Who else has put their flip flops away and reluctantly taken their wellies out for the winter?
Urrgh! Autumn seems to have come early and with the recent downpours walks in the New Forest require a change of footwear.
We’re thinking back to Hannah’s advice from last autumn:
The transition from flip flops to wellies can be tough on the body. Sounds bizarre but I think we sometimes expect our body to adjust instantly.
With the seasons changing, before grabbing your wellies, make sure they are still in good condition, fit well and are as light as possible (maybe check for the odd spider too!)
Heavy, clumpy wellies can really put a strain on our feet, legs and muscles around our hips, resulting in over-worked and painful areas. Maybe reduce walking distances to get used to them and build up strength first.
Also, you’d be surprised how many people can hurt themselves taking wellies off! Try not to use the other foot to slide the wellie off but rather sit and use your hands or use a boot jack.
With Hannah busy looking after her newborn twins we are thrilled that Gareth has joined us to help us care for your Sports Injury needs.
And it’s not just our sports therapists who are concerned about your winter footwear. Our podiatrist Paul has some excellent advice:
Wear shoes suitable for the terrain
For urban walking in local towns and cities – Lymington, Christchurch, Ringwood, Southampton, Salisbury, Winchester, for example, you should choose trainers with laces. This will give you a stable base and broad contact area with the ground.
For the New Forest and other rural areas, choose walking shoes or boots. The terrain here can be uneven, with deep ruts in narrow tracks and paths, slippery, grassy, muddy, icy, hard and frozen. There may be brambles, low branches and obstacles to climb over, such as wooden stiles, and to cross, such as boardwalks. You may be walking alongside rivers and streams or stony or sandy coastlines. In these conditions, walking boots give you ankle support, grip and stability, as well as being waterproof and breathable.
Buying new walking shoes and boots
The best time of day to go shoe shopping is the afternoon or early evening. This is because your feet can expand by up to half a size throughout the day.
Make sure you wear your walking shoes or boot socks when you try on new walking shoes so that you get the right width and depth. Comfort and a good fit are essential for happy walking feet.
You should try not just different sizes but a variety of styles and brands, too.
Having more than one pair of walking shoes or boots is a good idea. You should aim to have different walking shoes for the types of terrain you’re likely to cover. And, having a spare pair while your favourites are drying out means you will always be ready for a good walk.
Looking after your walking shoes
Good walking shoes are an investment, and it’s important to look after your investment.
After a walk, brush off or wipe away any dirt and allow it to dry naturally before putting away. If shoes or boots are particularly wet, stuffing them with newspaper can help to keep their shape while they dry out. Clean with manufacturer-recommended cleaning products regularly and reapply water-proofer as required.
Check for wear and tear on the soles, as this is a sign that your shoes may need replacing.
Clothing and accessories
Take special care when choosing socks.
Good footwear is more than just shoes or boots. Your sock choice is important, too.
You may love cotton socks, but they are not the best choice when walking long distances. You want socks that keep moisture away from the skin, such as wool or silk. There are also many synthetic materials that have been specially designed for added comfort and dryness when walking.
It’s just as important that your socks fit well for your comfort and to avoid blisters. So, choose the right size and make sure that they will stay in place on the foot, fitting well around the toes and heel. Many shoe and boot manufacturers make socks to be worn with their shoes. You could also try double-thickness or dual-layer socks.
Leg gaiters are another good investment to help keep ankles and legs dry and warm in cold, wet weather.
Learning from our Nordic cousins, you could also make use of walking poles to help prevent falls. Poles are particularly beneficial for hilly terrain to relieve pressure on the limbs and joints. This is especially useful to those who have arthritis in the knee or hip joints when going downhill.
Keep your feet fit for walking
Podiatrists look after common foot complaints, such as fungal nail infections, corns and hard skin. Regular care can give feet a whole new lease of life and make them feel fantastic, making long walks a joy rather than a pain.
Should the terrain cause postural or muscular problems, our chiropractors and massage therapists are here to help.
To book a podiatry appointment, call Paul directly on 07857 137732.
For appointments with chiropractors Charlotte, Fiona and Colin, and sports injury therapist Gareth, Book Online or call 01590 679560. For acupuncture appointments, call Amanda directly on 07876 343 821.