Rising temps lure healthy reps outdoors.
Americans spend more time at work and sitting in front of a computer screen than ever before, according to the American Heart Association. Less activity means a greater risk of heart disease, stroke and other diseases. With the arrival of spring, however, sales reps and their customers have an opportunity to take advantage of outdoor walks. While walking has long been considered one of the safest ways to increase physical activity, the American Heart Association recommends minimizing the risk of injury by following these steps:
- Start smart. Walkers should start slow, with supportive, well-fitting, cushioned athletic shoes. It’s wise to increase walking time or distance by 10 to 20 percent each week, and replace shoes every 300-500 miles to avoid the wear and tear that can contribute to injuries.
- Avoid blisters. Studies have shown that synthetic fiber socks decrease blisters, while cotton socks tend to absorb moisture and increase friction.
- Prevent shin splints. Shin splints – or pain on the front of the lower leg – may occur if one increases his or her walking distance and speed too quickly or adds too many hills too soon. Walkers should wear athletic shoes with adequate support and cushioning, and gradually increase their walking mileage and pace. Stretching – both straight and bent knee – after walking is also important.
- Avoid knee pain. There are many causes of knee pain, including osteoarthritis and other problems. Walkers experiencing knee pain should talk to their doctor. They may need a new pair of walking shoes with better support or cushioning, and may benefit from strengthening and/or stretching exercises targeting the muscles that support the knee and hip.
- Stay safe. Walkers should look both ways when they cross the street, especially when they are listening to their iPod. They should also wear light-colored clothing with reflective strips when walking at dawn or dusk; walk on sidewalks when possible; when walking in the street, walk against traffic to see approaching cars.
- Alternate route. There is a slight grade from the middle of the street to the curb to allow for water drainage. Walking on the edge of the street forces the downhill leg to bend slightly inward, stretching the iliotibial band (a ligament that runs along the outside of the thigh). This may cause some irritation and pain. Alternate walking on different sides of the street can help walkers avoid this.
- Gentle on the joints. Concrete sidewalks are less forgiving than asphalt. Cinder tracks and dirt trails are even softer and gentler on one’s joints. While walking paths and hiking trails can be scenic and refreshing, walkers must heed uneven terrain, rocks, tree roots or hidden holes, which could cause ankle injuries. (Lightweight trail running or hiking shoes provide additional support for walking outdoors.)
- Listen to your body. Walkers should contact their doctor when they experience pain. If they experience an injury while walking, they should follow the RICE prescription and call their healthcare provider:
- Rest the injured area.
- Apply a bag of ice to the injured area for about 20 minutes. Repeat morning, after work and evening, as long as there is pain and/or swelling.
- Use an ace bandage/wrap to secure the ice bag to the injury with some pressure to help control swelling.
- If one’s foot or knee is injured, sit or lie down with leg elevated at – or above – heart level to reduce swelling and promote healing.
Source: The American Heart Association (www.heart.org)