Hiking – Page 3 – Andrea Arthur Owan

My Camino wasn’t going to be rising before dawn and rushing through the popular 15-18-mile “stage” in order to make sure I secured a bed at the next town’s cheapest Albergue (like so many of the pilgrims on the path).

My Camino was going to be slowing down, engaging with the history, geography and spirituality. Stopping often to absorb the surroundings, architecture, history and people. Sitting in churches long enough to breathe in the Spirit of God. Trusting that God would provide a place for me to lay my head each night. Teaching myself how to live and walk in a relaxed manner.

Preparing for your day—

When you’re preparing to leave one place you know you won’t be returning to and walking 5 – 15 miles to another location, you plan carefully. You spend some time thinking about what you’re going to wear, how you’re going to pack, in case the weather changes and you need to shed a jacket or get to your rain gear and poncho in a hurry. If you happen to leave something back at the place you slept, you think long and hard about whether you really need it. About whether or not you can buy a replacement in the next tiny village you sleep in.

You get into a rhythm, and you realize quickly just what you need to have and what you can live without. Hopefully you’ve done some serious thinking about this before you’ve arrived to start the walk. Unless you’ve decided to splurge and have a carrier service cart your bag from sleeping town to sleeping town, carrying an extra 2 or three pounds of unnecessary gear in your backpack can be physically and mentally debilitating.

At first it’s a little frustrating and disarming: Where do I keep my pilgrim credentials so I can access them easily to give to the person checking me in at the albergue? Where’s the best place in my backpack to keep my reading glasses so I can access them in a hurry? My sunglasses if the clouds should part? My first aid kit? (Just in case your or another pilgrim needs some care.) A special place for the precious handmade journal my son gave me and insisted I take along. The one I’d weep buckets of tears over if it got wet or lost.

It takes your brain some time to process, the fact that you have to think carefully about these particulars, since you’re more accustomed to being able to jump in the car to rush back where you left something, make an additional trip to the store to buy what you forgot. But the brain is an amazing body part. It eventually learns to accommodate and think in different patterns and meet new demands.

You develop a daily rhythm:

Although this run-down may read like a tedious list, stay with me. I’ll talk about the benefits afterward.

Wake up and rise slowly, stretch the body to prepare it for the day’s walk.
Do your bathroom thing. Since the pottying and washing rooms might be separate, you need to prepare for carting your tooth supplies to a different location for preparation, and your clothes for dressing. Putting in contact lenses might require yet another locale (depending upon sink and mirror availability.)
Roll up and shrink your sleeping bag (if you had to use one) and then spread all of your bags of clothing and necessities out on your bed, to make sure everything is accounted for.
If you haven’t done so the night before, head to the clothesline to gather your clothes and give them a once-over to see if socks, shirts, undies and pants are dry enough to wear or roll up in a baggy. If not, the item will be rolled into a special bag (so as not to dampen other items) or clipped onto your backpack to dry as you walk.
Kinesiotape any body parts that need taping.
Double check the weather and temperature outside and decide on the day’s start-off clothing.
Get your hiking shirt(s) and pants on.
Prepare your feet and toes for the day, carefully put on your socks and then your shoes. (Although you may have to wait until you’re fully dressed and backpacked and headed to the front of the albergue if you’re shoes are stored in a downstairs cubby to keep the floors clean.)
Carefully pack up your backpack—sleeping bag in the very bottom, followed by bath towel and washcloth, silk sleeping bag liner, shower sandals, Ziploc bags of clothes and undies. The tiny pouches of daily contact lenses, foot care tape and pedicure supplies and the one containing general toiletries get tucked into available areas.
Then the journal and pilgrim credential (stored in waterproof bags) are slipped into the backpack and covered by the rain poncho and compressed puff jacket.
The upper pouch gets the Goretex rain jacket and pants (if the jacket isn’t being worn that day for general warmth), along with the assorted eyeglass containers (long distance sunglasses, travel-sized readers, and general long distance (for those times I’m taking a contact lens break). The sports sunglasses—in their case—get attached to the outside of my backpack’s hip pocket pouch for easy access. If I’m not wearing my sunhat that day, it gets folded up and stored in the top pouch too, for easy access. The money pouch, with the United States passport in its waterproof container, goes on top. Just in case we stop for a café con leche, banana or hunk of cheese along the way.
The outside pouch stores the Duck Back cover for my backpack (which I actually don’t need any longer since I purchased a full over-the-backpack-and-me poncho in St. Jean Pied de Pont just before setting out). It also carries my collapsible parachute bag I used for necessities like my United States of America passport and money pouch. The compact first aid get goes there, too, as well as any oranges, cheese or bananas I can squeeze into available space.
The two hip pouches contain lip cream, Euro coinage, the rosary Cory bought me in Rome, the prayer beads my dear girlfriend Judy bought me for my journey, and my hearing aids, which would cost me a small fortune to replace.
Before grabbing my coveted Pacer Poles hiking sticks, I double and triple-check for several items:
Hearing aids in the container (if they’re not in my ears, which Chris always checked for me too).
My phone, which I have only to take pictures, and in case of an emergency, should Chris and I become separated and I need to make contact with someone.
My precious leather journal and pilgrim credentials, to prove I’m on a foot-born pilgrimage and which gives me the right to bed down in an albergue.
Contact lenses
My money pouch and official passport, (which Chris always eyeballs too).
My Kinesiotape, (with which I could not walk comfortable if I were to lose).
Finally, the critical water bottles are topped off and placed in our backpack pockets.
Then the wrist sweatbands go on, followed by the Kool Tie neck wrap tied around my neck to ward off overheating and migraines, the hiking poles are grabbed, and you head out the door for another adventure, which you’ve come to realize you’re going to have. Every day.
The only jewelry I wore was a $15.00 faux pearl and diamond ring, so I didn’t have to worry about losing my real wedding ring or futzing with earrings. No watch, either. I relied on my phone, or the sunlight, for the time. And I didn’t bring any makeup. The only thing I applied to my face was sunscreen.

