THERE are just three days left before this year's Parish Walk.
More than 1,700 people are expected at the start line on Saturday morning and many of these will go on to complete the full 85 mile endurance event.
The Foot Health Clinic in Douglas has already seen a number of walkers in preparation for this year's event to help ensure that their feet are in tip top condition for the day.
Now the clinic has put together the following last minute advice to try and help walkers ahead of the day:
CHAFING
Chafing often occurs on the inner thigh, groin area, armpits, nipples etc as a result of sweating and friction from body parts rubbing together or friction from clothing. The best treatment for chafing is prevention.
- Clothing: Select snug fitting (but not tight) clothing. Shorts or sports bras that are too tight or too loose will create friction and rubbing. Choose breathable wicking fabrics E.g. Coolmax. Avoid wearing cotton. Clothing should have few seams, flat seams and small flat stitching.
- Stay hydrated: Drink plenty of water to prevent dehydration. Among other things staying well hydrated will help prevent chafing by allowing you to perspire freely. When you stop perspiring your sweat will form salt crystals on your body increasing friction.
- Stay dry: Use talcum powder to stay dry.
- Lubricant: When you increase your mileage all other efforts may fail. There are a variety of lubricants on the market and they are readily available at most running stores. Many people use petroleum jelly (Vaseline) because it is in-expensive and easy to find.
- Treatment: The general treatment for chafing is to treat the area by washing with soap and cool to luke warm water. Apply an antibacterial ointment or antiseptic spray and cover with a plaster or sterile gauze. Alternatively use a cream such as Sudocrem (the nappy rash cream) as it helps to promote healing as well as continuing to act as a lubricant.
Blisters are also caused by friction, heat and sweating. Most of the same preventative measures apply but walkers will try almost anything to prevent blisters.
- Stay hydrated: Be sure to stay properly hydrated including sodium replacement if needed.
- Shoes: As with many other walking ailments begin with the shoes. Your shoes must fit properly to avoid blisters - too snug or too loose is always a problem. Ensure that there is adequate space between your longest toe and the end of your shoe. Be sure that you have enough room to wiggle your toes inside the toe box and your heel does not slip when you walk. Shoes with mesh on top allow flow of air which will help to keep the feet a little cooler. Inspect the inside of your shoes for seams or worn areas that might produce extra friction.
- Socks: Select socks that fit your foot without being too tight or too loose. Stay away from tube socks as they don't fit close enough to the foot. Choose a soft wicking fabric such as Coolmax. Avoid cotton socks as cotton absorbs moisture and is usually a little rough in texture. Ensure that the socks do not have bulky stitching at the toes or heels. Most walking socks now have strategically placed areas of thicker padding and specific weaves to give compression in some areas and ease of movement in others. Although they are not essential they do provide just a little extra protection.
Some people choose to wear two layers of socks (or a sock that is made with double layers) to aid blister prevention. This does not work for everyone but those who use them regularly swear by them. Do not wear socks that are too worn. Thin areas and holes are very likely to produce hot spots and blisters. Do not wear untested socks on a long walk and never wear unwashed socks. Carry a spare pair of socks and change during your walk if your feet become sweaty or wet.
- Stay Dry: Using powder along with the right sock can really help. Use foot powder or talcum powder.
- Lubricant: Many distance walkers use lubricants on their feet. This is very common for marathon walking.
- Blister blocks/plasters: If you have specific places that are prone to blisters you can try applying these prior to your walk. These are available at your local pharmacy and can be used as a preventative measure or to provide cushion and protection after a blister has formed.
There are different schools of thought about prevention of blistering with regards to softer skin or harder skin. Some recommend applying surgical spirit to an area of skin regularly to toughen up the skin in particular areas. Others feel that softer skin is less likely to blister and therefore moisturise the feet regularly. There are no right answers.
- Wrapping and taping: Wrapping toes with moleskin/fleecy web or using zinc oxide tape is also a common practice. If you wrap your feet it is important that the tape is applied smoothly (no wrinkles) and not too tight.Ultra walkers might tape their entire foot but most walkers only need to tape up hot spots.
Moleskin/fleecy web can also be used to cover a blister that has already formed. It is important that when applying such materials that the area blistered is left free. So cut a piece of material larger than the blister by at least 15mm and window/doughnut out the area round the blister.
Carry supplies with you on your walk and stop and apply as soon as you feel a hot spot to prevent a blister from forming.
If you would like to speak to anyone from the Foot Health Clinic about your feet before or after the Parish Walk please call 01624 620712. For more information on the clinic click here.
Also see: A step in the right direction – perfect feet for the Parish Walk
