Walking is the most basic and common mode of transport  which brings pleasure to our life and gives us mobility. Walking is also a  powerful medicine which can improve our general wellbeing and stimulate muscle strength and strong bones.

Walking is seemingly an effortless and straight forward activity, yet it involves a complex co-ordination and muscle use as well as mobility of joints.

There are two distinct phases in walking; the stance phase where contact is made with the ground and the swing phase.

Between the time of the heel making contact with the ground until the foot is flat on the ground, the foot functions as a shock absorber and stabiliser. At the end of the contact phase the foot acts as a rigid lever in propulsion.

When the walking cycle is efficient and the foot behaves in the right way, walking is indeed a pleasure. However for many people the foot functions in an abnormal way which causes discomfort and injury, not only in the foot but in other areas such as the knee, back and event the neck that can make the whole body go out of alignment.

These feet are made for walking
To ensure comfort and safety during your walks it is important to have good fitting shoes and socks in order to avoid pressure and friction which can cause Blisters. A vulnerable area should be protected by a blister pad such as Compeed plasters.

Proper foot hygiene with regular washing is important to maintain a healthy skin tone and prevent hot sweaty feet. Regular swob with surgical spirit will help to keep the feet cool and fresh. This will also prevent Athletes foot.

The most common foot and walking disorders stem from the way we walk. Some people rotate their feet inwards (Pronation) or rotate their feet outwards (Supination). In these cases the foot will not function efficiently and undue pressure and stress will be put on the foot.

Insoles and Orthotics
The answer is to use corrective Insoles or Orthotics which help correct the foot motions as well as providing a supportive footbed in the shoe.

Hikers
Hiking is a form of walking, undertaken with the specific purpose of exploring and enjoying the scenery. The feet are exposed to further pressure and stress and therefore extra care and preparation must be taken.

Hikers are prone to develop a variety of foot injuries. Corns and Foot Calluses often develop as a result of pressure and friction in hiking shoes.

Other Hiking injuries include Neuroma or Morton's Neuroma which is quite common. Hikers may experience swelling and inflammation in the ball of the foot, which covers the nerve that runs between the third and forth toes and this causes pain that can feel like a hot needle on the toes or a lumpy wrinkle on the bottom of the foot. Hikers can also feel a sense of numbness.

Preventing Foot Injury
Always wear suitable footwear that provides support and cushioning particularly for activities such as long walks and hikes. Hiking shoes should also support and protect the ankles, and the shoe soles should have a good grip. Feetlife also recommends Trekking socks.

Foot Excercise
An excercise which we can highly recommend is walking barefoot on a sandy beach, especially when the sand is warm. Walking in loose, dry sand exercises every single muscle of the foot, as the foot adjusts to the uneven surface. Care must be taken to ensure that the sand is clean and people with Diabetes are advised to refrane from this activity.

If you experience any discomfort or foot pain, then it may be an indication that something more serious is wrong. Early diagnosis can prevent a small injury from becoming a more serious one. If you experience any sort of foot pain, stop, rest and seek further advice from your GP or Podiatrist.

This information is for guidance only. If you are in doubt at all, please consult your nearest health professional. 

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