Not much to worry about.

Preparation time—

Because Chris and I were unhurried, this procedure took us about an hour. On days we wanted to rise early to beat the heat or walk longer distances, we managed to whittle it down to 45 minutes. Because most albergues expect you to vacate by 8:00 AM—to prepare for the next gaggle of pilgrims flooding their dormers—you’d likely have to rise earlier than you might have preferred. Especially if you’re sharing a room with pilgrims on a sprint to their next bed, who awaken you with noisy departure preparations or abrupt, dream-shattering light so they can be off.

Typed out on a word document, the process looks boring and tedious. Too methodical and repetitious. But it quickly became a comfortable ritual, one that gave consistency to our lives and only mildly jostled the brain. Each possession had a purpose and its place. Nothing useless or unnecessary. Everything we carried was meant to meet the basics of our daily needs. There was nothing but the necessaries to weigh us down. And most of it, besides the eyeglasses to see, the hearing aids to hear, the United States passport to move around Europe and get home, and the water was not critical.

Joy, and possibilities, in tedious structure—

The mundaneness had its advantages.

Since my brain had very little to be concerned about every morning, and became accustomed to the repetitive program, it was left with plenty of room to engage in the geography, the new surroundings, sights, smells, tastes and varied languages. New people and interesting conversations. All enjoyed without distractions or waste. Just as I was doing physically, my brain was relishing being able to take a breath.

I started enjoying the simplicity of carrying lightly and started pondering what I carried through life back home—what I’d picked up and carted along in my life “just in case”—that could be discarded.

There were plenty of buying opportunities, (and I had a wad of Euros in my pouch), but with so little room available, and the burden of extra weight to consider, I pondered each purchase with care and conscientious analysis. Something else I knew I needed to do more of in life.

Seriously consider the weight and substance of everything I own, everything I do, everything I buy.

It wasn’t that I was embracing a minimalistic attitude or view of life. If anything I probably found greater emotional joy than I had before in thinking about the beautiful and varied things that enrich my life and bring me happiness and satisfaction. The family heirlooms and pictures that trigger happy memories and the release of feel-good brain chemicals.

But I started asking myself some questions. Questions you may also want to ask yourself:

Introspection—

What things do I too hastily pick up and burden my heart, mind and life with? Do I carefully count the cost of carrying them before picking them up?
What belongings do I have that add nothing to my life, or, worse yet, only make it more complicated and burdensome?
What should and would I divest myself of in order to enjoy a richer, fuller life?
What should I divest myself of in order to invest in deeper, fuller relationships with family, friends and strangers?

It didn’t take long for me to start pondering those questions and soaking myself in the simple, divested life of a pilgrim. After all, I had traveled all that distance to hear what God had to teach me through the experience.

And I was determined to listen.

