Look Out Below!

As cooler temperatures approach, many of us are changing our exercise routines and either moving indoors to tracks and treadmills or outdoors to trails and paths to keep up with our walking routines. But before you head out for a stroll, consider the type of surface and terrain that you’ll be walking on. Concrete and asphalt can be hard on your bones and joints, while uneven terrains such as hiking trails, although soft, can make you more vulnerable to twisting injuries such as ankle sprains. Wherever you walk, it’s important to have the appropriate shoe gear that provides your foot with protection, control, and stability.

Indoor tracks and treadmills provide excellent shock absorption and are forgiving on joints and bones. However, if you’re walking on a track, be sure to change directions periodically so that you have even pressure on both feet. Your outdoor running or walking shoe will provide excellent support indoors as well. Your podiatric physician can make recommendations for you regarding the best shoe for any surface.

On outdoor trails, especially in wooded areas, you have a higher risk of injuries. Slow your pace so you can navigate the uneven terrain. You may want to choose a shoe with more ankle support. On the beach, never run or walk barefoot. While the beach can be easier on your bones, the risks here are greater, so caution with the sand is important.

Asphalt surfaces are somewhat forgiving. If you are walking on a road, however, walk against traffic so drivers can see you, and wear bright, reflective clothing. Walk or jog on sidewalks whenever possible. Many roads are “canted” or angled to the curb. Running or walking on these roads can contribute to imbalance leading to injury or fatigue.

Concrete is the hardest surface to walk on, sometimes up to ten times harder than asphalt. Limit the amount of time you walk on concrete, and make sure that your shoes are in good shape and still have all their cushioning intact. Alternate walks on all surfaces if possible to keep your feet safe and happy this season.

If you have any questions or concerns about the kinds of surfaces you are exercising on, please contact me at 309-661-9975 or visit our website.