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By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

Ease the Pain: Tips for Comfortable Walking

I have a passion for the art of walking, the act of walking, and the sport of walking. As a coach and personal trainer, I help people maximize the benefits of walking whether walking casually, for fitness, or for competition. I also help those who struggle with their walking: Some want to start walking and don’t know how; some have a desire to get faster and can’t make it happen, and some are tired of hurting.

When life is smooth, maintaining a walking or exercise program is no problem for most people. But life isn’t always even. Things happen. Did you know that both beginning and competitive walkers share something in common? Both may experience temporary muscle soreness when muscles and connective tissues are being used differently, lasting for two to three days. Both can also feel discomfort, muscular aches, or pain which doesn’t go away.

Pain, especially a sharp pain, is an indicator to stop, as it usually is associated with an injury. This is referred to as an acute pain. This isn’t normal. Symptoms include joint swelling; joint pain worsening with walking; pain when weight-bearing, perhaps causing a limp; a joint not operating smoothly; or pain that worsens after exercise and doesn’t improve over time.

If the pain exists for more than a few days, it is referred to as chronic pain. Have you adapted to chronic pain over the weeks, months, or years, thinking, “This is just the way it is.” “It’s the way I am.” Have you found yourself thinking, “I hurt because of my age,” or reassuring yourself it’s ok, because “I’m not in good shape.”

How you move, how your body functions, is a response in part to the accumulation of physical — and emotional — experiences acquired over the years. If you keep exercising while in pain, it’s likely you will experience chronic pain. This steals the fun and joy of walking. It doesn’t have to be this way.
Walking by itself does not cause injuries or foot problems. Problems walkers experience are caused by an inadequate warm-up; overtraining; improper training progression; poor walking technique; poorly fitting footwear; the condition of the road; pre-existing injuries or conditions; or structural weaknesses, muscular imbalances, and muscles that aren’t working.

Here are nine common injuries and their causes:
Shin pain. Usually caused by insufficient warm-up, over-training, lack of flexibility, or poor foot mechanics. Occasionally, racewalkers may suffer from anterior tibialis compartment syndrome. This condition is caused by the muscle being larger than the compartment, which limits blood circulation.
Blisters. Wet feet, irritation, or friction.
Corns. Hardened cone-shaped growths occurring between and on top of toes due to friction or pressure.
Black toenails. Bruise underneath the nail caused by narrow toe box. Constant pressure causes blood vessels to break.
Calluses. Build up of toughened skin usually occurring on heels or balls of feet.
Plantar fasciitis. Inflammation of ligament which runs from the heel to toe along the bottom of the foot.
Heel spurs. Usually an overuse injury, related to plantar fasciitis.
Tight Achilles tendons. Over-pronation or wearing of high heels contributes tightness.
Hamstring strain. Usually caused by over-reaching in front of the body; especially up hills.

There are a number of reasons why you may be experiencing discomfort or pain. If you suffer from chronic pain, I recommend scheduling an evaluation with a sports chiropractor or a physical-medicine and rehabilitation physician. These health care professionals can diagnose your condition and suggest exercises which in time will strengthen your body and minimize pain.

Most beginners tend to do too much too soon. They can become injured, or become discouraged and sore, and lose motivation. It’s important that you work out and use exercise equipment properly so as to avoid further injury or pain. I recommend that you work with a personal trainer or coach.

As a trainer, I assess your movement patterns for walking and daily activities. I suggest exercises to create better motor recruitment of all muscles. Finally, I can help design an exercise program just for you — and I will play a part in monitoring your progress. As your coach I would be offering the motivation, education, and accountability you might need as you pursue your fitness goals.

By working with you and your health care provider, I can guide you toward taking the steps that will create a life of balance, passion, purpose, and strength.

Resource: “Exercising When It Hurts,”http://www.mayoclinic.org/news2004-mchi/2412.html