I’ll tell you more about that NEXT WEEK!

Until then, take some time to count the cost of your belongings and attachments?

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photos by Andrea A Owan

Blister Care on the Camino de Santiago: A Personal Case Study

The pilgrimage was a success, emotionally and spiritually, and, for the most part, physically! I even got comfortable with carrying 23 pounds. By the end of the trip, I didn’t even notice the weight, and neither did my arthritic back!

Unfortunately, though, I injured my right knee and didn’t stay off of it enough. The last day of walking pretty much did me in. It was too far—15 miles—too fast on a bad leg. Then I tramped 7 miles across Paris to ascend the Eiffel Tour. Now, I’m back to very low daily mileage, icing and making sure I put my leg up every afternoon. That usually means a nap accompanies the leg elevation, which isn’t such a bad way to spend a rainy fall afternoon.

But most of the other days were rousing successes physically, actually better than I hoped, including the blister prevention and management. Here’s a quick rundown on that aspect of my journey:

Daily rituals—

The morning prepto start walking usually went like this:

Make sure all strategic body parts (like the sore left ankle) were clean and properly supported with Kinesiotape.
Kinesiotape the ball of my right foot.
Tape (usually with Kinesiotape) the second, third and fourth toes to avoid blisters.
Slather the heals and toes with Foot Glide cream.
Put the light sock liner on.
Sprinkle Gold Bond medicated foot powder (to absorb moisture) in the main sock, squish it around for good coverage, and put the sock over the liner.
Slide gaiters over my ankles before putting shoes on.
Place lambs wool in the right toe box to cut down on toenail bruising from foot sliding forward in the shoe and banging on the toe box. (This worked wonders! I knew my ballet training with toe shoes knowledge would come in handy some day.)
Insert foot in shoe and make sure no seams or bunched up sock areas are annoying or noticeable.
Properly double tie the shoes and attach gaiters to laces and spread them down around the heals and mid-shoe areas.
Make sure my toes were comfortably spread out while walking rather than scrunched up in the shoes.

Post-walk ritual—

After peeling off soaked clothes and taking a shower, dry feet thoroughly and check for blisters and hot spots, and then check toe nails, cuticles and rough skin that needs trimming and filing. (I tried to keep my feet and toes as smooth as possible, without grinding off all of the calluses on my big toes and heals. I used a fairly rough mani/pedicure board for this.)
Walk around the rest of the afternoon and evening in open-toed flip-flops to make sure my feet stay dry. Sometimes my Kinesiotape stayed on in the shower, so I kept it on the body parts it was anchored to the next day.)
Slather feet with lotion and put socks on to sleep in.

Even with this ritual, which I adhered to religiously, my fourth toes sprung leaks with some nasty blisters; the one on the right toe had two blisters with one under the callus that runs down the middle of my toe. The other toe had a pretty sizeable blister, probably because I didn’t correctly place my blister pressure pad on it a couple of days and ended up increasing the shear rather than decreasing it.

The results—

No matter how hard I tried, I couldn’t keep those fourth toes blister-free, which is probably due to the fact that they curve and twist like little commas, due to all of the time I spent with them hooked around a balance beam while growing up. So I had to do some minor surgery on those.

First steps in dealing with the blisters—

This is where the Spenco 2^ndSkin and moleskin strips and cutouts saved my life.

For several days, I provided extra padding over the blister and around the toe to protect the tender, elevated skin and keep it from breaking. A little piece of Second Skin cut to the length of my toe was placed over the blister and then covered with Kinesiotape or moleskin. If it was just a hot spot I was tending to, I applied a generic blister pad.
Then I decided I needed to do some lancing of the one blister because it appeared to be getting larger. So I sterilized my cuticle scissors and made tiny slices at the base of the blister and gently pushed the fluid from the blister. Then I went through the same padding procedure.
But one blister was a toughy. It kept re-sealing itself, so I kept cutting. Several slices on the last go around to make sure it stayed drained. Then I applied the Second Skin and wrapped it across the top and around with moleskin. To alleviate some pressure and attempt to straighten out the toe a bit, I placed a small wedge of lambs wool between the fourth and third toe.
In spite of pretty fire-red blisters and skin, I walked a lot of mileage without blister pain. Now, about 10 days after completing the walk, I’ve snipped off the dead skin layers. And we’re back in business!

