Are Your Feet Vacation Ready?

Although rest and relaxation are the goals for most vacations, they usually involve a lot of walking and a lot of walking usually involves sore feet.

Walking is great exercise and one of the most reliable forms of transportation. But if your feet aren't in the best shape or you don't have the right shoes, too much walking can cause foot problems.

Good foot care is essential if you plan to subject your feet to long periods of walking. Some simple foot care tips include:

1. Wear thick, moisture control socks (wool or synthetic fabrics instead of cotton) and change them often!

2. Dry feet thoroughly after bathing, making sure to dry between toes. Use powder before putting on shoes and even antiperspirant on your feet if you sweat profusely.

3. Nails should be cut regularly and straight across the toe. Check for ingrown toenails and avoid cutting them too short.

4. Moisturize your feet regularly, but never between your toes. Also watch out for athlete's foot fungus infections.

5. Massage any aching muscles after exercise and apply ice to any sore joints for at least 15 minutes.

6. Bunions, hammertoes or any other serious foot problems should be evaluated by a podiatrist prior to your planned vacation. Custom orthotics can help balance your feet so your vacation can be more enjoyable and pain free!

The right shoe is also important to healthy walking. The ideal walking shoe should be stable from side to side, and well-cushioned, and it should enable you to walk smoothly. Many running shoes will fit the bill. There are also shoes made especially for walking. Walking shoes tend to be slightly less cushioned, bulkier, and heavier than running shoes. Whether a walking or running shoe, the shoes need to feel stable and comfortable.

Never wear new shoes for the first time on vacation. Always "break them in" for at least a week to make sure the fit is proper and there are no seams rubbing! Blisters can put a damper on a vacation!

Also, two pairs of shoes can be very helpful in making your vacation more comfortable. After a vigorous day walking, your shoes need almost 24 hours to dry out so they do not smell and harbor fungus, the cause of athlete’s foot.

Warm up exercises to help alleviate any muscle stiffness or pulled muscles are advised before walking. Loosening up the heel cords (Achilles tendon and calf) and thigh muscles before a walk is especially effective.

If you're not accustomed to long walks, start slowly and rest if your feet start hurting.