Now that travel restrictions have been lifted more and more people on going on a much-needed vacation. Most of us have been sedentary during the pandemic. If you are not prepared, foot pain may keep you from having fun on your dream vacation. Consider training for your getaway to avoid tendonitis or heel pain.
Tips on Staying Pain-Free
Walk 5-6 days a week starting 6-8 weeks before your vacation.
If you are not used to walking, start with 10 minutes of walking and gradually work up to 30 minutes per day, working up to 60 to 90 minutes on the weekend.
Purchase a new pair of sneakers 4-6 weeks before your trip. Walk in them before you leave and don't break them in while on vacation or you may end up with a blister.
Stretch your lower body daily, glutes, hips, calves, and ankle joints.
Purchase over-the-counter inserts for added support and cushion.
Walk on uneven terrain and different surfaces, cobblestone, packed dirt, pavement.
Buy a refillable water bottle. Get in the habit of drinking 64 oz of water daily. Keep in mind that if you are thirsty you are already dehydrated.
If you have knee pain or balance problems pack a foldable walking stick.
Unless you have planned to sit poolside or by the beach, most people walk twice as much as they would normally. The average person takes 5000 to 10000 steps. On vacation, you may hit 20000 steps a day, close to 10 miles per day. Training for your vacation will keep you from missing out!
If you or someone you know has pain in their feet or ankles Dr. Michele Kurlanski is here to help. We can evaluate your feet and make recommendations on proper stretching, what shoes to wear. Call us today at (207) 774-0028 to schedule your next appointment at our location in Scarborough, Maine!
