Walking Basics

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Provided by Prevention

Here, an expert answers the most frequently asked questions about specific walking-related issues.

Focus on Fitness

Q: How can I evaluate my fitness level?

A: James Rippe, MD, has developed a special formula to help walkers assess their fitness. Find a flat 1-mile loop. Warm up for 5 minutes, stretching your calves and hamstrings. Then walk the mile as quickly as you can without running out of steam. Compare your time against the benchmark for your age group.

Under 30: If you can walk a mile in 13 minutes, you're in great shape.

30 to 39: Doing a 14-minute mile puts you in the "great shape" category.

40 to 49: Cover a mile in just under 15 minutes (14 minutes, 42 seconds), and you're at the top level of fitness for your age group.

50 to 69: Doing a 15-minute mile is excellent.

70 or over: If you can walk a mile in 18 minutes, 18 seconds, you're very fit for your age.

If you exceed the ideal time for your age group by 3 to 6 minutes, you're not in the best shape aerobically. But don't worry, just keep walking. Regular, consistent exercise can lower your time.

Staying Injury-Free

Q: My hands swell when I walk. Is this a problem?

A: Swelling in your hands is normal. When you swing your arms, the blood rushes down into your fingers. It isn't harmful, but it could be uncomfortable, especially if you wear rings. It's a good idea to take off your rings before you go walking.

If the swelling bothers you, try squeezing your hands into fists from time to time while you walk. This helps push blood back from the fingers. Some people carry small rubber balls to squeeze.

Q: Help! I'm having pain in the front of my lower legs. What is it?

A: It sounds like shinsplints, a common problem among beginning walkers. It results from doing too much too soon. Your shin and calf muscles cramp from overuse, and you notice a burning pain in your shins.

To avoid shinsplints, increase your distance and pace gradually, and always take time to warm up before doing any speed work. If you've already overdone it, try slowing your pace. If you're still in pain, try stretching your calf muscles.

Stand facing the nearest wall or tree, then lean forward, putting your palms against the wall or tree and keeping your heels flat on the ground. Or sit on a bench with your legs straight out in front of you, and flex your feet toward you. Still in pain? Hobble home and apply ice for 15 minutes. Be sure to wrap the ice in a towel, to protect your skin from the cold.

Q: I have heel pain. What should I do?

A: Heel pain becomes increasingly common with age, especially among the over-40 crowd. Often it results from a condition called plantar fasciitis--that's inflammation of the plantar fascia, a sheath of connective tissue that runs along the bottom of the foot. As this tissue becomes overstretched and inflamed, it produces sharp pain, especially first thing in the morning when you get out of bed. The pain eases as you walk around, but it can come back, especially if you sit for a long time.

As you get older, your body's tissues become less pliable. That's why stretching is so important. For heel pain, stretching your calf muscles may help. If it doesn't, you may need better walking shoes or special shoe inserts (called orthotics) to keep your ankles from rolling inward (overpronating), which may overstretch and inflame the plantar fascia.

If simple stretching doesn't relieve your pain within a week or two, schedule an appointment with a podiatrist. You need to find out what's causing your pain.

Whatever the source of your heel pain, it needs time to heal. Just be patient. Your podiatrist may want to give you cortisone shots, but they're only a temporary solution. Getting them repeatedly may cause tissue damage over time.

Q: How can I avoid blisters?

A: A bad case of blisters can knock a beginning walker right off her feet. More experienced walkers who step up their workouts or switch to hiking can encounter problems, too. Here's how to keep your feet blister-free.

When you feel a "hot spot" on your foot, act right away. Take off your shoe and apply moleskin or an adhesive bandage over the affected area.

Make sure that your shoes fit both feet. Often one foot is larger than the other.

The friction created by wearing the wrong-size shoe--whether it's too small or too large--can lead to blisters.

Wear high-tech socks made from fibers that wick away moisture. Skip the cotton, and look for synthetic blends such as CoolMax or Wonderspun.

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