Sydney Oxfam Trail Walker 25/8/17 – 27/8/17
Sydney Oxfam Trail Walker 25/8/17 – 27/8/17
Prep Sheet by Mitch Bath (Podiatrist at West Ryde Podiatry Clinic)
With just over 3 weeks to go you should be in the final stages of preparing your feet for the 100km trail walk:
- Completed several long training walks in your professionally fitted boot/jogger.
- Tested out several pairs of hiking socks. I prefer socks with the individual toe slots, to minimise friction between the toes. I recommend changing your socks several times throughout the hike to keep your feet dry and free from damp and perspiration.
- Be prepared for blisters. Even with appropriately fitted footwear and good quality socks blisters can still occur during a long hike.
- See a Podiatrist to treat any corns and calluses NOW – if calluses are left too thick they are likely to cause a problem. Also trim toenails so they are short and neat with no sharp edges. Apply foot cream each night before bed leading up to the event.
Exercising and Stretching – Prior and during your Hike
Remember: Start by warming up, then stretch, walk, cool down and then stretch again.
During your training, and during the walk itself, you will be putting the muscles of your feet and calves under a lot of pressure. The muscles will tighten up the more you use them. Do the following exercises as much as possible to help loosen up the muscles.
Calf stretches
Stand about 30 cm from a wall, leaning onto it with both hands on the wall. Stretch one leg back keeping the leg straight with the heel on the ground. This will stretch one of the muscles that make up the calf. To stretch the other muscle of the calf, bring your back leg in towards the front leg about halfway, squat down keeping your back heel on the ground. Do this to both sides, holding each stretch for at least 30 seconds. Again, you can’t overdo this stretch, so do it as much as you can.
Hamstring and Ankle stretches
Sit on the edge of a chair with your right leg extended, right heel on floor. Flex right foot and keep toes pointed up. Lean forward gently from your hips to feel a stretch in the back of your thigh. Repeat with left leg.