Survival kit—

My toes wouldn’t have survived without my blister care arsenal:

Foot Glide
Double-layered socks
Sock liners
Drymax socks (these are now my favorite go=to socks!)
Moleskin
Spenco 2^ndSkin
Kinesiotape
Toe clippers and scissors and cuticle clippers
Told Bond Powder
Kinesiotape

I also used Desitin Maximum Strength cream for its zinc oxide protection and drying, and its medicated healing capabilities. That was applied at night after a thorough cleaning and drying and before putting on my socks.

Toward the end of the journey, I was measuring and pre-cutting my tape and moleskin to reduce the morning prep time. And I actually had to snap Chris’s Kinesiotape from him to enlist on my feet, legs, knees, and ankles. Good thing for me that he didn’t need it!

Other pilgrims’s foot woes—

We ate dinner one night with a gentleman who was walking the Camino for the second time. He recounted his devastating first experience, with such severe blisters that he couldn’t walk. Some of them broke on their own and ended up getting infected after he showered without wearing shower sandals. Then he contracted something like trench foot. Only after he managed to secure some hefty antibiotic did the infections subside and he finished his walk. It sounded ghastly!

In one of the hostels I watched an older French couple sitting in the lounge. She had her feet on his legs, and he was lovingly applying ointment and bandages to her blistered feet and toes. Her oooh, ooh, ooh’s were replaced by grateful sighs when he carefully slid socks on her feet and tenderly massaged them.

Then, on our last official day of walking, Chris and I encountered a pilgrim perched on a large boulder on the side of the path. Her foot was a mess, and she was trying to improve her predicament by taping a large-wound Telfa pad sheet (like the kind you see with the “plastic” side to control fluid draining and infection) on the bottom of her foot. She had it cut (as closely as possible) to the shape of her foot. I suspect she was trying to reduce friction. It didn’t look as though it was going to turn out so well for her.

She looked miserable.

Not to be taken lightly—

Blister problems can be more than annoying and painful. They can be dangerous. And they need to be taken care of immediately. I’m fortunate to know how to care for blisters and be able to take care of them on my own. But even my blister ailments could have gone south very quickly. The one blister got so red I became concerned about infection. I applied triple antibiotic cream to it for a couple of days as a precaution.

I was fortunate.

Planning and preparing for problems—

If you’re planning any long distance hiking, make sure you prepare your feet well by training, wearing the right shoes for your feet, wearing friction-reducing sock liners and attending to your hot spots as soon as they crop up, NOT after you’ve put in your mileage. If you wait until the walk is over, it might be too late to get control over them. Stay vigilant.

Be prepared.

Make sure you’re all set so you can enjoy the walk!

NEXT WEEK we’ll take a quick look at more equipment you don’t want to hike without. Equipment that can reduce the stress on your joints and feet.

Until then, take care of your feet so they can keep you moving!

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo of my own toes taken by me!

Enjoying the Benefits of Not Reading

FOR MY Free-for-All Friday posts, I often refer to and recommend a book I’ve been reading, one I think you’d enjoy or that could grow or enlarge your faith. But I haven’t read much the last month, which, for an author who’s a voracious reader, is really unordinary. I was enjoying the benefits that come from not having my eyes plastered to the words in a book or magazine or characters in a text or email.

Spending 25 days on a pilgrimage can do that to you. Change your focus.

But I don’t mean to imply that I didn’t read anything. I read—and tried to decipher—signs written in foreign languages. (I’m happy to say that, for the most part, I did pretty well with this!)

I also read special pilgrim maps, so we wouldn’t get lost or miss one of those special yellow and blue shell signs marking the route. (Our biggest obstacle to this was getting our brains used to the British-sourced maps that direct you to the top of the page for south, rather than the other way around. I never did get my brain adjusted. Thankfully, Chris did!)

And I read brief historical literature or pamphlets about the towns, villages, castles or churches we visited, and the people who made them famous.

And I read a few bus terminal signs and restaurant menus. And several texts from my kids. But not very many. And I wrote several brief ones in return. On Chris’s phone.

Satisfying a goal—

Part of our pilgrimage goal—mentally, physically and spiritually—was to deliberately divest ourselves of the daily anxieties of life. Like staying engaged in the endless world discourse, reading breaking news flashes, television-scrolling news briefs, texts and emails so we could “be in the know.” Instead, we wanted to be fully engaged in our moment-by-moment experiences. Undistracted from the here and now. Totally absorbed in where the map and our feet took us, in the conversations shared (and I do mean shared) at festival seating meal tables, in the geography of the land, and in the habits of its inhabitants.

