The first step in keeping your feet happy and healthy is the proverbial ounce of prevention. Feet that have spent the colder months tucked away in protective socks are tender feet and should be treated accordingly.

Here are a few tips that can help ensure your feet stay healthy and comfortable on your walks:

Wear the Right Footwear
Wearing appropriate socks and shoes is important to foot comfort and safety. You can now purchase socks that have been specially designed for walking, hiking, running, and other sporting activities. (These socks are heavily padded in the areas of pressure associated with specific movements of the foot.)

If you plan to hike on rough, slippery or uneven terrain, hiking boots that support your ankles and have a stiff shank and deep tread are best. If you are going for a fast power walk, wearing a walking or running shoe with a strong arch support, a firm heel counter and flexible forefoot will help control motion and provide you with the most comfort - especially on long walks. For shorter or more leisurely walks, walking shoes with good support and cushioning will suffice.

Whatever shoe you choose to wear, it is essential that it fit your foot properly. When buying walking shoes, try on several different brands, styles and sizes. Your feet can expand as much as a half size during the day, so try to shop for shoes in the afternoon or early evening, when your feet are their largest. This will help protect them from developing blisters, corns and callouses. Remember to take the socks that you intend to wear with you when shopping for athletic footwear.

Warm Up Properly
Preparing your feet and ankles for prolonged activity is essential if you want to prevent strains and sprains.

Before stepping out, remember to warm up and stretch. Begin your walk at a slower pace and gradually increase speed. This will give the muscles, bones, tendons and ligaments in your feet the chance to get used to the increased level of activity.

Good foot care is essential to keep your feet comfortable and free from fatigue and injury. If you are beginning to experience “hot spots,” other discomfort or foot pain, stop and assess the situation. You may need to place a padded bandage or mole skin over a hot spot to prevent a blister, or rest your feet a little to prevent other injuries to muscles, ligaments or tendons.

Savvy walkers apply moleskin to blister-prone feet before starting out on a hike and always carry First Aid supplies, including an ankle support, bandages and antibiotic cream or ointment in a back or fanny pack.

First Aid for Feet
Sometimes, despite the best of intentions, your feet develop blisters or sustain a minor injury such as a cut or scrape. Here’s how to treat minor wounds to the feet:

Blisters Covering a “hot spot” with moleskin, a padded bandage or duct tape as soon as you feel it developing is the best way to prevent a blister. Never prick a blister that has developed on your foot. (The unbroken skin provides the injured area with protection.) If you find a blister has burst, clean the area with an antiseptic wipe or soap and water and apply an antibiotic cream or ointment.

Cover the affected area with a protective bandage when walking and remove this when at rest, to allow the blistered skin to fully “dry out.”

Cuts and Scrapes All skin injuries should be cleaned thoroughly and an antibiotic cream or ointment applied as soon as possible. Cover the wound to prevent further injury.

How Orthotics Help Your Feet
To ensure your feet are able to function at their best, doctors often prescribe an orthotic device. These devices support your arches and heels, helping you to maintain balance without undue muscle strain.

New technologies have recently made it possible for everyone to benefit from customized orthotic devices without incurring great expense.

Profoot™ 2 oz. Miracle mouldable insoles have been designed to mould exactly to the shape of your foot. This helps support the structures of the foot and reduces aches and pains caused by incorrect balance.

Specifically designed for “problem feet,” the Profoot™ 2 oz. Miracle features a unique two-layer design. The bottom layer acts as a firm supporting shock absorber. It lifts the arch and stabilizes the heel while cushioning impact from walking or running. The upper layer consists of an advanced memory-foam that conforms to the shape of your foot as you walk. Within an hour the Profoot™ 2 oz. Miracle insole creates a custom fit for any pair of shoes. The ultra-light materials help prevent the foot fatigue caused by heavier inserts.

The Profoot™ 2 oz. Miracle comes in a “one size fits all” format for men, and a similar format for women. Available now from London Drugs.

Avoiding Strains and Sprains
If you find summer sports and outdoor activities are synonymous with ankle sprains, you need to read the following tips. Ankle sprains can be extremely painful, and can quickly put a damper on your plans. For athletes in training, sprained ankles can be particularly bothersome because the ankle will remain weak for some time following the mishap. This increases the risk of sustaining another sprain or a more serious ankle injury.

Wear appropriate footwear. Wearing the right shoe or boot for the activity you are undertaking is very important if you want to avoid foot injuries. If you are walking over rocky terrain or have weak ankles prone to strains and sprains, be sure to wear ankle-supporting boots. Further strengthen your ankles with a support such as the Futuro® adjustable ankle support if necessary.

Always warm up. Failing to warm up properly is a leading cause of injury to the joints. Always stretch before your planned activity and start out slowly. If you sustain a sprained ankle, immediately stop what you are doing and apply RICE (rest, ice, compression and elevation). Never try to walk or play through a suspected sprained ankle as you will only cause further injury and increase pain.

Back to Top