Kay says custom is best. At his own clinic, he “does 3D-printed orthodontics” to target specific problems. Custom-made insoles can also be ordered online.
As for the actual shoes, it’s best to choose a neutral sole with a “not too high heel.” Walking boots are better than running shoes because they protect your ankles.
improve balance
Improving your balance not only helps you get used to stabilizing yourself and prevents injuries on rocky trails and hills, but it also helps keep your shins and calves strong and agile, helping you avoid future problems. It also helps,” says Kay.
Fortunately, this is easy to tackle. “If I could recommend one exercise to runners and walkers, it would be to stand on one leg, bend your knee slightly, hold that position for 10 seconds, then turn around,” he advises.
“Once this becomes easy for you, try doing it with your eyes closed. The advantage is that you can do it anywhere. Stand near something safe that you can hold on to in case you start to stumble.”
please lift your chin
It’s easy to keep your eyes glued to the floor when walking on difficult terrain, but “Looking ahead while walking is also important to prevent shin and calf pain,” says Kay. Masu.
Looking at the ground “changes your center of gravity,” so it’s good for your posture to always look ahead while walking and look down from time to time to check for danger.
breathe through the nose
“All of our tissues depend on an adequate supply of oxygen,” Kay says. Therefore, breathing regularly while walking will prevent fatigue and, in turn, injury.
It’s best to breathe in through your nose and out through your mouth. “Some people find it difficult to breathe through their nose, but it can be more efficient, especially when you’re going on a long, purposeful walk,” Kay adds.
rest on the hill
Contrary to what you might think, it’s not a severe slope that poses the most danger to your shins and calves.
“Most of the injuries I saw occurred while walking downhill,” Kay says.
One of the purposes your calf muscles serve is to slow you down when traveling downhill. “When you get fatigued, you don’t decelerate effectively, so the area where the tendon attaches to the bone is repeatedly overloaded, increasing the chance of shin splints.
“Walking downhill is also a common cause of hip, knee, and ankle joint injuries,” he explains.
“People often go downhill when they’re tired at the end of a long walk,” Kay says, but it’s better for the legs to take a break at the top of a large hill or set up a route that ends in a flat, gentle walk. It’s safe. .
