Kim's tips for walking long distances

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So, you've decided to walk a long distance. A long distance might be 10km or it might be 100km, either way you've got 2 feet that will take you that distance. 

As a Podiatrist im concerned with keeping your feet happy. That means preventing blisters, minimising pain and injury and ensuring that your feet have a comfortable ride to the finish line. In March 2017 I walked 100km in 23 hours and 15 minutes, so you could say ive learnt a few things about ensuring my feet are up to the task. 

There are many reasons why your feet could slow you down and I want to make sure they don't happen. 

1. Footwear - choosing the right shoes for your feet is important. Are your feet; wide or narrow, flat arch or high arch, mobile or rigid, do you have any injuries? What sort of surface will you be walking on? All of these factors affect what shoes you should be wearing. As a general rule I suggest as much protection and cushioning between your feet and the ground. Brands like Hoka, ASICS, Brooks, New Balance and Mizuno all make great walking shoes - but finding the right shoes for your feet is very individual. 

2. Socks - these are the barrier between the friction of your skin and the inside of your shoes. I choose the extremely fashionable Injinji Socks. They are like a glove for your feet and if you've had trouble with blisters around your toes these are great. Alternatively socks with extra padding or cushioning under the heel and forefoot work great too. Brands like Thorlo, Lightfeet and Wrightsocks have great sock options. 

3. Foot care - preparing your feet leading up to your big walk is important too. Get into a good moisturizing routine, this will keep the skin soft and lubricated, less likely to rub and blister. Trim toe nails short, this will reduce the pressure from the end of your shoe on your nails, less chance of blistering or bruising under your nails. Areas of high pressure will tend to develop hard callused skin, there is no point removing all that hard skin- it is there for a reason, however it might be work having a Podiatrist check out your gait to see if there is something that can be done.  

4. Blisters - socks are the biggest preventative for getting blisters. But if for some reason you're still having trouble with blisters an emollient to reduce friction further is a great option. Keeping your skin soft is the first step. Use a moisturiser at home that is thick and provides your feet with moisture that will reduce patches or dry or cracked skin. 

5. Toe nails - going down hill is the worst time for toe nails. Pressure that pushes your toes in to the front of your shoes is the biggest cause of bruises or blisters under toe nails. Long term and repeated damage can result in thickened or deformed nails. A podiatrist is trained to manage thickened nails and can provide short and long term solutions for damaged and bruised nails. 

6. Injuries - walking and running are highly repetitive activities and overuse injuries are extremely common. If possible slow down, stop and take a short break from walking. If you're experiencing pain while training, having a break for a couple days is a great way to give your body a chance to catch up on healing. Massage, strapping and stretching are great for giving your muscles the best chance of healing well. Whether you are experiencing foot, ankle or knee pain a Podiatrist is the specialist for diagnosing and treating that pain. 

If you have any concerns or need help with nails, skin or injuries a Podiatrist should be your first point of call.