Totally absorbed in what was happening to our bodies, minds and spirits.

I didn’t lug along a computer. My iPad rested peacefully in its pocket in my desk cabinet back home. I didn’t bring a magazine or book to kill time during down times. From the moment our plane lifted off the John F. Kennedy International Airport runway on its way to Paris and I returned home 26 days later, my phone was engaged in Airplane mode. (Actually, it took me two additional days after returning home to shut off the Airplane Mode toggle.) I had it along only to take pictures, and if a dire emergency warranted a call. It never did.

Frankly, I was surprised at how quickly and happily my brain and five senses responded to this new program.

They became fully engaged and magnified as they absorbed the sights, sounds and smells of pastoral settings brimming with sheep, cattle and horses, succulent green grasses, dank and mildewed medieval churches and monasteries, lazy rivers, spring-fed, dripping water fountains, the excited conversations of expectant pilgrims ready to start their journeys, the laughter of people enjoying al fresco dining and intimate conversations, the tick-tick-tick of un-capped hiking poles on cobbled streets.

And that was just on the first day!

My brain was so busy absorbing the sensory input I focused on that it didn’t have an opportunity to log one iota of regret at what it was missing out on.

And for the first time in a very long time my brain and I felt fully alive!

And so very grateful to be so.

In my last Free-for-All Friday post, I mentioned that I would be on a pilgrimage to discover a body and soul waltz. Now that my official pilgrimage is over for now, I can tell you my body and my soul quickly embraced the new tempo and melded together in perfect timing and rhythm, playing off of one another and gliding in synchrony.

It was a dance I didn’t want to end, and I’m making sure it won’t.

Next week Friday I’ll tell you how I’m accomplishing that. Maybe you’ll find some ideas and tips to accomplish the same things in your life.

I hope so.

But please join me this coming Monday when we’ll start preparing our hearts and minds for Thanksgiving!

Until then,

engage all of your senses in the moment. Be not only conscious but conscientious in every thought, word and life nuance.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo by Ian on Unsplash.com

Multi-Day Hiking Blister Prevention and Care Kit

AS YOU’RE READING this blog post, I’m either sleeping or out walking on the other side of the world. A dream and Heavenly direction that began a little over a year ago and that has involved months of study, preparation and training has arrived. And my beloved and I are on a life-changing pilgrimage. At least that’s what everyone who has experienced it says it will be, and I have no reason to doubt these friends. That’s the expectation we have.

But preparing for this hasn’t been easy. Especially in the what-to-take category. Most specifically in what to take in case of …

My background in play—

As an athletic trainer, I’m used to carrying around an arsenal of goodies to treat athletic mishaps on the spot. Whether it’s blisters, nosebleeds, dislocated fingers, broken limbs, brain-jarring concussions or spinal injuries, we’re prepared.

While the books I’ve read tell me that the countries I’ll be in really do have nice grocery stores and pharmacies, that won’t do me a lot of good if I have to hobble ten miles through a forest or pastoral farmland before reaching one. So, I aimed to be prepared. But prepared meant a small amount of items in very small sizes. Things that would fit in the portable “house” I’m carrying on my back and help aid my walking comfort and sanity.

My hiking mini-arsenal for my feet—to prevent and treat foot injuries and blisters—and why I selected these items:

Two pairs of shoes, a road/trail shoe and a strictly trail pair.

The road/trail shoes provide more support and handle the pounding my feet take on asphalt, which I will be walking on. When I hit the dirt trail, though, I’ll switch to the trail shoes. Better, more lax and forgiving structure for wobbly surfaces.

I had to make the difficult decision to forgo my Keen hiking shoes. I knew I needed to take two pairs of shoes, and the hiking boots are too heavy and too big to fit in my backpack when I’m wearing the other pair. I didn’t want them swinging back and forth on my backpack, either. These Altras are more compressible.

Hiking Poles!

As I mentioned in my last post, I wouldn’t go anywhere without my beloved hiking poles. I’m taking a pair of poles made in England, called Pacer Poles that my younger son gave me for Christmas. I like them because they help me navigate rocks and take the load off my knees, especially on descents. They’re light and the hand grip has an anatomical/ergonomic slant to it, which helps me avoid irritation to my compressed wrist nerves.

Water, Water, Water!

