We kicked off our first Paddy Palling Preparation Session with a podiatry focus. Here’s a quick recap of what we covered on the night:
Podiatrist John Osborne from Bounce Health, led an informative session about how to prepare your feet for taking on Oxfam Trailwalker. He says planning and practice are key!
Your feet are going to be taking 125,000 steps over the 100km – so here are some top tips from John for getting your feet across the finish line:
- Get your shoes professionally fitted and practice training in your shoes
- Trial a few different types of shoes while you are training
- Keep toenails short and neat
- Carry a blister kit per team
- Walking poles can relieve pressure and provide a weary or injured walker with support
- Take more than one pair of shoes for the event and regularly change your shoes and socks at the checkpoints
- Keep feet dry by wearing natural fibre socks & moisture wicking socks
- Seek professional advice from a Podiatrist prior to the event
- Try a few different ways of training. Feel free to change up your walking routine with a bike ride or run every now and then
- Buying new shoes
3 questions to ask yourself when choosing your shoes:
- How fast do you want to go? Different shoe choice for 12 hours compared to 48 hours.
- What injuries have you had?
- Is the shoe comfortable?
- To Double sock or not? Toe socks or not?
It comes down to personal preference. Trial double socks and toe socks in training to decide. Your feet will swell if you double sock so this might also effect your shoe choice.
- What should I have in my blister pack?
Scalpel blades, Gloves, Gel toe protector, Iodine swaps, Tape, Podiatry felt, Compeed dressing, White tape fixomol, K Tape.
- During the event and in training
Change your socks regularly.
Put in some solid training time over the next few months so you know how to respond to potential injuries. If you do sustain an injury see a podiatrist early, don’t wait until a few days before the event.
Common injuries are heel pain, shin pain, fore foot pain. All of these can be addressed if you see a podiatrist early. If you sustain an injury during training, vary your training e.g. pace, ride a bike, change the terrain you’re walking on.
Blisters are the number one reason people withdraw from the trail when taking part in Oxfam Trailwalker.
If you feel a blister, address it early. You can use engo patches/Compeed patch and K tape. You want to have smooth taping. It’s very important that you refrain from using patches to prevent blisters, and only use when you get a blister or when you can feel a blister starting to form.
Prevention is better than cure and we want as many of you to cross the finish line as possible, so our advice is to take care of your feet For more information, visit www.blisterprevention.com.au