Curry Health Center at the University of Montana

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The University of Montana

Getting Off on the Right Foot

	Safety Tips:
 If you have been inactive, check with your doctor before beginning any exercise program  Listen to your body. If you feel pain , dizziness, nausea, or ill in any way, stop exercising. If symptoms do not subside, consult your doctor.  Do warm-up and cool down exercises  Drink water before, during and after your walk. Especially in warm weather.  Walk with a friend for pleasure and safety  Walk during the day or on well-lit streets. Always walk facing traffic  Wear comfortable shoes with good support  Wear sunscreen if you’ll be walking out doors
Stop Blisters Before They Happen…	The secret to avoiding a serious blister is to stop walking as soon as you feel any pinching, rubbing, or other uncomfortable sensation against your foot. Apply a Band-Aid to any red spots, and if more padding is needed attach a layer of moleskin over the Band-Aid.
Avoid Leg Cramps…	Occasionally, when legs and feet get a heavy workout, a muscle may lock into a sustained contraction, otherwise known as a spasm or cramp. It may be related to dehydration, overexertion, or an electrolyte imbalance. To help prevent leg cramps: • Take at least 5 minutes before and after exercise to stretch • Train properly with shorter, less exerting hikes before taking a long, strenuous one. • Drink plenty of fluids- either water or a sports drink that helps balance the body’s electrolytes.
Wear a Good Fitting Shoe…	The right shoe can make all the difference. Your best bet is to visit a store that specializes in walking and running shoes, for example the Runner’s Edge. Take into account how far and how fast you will be walking, your stride length and walking style, the surface, and your weight. If you’ll be walking on uneven surfaces, consider walking boots for added sturdiness and ankle support. If you suffer from overpronation (one sign is your soles getting worn down on the inside), ask about motion control shoes or stability shoes.
Consider Shoe Inserts…	People with overly high or low arches or other abnormalities can suffer from foot fatigue, strain, or pain during long walks- and so can anyone with normal feet who walks long distances. Shoe inserts, otherwise known as footbeds, inserts, or orthotics, can make your shoes more comfortable and better fitting. They also can lessen wear and tear on your joints and limit blisters. The main choices in shoe inserts are: • Simple, flat cushions available over the counter, usually for $15. These pad your feet to limit stress while preventing slippage. • Molded othotics, either custom made or over the counter. These have heel cups, arch supports, or other features to correct imbalances, make foot movements more efficient and enhance circulation.
If the Shoe Fits…	When trying on walking shoes in the store: • Aim for support, flexibility, and comfort • Wear the socks and shoe inserts you expect to wear while walking • Try on shoes later in the day or right after walking, since feet tend to swell over time as you walk. • Make sure that the shoes feel just right-don’t expect comfort to improve once they’re broken in. • Not too wide or narrow; no rough spots, slipping, pinching, or rubbing, that could lead to blisters • While you are standing on the ball of your foot, your toes should have room to spread out • Twist and bend the shoes while you’re not wearing them; inflexible shoes can cause legs and feet to become fatigued quickly.
	Program Guide Getting Started Programs Getting off on the Right Foot Preparation Building Healthy Habits Moving Motivation Steps To Success Going the Distance Personal Step Logs - weekly - monthly For more information contact Linda Green or Julee Stearns in the Curry Health Center’s Health Enhancement Dept. (406) -243-2809

© The University of Montana, 2006. Layout by Christy Costello of Spectral Fusion.