walk will help you choose the right shoe and once you have made your purchase – take care of them.

What else should I think about?

If you are going on a long walk, prepare well ahead. Wear your shoes for a ‘trial walk’ and build up the distance gradually; don’t try to complete the London Marathon on your first trip! It’s also a good idea to pay a visit to your local HCPC – registered podiatrist who will be able to give advice and treat any corns, callus, or any foot issue you may have.

Take some first aid supplies, like plasters or antiseptic cream, on your walking trip in case of accidents. It’s also a good idea to put rub Vaseline/petroleum jelly between your toes to prevent chafing.

So, let’s get started

Begin at a slow pace and gradually increase the speed of your walk. This will give the muscles, bones, tendons, and ligaments that make up your feet the chance to get gradually used to the activity. If you experience any discomfort or foot pain, then it may be an indication that something is wrong. In many cases, early diagnosis can prevent a small injury from becoming a larger one. You are never too old to start!

Here are 10 tips to bear in mind:

• When buying shoes, wear the same socks that you will wear when walking.
• Try on at least four or five pairs of shoes.
• Don’t walk too far in new shoes.
• Put on and lace both shoes of each pair and walk around for a minute or two.
• Good foot care is essential in keeping your feet comfortable and fatigue and injury-free.
• If you experience any sort of foot pain, consult a Podiatrist.
• Build your distance up gradually.
• Before and after you walk, go through a warm-up and stretching routine.
• Look after your feet and you too will cover at least 100,000 miles!

For more information on walking or any other foot care issue, or to make an appointment with one of our Podiatrists, please call 01628 773588, or email info@maidenheadpodiatry.co.uk.