As far as my body and I are concerned, one can never carry enough water. I’m prone to dehydration, especially in heat, so I always need to have water available. No waiting until the next fountain makes its appearance. It reduces my chances of suffering a migraine or other effects of insufficient hydration. Even if it adds weight to my pack (and back), I’ll be loaded up.

Staying hydrated also reduces my chances of getting swollen feet.

Electrolytes

Along with the water, I’ll need to replace electrolytes lost through sweating. I’ve found the Sports Beans brand to help me immensely and perk me up. One bean every fifteen to thirty minutes.

Energy Snack

I discovered the StroopWaffle-style portable energy snack at Seattle’s REI in June, and I LOVE them. I’ll be taking the Stinger brand with me, because they still make a variety of flavors besides chocolate and caramel, including our favorite ginger flavor. They’re easy to pack and eat on the run (or hike) without too much down time or fanfare.

Kinesiotape

I’ll be taping my left ankle, several toes, left hamstring, (allowing that to hurt changes my gait and thus overloads my feet), and left outside foot area, and the ball of my right foot. My tape is a godsend to me. It will also be handy in a pinch to cover a hot spot.

Foot Glide

This is the lubricant I use to apply a light glaze to the ends of my big toes and heals and the ball of my left foot. Works great to reduce hot spots.

Double-layered socks

These socks are light enough and padded enough to be comfortable in my shoes and reduce the friction and shear forces I’ll confront over miles of walking day after day.

Sock liners

These will go on under my double-layered socks. They wick sweat away from my foot and provide an extra layer of friction and shear protection. They’re so thin that they don’t provide additional bulk that make my shoes too tight.

Spenco Second Skin Kit

This will provide me with moleskin and gel pads to patch up any blister that pops up.

Pedicure appliances

Clippers, nail file, scissors and tweezers are essential to keep my nails properly trimmed and rough and hanging skin under control.

Gold Bond Powder

I’ll use this to help keep my feet dry and medicated, especially after a shower.

Lotion

I’m taking a little Gold Bond tube to slather my feet with before bed, but it could be any brand of deep healing lotion. The lotion will keep the calluses down and manageable.

Ibuprofen

An anti-inflammatory will help in a variety of areas, not just in case of an altitude headache. If my feet get uncomfortably swollen, an anti-inflammatory will help reduce it. It will also help if I suffer a case of hiker’s vasculitis—breakdown of blood vessels under the skin and leakage of blood into the tissues. I hadn’t incurred that problem for years, but it happened one night while hiking just prior to my departure. I have to be careful with anti-inflammatories, though. I was prescribed way too many of them when I was competing, which left my stomach damaged. They can cause internal bleeding and blood thinning, so I tread carefully when using them. Fortunately a little for me goes a long way.

First Aid Kit

The little kit will provide me with some antiseptic, more ibuprofen, tape and gauze. Little emergency essentials. I can order refills for this bag.

Emergency reflective blanket

This might not help for my feet, but it will come in handy if one of us gets injured and needs some warmth. Always an essential because you never know what’s going to happen.

Emergency ice pack

This is the kind you squeeze to activate. It’s a chemical-based, one-type use bag. Good for injuries, swelling and reducing swelling around insect bites. It might come in handy for foot and toe hot spots too.

And, finally,

Gaiters—

These will help keep grit, pebbles and dirt out of my shoes and socks. When worn with my rain pants, they’ll also help keep water out of my shoes. While they’re not specifically made to repel rain, they will slow it down.

That’s a wrap! (No intended.)

That’s my care package. See anything you use or think you’d do well to try out?

I’ll let you know how successful I was at selecting my items when I return!

WORKOUT WEDNESDAYS will be on hiatus until October 19. I’ll give you a foot and blister care wrap-up and then head into eating and diet strategy for brain care and aging. I’ll be sharing some great information I’ll be learning at an October 9 conference.

Until then, choose your first aid kid treatment and prevention kit and supplies carefully to keep your feet in shape to keep trekking!

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo by Andrea A Owan

Blister Care Basics: Prevention

One of an athletic trainer’s responsibilities is evaluating injuries and developing treatment plans for and overseeing an athlete’s recovery from an injury. Many people don’t know that we’re considered first responders and are often the first—and perhaps only—medical personnel on the field when an athlete suffers an injury. Through our extensive training, we can often tell what kind of injury an athlete has suffered just by witnessing the mechanism of injury—like the angle and forces involved immediately prior to the injury’s occurrence.

