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Slow, consistent training, good hydration, and the right shoes and socks are the best way to prevent injury. Medical attention provided by a team medical team will be available at regular stations along the route and during the morning, afternoon and evening hours at the overnight location.
This is the most common condition new walkers experience, especially if they are trying to walk fast. This is the pain in the lower leg that stops when you slow down or cease walking. Causes and corrections:
- Over striding - you throw your leg out too far in front, unnaturally lengthening your stride and excessively dorsiflexing your ankle when your foot strikes. You may also feel this on downhill slopes due to the same factor. To correct this, slow down and shorten your stride. Concentrate on pushing off with your back foot rather than extending your front leg so far with each stride - your lead foot should strike closer to your body, roll through the step and push off with your toe. This will increase your power and speed of stride and get rid of the over striding habit. Your extension should be in back, not in front.
- It can be made worse by wearing shoes with a high heel (compared to the forefoot). The best walking shoes will have very little difference between the heel height and the forefoot height.
- Over-pronation: Foot rolls inward excessively on each step. To correct, get fitted by an expert for motion control running shoes
This is pain in the bottom of your foot that especially hurts first thing in the morning when you try to get out of bed and stand, or if you stand after sitting for a while. It is caused by wounding the tough fascia on the bottom of your foot. Causes and corrections:
- Over-pronation: Foot rolls inward excessively on each step. If you tend to do this and you are wearing old shoes, you have set yourself up for injury. Get new motion-control running shoes.
- Lack of calf flexibility
- Treatment options: It can take several weeks to recover from plantar fasciitis. You will need to rest and reduce your walking.
Blisters are the most common foot problem. A blister is a fluid filled sac caused by heat and/or friction. It is your body's way of creating a protective cushion to protect your feet. Walkers dread getting foot blisters, which can make finishing any walk a painful experience. Most occur on the ball or heel of the foot, or underneath the big toenail. Causes and corrections:
- Any amount of friction between skin and skin, skin and sock, sock and shoe, etc., eventually will cause a blister.
- Anywhere on the feet or toes where you feel pressure, tenderness, pain, heat, or burning is an area of potential blister.
- When you remove your shoes and socks after walking, check your feet for hot spots. Areas that are more tender, red, or warm are most likely to form a blister during subsequent walks.
- If you get a "hot spot", immediately apply a protective cushion of moleskin or Soft Skin.
- If you develop a blister during training, do not pop or peel it; let nature take its course and heal the blister before you hit the pavement again. A few days of rest will be more beneficial to your training than trying to walk through the pain. Clean the area with rubbing alcohol and drain only if necessary. Cover the blister, opened or not, with antibiotic ointment and padding like moleskin or Second Skin.
- If the blister is under a toenail, drain it and tape the toenail in place. If the nail is loose and looks like it might cause a problem, see a podiatrist (foot doctor) for further evaluation.
- If you develop a blister during the event, seek medical attention right away to avoid a more serious problem.
- Be prepared to do your own minor blister care during your training. On long walks, carry a blister kit in your waist pack. It should contain the following items:
Band-aids, Alcohol pads, Moleskin dressing material, Blister pads, small scissors (to cut dressing material), Minor over-the-counter pain relief medications (Aspirin, Ibuprofen), Tubefoam, Medical tape.
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