On The Right Foot

You put your left foot in front of your right foot. How difficult can it be to get your exercise by walking? Not difficult at all, so long as you don't try too much too soon. Here are five tips to help you get the most out of walking.

Recently Dennie C. started walking to and from his office about 3 kilometres from Toronto's Union Station. Within a matter of days he had a severe shin splint.

"I went too far too fast too soon" says Dennie. "Then I had to miss a week until the pain went away."

His lesson learned the hard way Dennie started again the right way. "I decided to walk a lot slower for the first few weeks to make sure I didn't get injured again perhaps more seriously."

Walking is the perfect exercise to good health. Walking 30 minutes a day gives great general health benefits such as preserving flexibility increasing mobility and building strength and endurance. Almost anyone can do it at any skill level - from grandparents to the kids. It's easy convenient and inexpensive - all you need is a good pair of shoes. However as Dennie C. discovered you need to start out slowly.

"As we age many people start to lose their ability to move" says physiotherapist Cathy Simon. "Walking is an excellent activity to maintain and improve mobility as well as overall health. It can give your arms legs and heart a great workout. To prevent injuries start slow and pace yourself. Make sure you take time for a proper warm up such as stretching and cool down."

Aches pains sprains and sometimes even a fracture can result from improper positioning of the body overuse of specific muscle groups poor walking technique and pushing ourselves to walk longer than we should.

Here are five S.M.A.R.T tips from the Canadian Physiotherapy Association to help you get the most out of walking:

STRETCH - Stretching as a warm up and a cool down is vital to every walking program. Keep muscles flexible and relaxed joints mobile and relieve tension and strain by doing a few gentle stretches before and after your walk. Important areas to stretch are the neck shoulders arms low back and spine hip flexors buttocks quads hamstrings shins calves and ankles. Stretch until you feel tension but not pain. Do not bounce with each exercise as this can tear the muscle fibres.

MOVE TODAY FOR TOMORROW - Walking is one of the healthiest activities you can choose to help you gain and maintain your physical mobility. Your body was designed with balance in mind and if you somehow walk out of balance you are placing added stress on the parts of your body that have to compensate in order to keep you upright. With good posture you will be able to breathe easier and avoid back pain. Use the following tips to keep your body in line and add more power to your step.

Upper body: Keep your chin up and eyes looking straight ahead down the trail. Your neck should be relaxed and your head centered between your shoulders. Keep your shoulders relaxed by lifting your chest--as if you are trying to fill your lungs with more air. Use your arms to maintain your balance by swinging them naturally close to your body. Stand tall with your abdomen pulled in slightly towards your back / spine.

Lower body: Keep your hips loose and relaxed and watch that you do not lean forward at the waist. Extend your legs as you head into each stride but do not lock the knees.

ADD IT UP AN HOUR IS POWER - Adding up the time spent doing particular activities along with pacing and rotating them frequently eases tension in strained muscles. Start slowly and build up your walking routine. Planning and pacing are very important. Don't over exert yourself. With proper clothing you can walk hike and snowshoe 12 months of the year.

In summer drink water or sports drink before during and after your walk to ensure proper hydration.

In winter wear a hat to minimize heat loss and dress in layers.

Your base layer should be a moisture-wicking fabric (avoid cotton);

The middle layer should be a little heavier that fits loosely over the base layer also moisture wicking fabric like Polartec Thermax or fleece;
The outer layer should be a lightweight breathable windproof jacket that will protect you against cold wind rain or snow while still allowing perspiration to evaporate. Also be sure to wear moisture wicking gloves and socks; and

REDUCE STRAIN - Walking shoes waist pouches backpacks etc. are meant to ease the load not cause additional strain to your body. Take measures to fit the gear to you not you to the gear.

Shop around for the right shoe. Your physiotherapist can make suggestions of what to look for in a walking shoe that best suits your needs and walking program;
Replace old shoes. The average life of a walking shoe is approximately 400 to 600 miles (620 to 800 km);
Monitor your posture and body mechanics. Make sure your head shoulders and hips are lined up over your feet;
Consider getting orthotics. Custom-made orthotics can correct or reduce improper motions which lead to chronic injuries.
Keep your stride comfortable. Too long a stride makes for an "overstride" - muscles tighten up and tire before your walk is over;
Rotate your walking routes from incline to flat sidewalk to grass to keep it interesting and avoiding over-use injuries;
Don't use wrist or ankle weights while walking as they put too much added stress on your joints.
Drink lots of fluids and be careful of overheating or dehydrating during activity;
Listen to your body and watch for recurring or persisting pain - if concerned seek early professional attention from a physiotherapist.

TALK TO A PHYSIOTHERAPIST -With their applied knowledge and understanding of the human body in action physiotherapists are able to help you to increase mobility relieve pain build strength and improve balance and cardiovascular function. A physiotherapist can also assess any injury and provide appropriate treatment that will promote an earlier return to your walking program as well as advice on how to prevent recurrence of injury.

Additional Resources:

Canadian Physiotherapy Association