Q: I'm confused about shoes. I walk competitively and don't know what shoes to wear. Do I buy running shoes or are there walking shoes I should be looking for? What is the difference?

A: As a competitive walker, you should seek out shoes that are slightly lower in profile than traditional running shoes. Ironically, they are still categorized as running shoes. Using your stability needs and your current shoe choice as well as any injury trends you have experienced as a means of establishing what has worked or not worked for you, racewalking shoes should be relatively easy to find. Some examples of running shoes that have lower profiles are the Asics DS-Trainer, the Puma Heras, the Mizuno Wave Rider, and the Nike Althea. There are also racing flats and lighter weight shoes depending again on your mechanics as well as your distance. For shorter distances, many racewalkers prefer racing flats like the Adidas Response Comp, the Brooks T3 Racer, the Nike Streak 2, or the Asics DS Racer. It is important not to rule out any shoes simply by their marketed categories. As with any footwear decisions, they are easier to make with the assistance of a specialty retailer. Make sure that wherever you go, the store provides a field gait evaluation (not just your feet but your overall body column), an assessment of your biomechanics, injury history, and takes time to listen to your specific needs. Good luck!
— Dave Harkin

Q: I am training to walk a marathon and read recently that I should have frequent massages and perhaps chiropractic adjustments. What would be the advantages of these treatments?

A: Massage and periodic chiropractic adjustments speed up tissue repair by increasing circulation that allows for rapid cellular nutrient exchange and breaks up excess adhesive fibers that would otherwise leave you with a decreased range of motion and feeling stiff. Having massage work also helps you become more aware of areas that hurt when external pressure is applied, which is helpful to identify areas for more stretching. Chiropractic adjustments are specific to joint restrictions, most of the time secondary to unbalanced muscle contraction. Having periodic chiropractic adjustments ensures a biomechanical efficient working-relationship between muscle and joint tissues allowing for a full range of motion and maximum power. The most important thing when training is that you feel as good as you can so it stays fun. Hands on bodywork helps that happen. Good luck in your training. I hope you have a great marathon!
— Bryan Baisinger, DC

Q: I have somewhat of a personal question but here goes. I am going through menopause and haven’t been exercising in the last few years. So now when I walk I am quite sore for days following and have been discouraged to start again. Would massages help women going through menopause and those new to walking?

A: Every woman’s body reacts differently to menopause. Experts believe exercise will ease you through this phase and create a better quality of life. Walking is an excellent activity and massage therapy will improve your natural ability to recover from exercise, help prevent injury, and improve your performance.

The muscle soreness you experience is caused by many factors; the most common are muscle tightness and delayed onset muscle soreness. Muscles shorten during walking and this translates into decreased joint motion in the pelvis and lower extremity. This stresses the tendons, causing injuries like iliotibial band (ITB) syndrome, Achilles tendonitis, shin splints, hip capsulitis, and patellar tendonitis.

Massage therapy relieves the stress placed on muscles, tendons, and joints during exercise. By lengthening muscle fibers, range of motion will increase: this promotes increased stride length, which in turn improves performance and decreases the incidence of injury. Massage also speeds recovery from exercise by increasing blood flow so oxygen is transported faster and waste products are removed quicker.
— Penny Domm DC, ATC

This issue’s experts:
Dave Harkin is owner of Portland Running and Walking Company, which has two locations on 11355 SW Scholls Ferry Rd. in Beaverton, 503-524-7570; and on the corner of SE Grand and SE Morrison in Portland, 503-232-8077.

Bryan Baisinger, DC, is owner of Clearwater Chiropractic & Massage. To contact Dr. Baisinger call 503-279-0205 or email bryan@clearh2o.org.

Penny Domm DC, ATC is co-owner of Aspen Chiropractic Clinic in SW Portland. To contact Dr. Domm call 503-291-7155.