Fitness Expert replies:

Dear Wonder Walkers Member

Walking on metal roads can take a toll on feet as not only do the small stones lodge in the soles of your shoes, but the uneven surface places greater stress on ankles, knees and inadvertently your hips. Here’s what I suggest:

Make sure you have supportive shoes which give you good support in the mid part of your foot which tends to be the place where most women ‘roll in’. I usually advocate the Asics brand for runners for this aspect alone. See if there are parts of the road which are smoother than other parts but be careful of the height of the camber on the sides of the road.

Mix up your walking surface e.g. grass tracks, so that you can get some relief from walking on stones if possible. Wear good socks e.g. Thorlo brand, so that the little stones aren’t annoying your feet too much if they get lodged in your shoes.
Ensure that stones are not getting inside your shoes – these will cause blisters. If you get stones inside your shoes, stop and take the time to remove them.

When you walk, look down every now and again and see that your knee is tracking directly over your second and third toes. Women have wider hips than males causing their knees to roll inwards and therefore causing the foot to roll inwards as well which over time places greater stress on the shins. This is how many women end up with dreaded ‘shim splints’!

You could also try and get some walking poles. Nordic walking is increasing in popularity and the poles are great stabilizers if you are walking on rough surfaces. They also give you a harder work-out in your arms as you end up using your triceps more!

Happy walking in 2009.
Wendy Sweet