But another one of our responsibilities is helping the athlete stay healthy and well and avoid injuries. That’s often a difficult thing to do when you’re working with highly competitive athletes, or coaches who push their team participants beyond normal limits.

The old adage “an ounce of prevention is worth a pound of cure” is true!

Preventing blisters—

If you’ve ever had a big blister on your heal, foot or hand, you know how debilitating it can be. A big bad one can negatively affect your performance. For walkers, hikers and runners, there are some proactive steps you can take to prevent blisters, before they materialize.

Blister prevention steps:

Always make sure you’re wearing clean socks. Dirt and grit can act on your foot like a grain of sand affects the inside of an oyster. While an oyster makes a beautiful pearl, our bodies will develop hot spots and blisters. Remove your socks after every wear, shake out the grit and wash them inside out. Consider changing them in the middle of your event, especially if you’re the sweaty-feet type.
If your feet tend to sweat a lot, consider wearing moisture-wicking socks. They’re thick, and sometimes feel a bit stiff on the outside, but they can help you avoid damp spots and skin maceration, like you get when you’ve been in a swimming pool or bath too long.
Wear double-layered socks. This by far has been the most important piece of equipment in my hiking regimen. They reduce the friction and shear forces and add some extra padding and comfort.
Wear a thin sock liner, even if you wear double-layered socks. The sock liner also helps wick moisture away from the foot to keep it dry and less prone to hot spots.

Wear comfortable shoes that are neither too tight nor too big.

Use a skin/foot lubricant that reduces friction, or a powder that absorbs moisture. Lightly apply the lubricant to the areas on your feet that are prone to hot spots—like toes, balls of your feet, or heals. Know your feet and what they need. Each of my feet seems to have different needs and idiosyncrasies, so I treat them both a little differently. I tape the ball of my right foot and my ankle on my left. Two toes on each foot get taped to prevent blisters. Sometimes my left foot (on the outside) gets supportive tape since I sprained the ligaments in that area trying to adjust my foot in my old road shoes during the course of my walking. Dumb idea that has cost me hiking comfort and lots of money in tape.

Is a bigger shoe better during a multi-day event? I am not a proponent of buying bigger shoes than fit your feet at the start of a long, multi-day hike or walk in expectation that your feet will swell so much they’ll eventually fit in the shoe. A shoe that doesn’t fit you well (too small or too large) will give you major problems.

First, the anatomical shape of the shoe does not conform to or support the anatomical shape of your foot. Big problem. And your foot will be sliding forward in the shoe with each step, with your toes repeatedly smacking up against the end of the toe box. Friction, friction, friction! And toe bruising. Not good.

Make sure the inside of your shoes are debris-free. Remove the insoles after every walk, run or hike, check them for grit and little stones or pebbles and shake out your shoes. Let the insoles dry out. Keep an eye on the insoles to see if they’re breaking down. You may need to replace them with over-the-counter insoles from your local pharmacy store.
Consider wearing gaiters that cover your ankles and shoes. They go a long way in keeping dirt out. Both REI and OR (Outdoor Research) carry some great gaiter products. (I personally wear OR’s Surge Running Gaiters, which I purchased at REI.)
If you do notice a rock has sneaked into your shoe while you’re walking, STOP, remove the shoe and shake out the offending rock. If you don’t you’ll set yourself up for either a blister or irritation developing, or a ligament sprain or muscle strain from throwing your gait off to compensate for the rock. Really.
Likewise, if you notice you’re developing a hot spot, and it’s beginning to tell you you’ve got a problem, STOP, remove your shoes and socks, inspect your foot to see what’s going on, dry your foot off, (if necessary), and tape it up. Do not add more lubricant unless you’ve removed the first layer with an alcohol pad. Adding lubricant on lubricant can make the problem worse.
Keep your feet clean! Make sure you’re not putting clean socks on dirty feet.
If you don’t treat your feet to pedicures, make sure you know how to care for them yourself. Carry clippers, pedicure scissors and a strong nail file with you on your multi-day events.
Keep yourself well hydrated with water and electrolytes. Many professionals think this can significantly reduce blister formation. (There are biological reasons that support this thinking.)
BREAK IN YOUR NEW PAIR OF SHOES! Don’t buy a new pair of shoes and promptly run out and put the same mileage on them that you did on your old pair. Break them in slowly. Don’t assume your new pair—even if it’s the same brand and style—will be made exactly like the last pair. Your feet (which were used to the older pair’s laxity) will be shocked by the stiffness of the new pair. Keep your feet happy!
Keep your toenails properly trimmed and cuticles cared for. Using a cuticle clipper, remove any loose, snagged skin. Using a pedicure file, file down the calluses on your heals. Go lightly with the file around your toes. (Many walkers, runners and hikers like the callus buildup around their big toes because it tends to add some protection. HOWEVER, if the callus is too thick, it can cause increased shear forces that promote blister formation beneath the callus. That’s a painful, difficult blister to care for.)
Make sure you dry your feet well after showering and then lotion them up before bed. You might want to put socks on them after the lotion to aid lotion penetration.

As a gymnast, I filed down my thick calluses with an electric pedicure appliance, slathered lotion on my hands and slept with socks on them. Really. It worked wonders for keeping my hands in good condition—not too soft and not blister or rip-prone. It was common for us to get blisters beneath our calluses, blisters that filled up with blood, so caring for our hands was a must. (We also broke and drained blisters in horrible, unsterile conditions, with chalk on our hands, so we could continue to train.)

Proper training goes a long way!

So many of the foot problems I see (and also encounter in myself) is improper training. One of the most problematic is improper training, or doing too many miles too quickly on poorly conditioned feet. And sore feet will alter your gait enough to cause a chain reaction of problems from your toes to your neck. So take this warning seriously!

The training rule of thumb is:

Train in an environment as close to replicating what you’ll be walking, running or hiking during the expected event. If this means wearing a backpack, train with the pack. Your feet will notice a difference.

When setting your goals, work with one variable at a time. Either increase your mileage OR (did I say OR?) increase your speed/pace, but DO NOT increase both simultaneously. And increase either of these by no more than 10% at a time. If you walk 3 miles one week and feel as though you can increase your mileage, then walk 3.3 miles the following week, at least three times a week, until you feel comfortable at that distance. Or reduce the amount of time it takes you to walk that 3 miles by 10% and do that three times a week until comfortable.

Violating this training rule is probably the biggest cause of injuries that end up being difficult to treat and end up being chronic. Better to go slowly than end up being sidelined and having to start over.

What about swollen feet?

If your feet do get swollen, there are several reasons why that may be happening.

You violated the 10% training rule outlined above.
You didn’t stay well hydrated or consume enough electrolytes.
Your shoes don’t fit properly.
You have anatomical issues with your feet (like high, rigid arches or flat feet) that make you prone to foot problems, like a dropped metatarsal head, clawed toes, or plantar fascitis.
You’re wearing the wrong shoe for the activity or surface, or one that doesn’t give you the proper support you need.
You walk on hard, unforgiving surfaces rather than mixing it up with more pliable ones.
You have a vascular (or other medical) problem that inhibits good venous return to the heart.

Alternating shoes may help—

Something else you should consider is switching shoes during your multi-day activity. Carrying two pairs of shoes (different styles) helps in several ways:

Giving your shoes a day-break allows them to air out and regain some of their resiliency and form.
Putting on a different pair (and somewhat different style) of shoes the following day can help alleviate some of the stresses put on the foot from the previous shoe shape and balance. I like to switch between my more supportive road/trail combination shoes and my strictly trail shoes. The trail shoes should get me 1,000 to 1,500 miles, while the road shoes may last 350 to 500. But I’m hard on shoes, so I plan for half this number. Mixing it up helps my shoes last longer. (Be careful with this, though. Sometimes it backfires and causes more problems.)

Consider using hiking poles—

Several years ago I would have turned up my nose at the suggestion of using hiking poles, believing they were for wimps, older people who had balance problems, or for those wanting to stab some aggressive dog ambushing them during their neighborhood sojourn.

Not so any longer! I wouldn’t walk or hike anywhere now without my beloved poles. And I have two pair of different styled poles. They go a long way in taking the load off your feet (and knees) while hiking or climbing around rocks.

It’s been a long, info-packed post today. While it hasn’t been exhaustive in scope, I hope you’ve gained at least one tidbit to help you stay on your feet, keep moving and avoiding blisters and maybe some foot (or joint) injuries.

NEXT WEEK I’ll give you my list of personal prevention and treatment items I’ll be taking with me on my pilgrimage. It was a hard decision since I’m limited in space. Come back next week and see what a sports medicine pro carries in her own multi-day hiking pack!

Until then, enjoy the outdoors—safely!

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).