Confronting the Hazards of Summer Walking: Are You Protected? by Dr. Nirenberg (also posted on the AVA website, Blogs menu tab, Walking Blog link) Summer is the time for exploring new places, finding new trails and taking your walking program to new heights. Most walkers wait for the summertime all year, as you can gather your whole family for an adventure and have the weather cooperate, too. Is there anything better than watching the sunset after a glorious walk through a national park? The feeling is difficult to top, yet there are plenty of hazards walkers face in the summertime. An uptick in cases of Lyme disease across the country should certainly concern Volksmarchers and walkers of any less traveled path. Here are some of the biggest summer walking hazards, and what you can do to avoid them. Rashes. Exposure to high temperatures are enough to cause a rash to break out on your skin. Avoid prolonged stretches of walking without a place to take cover. If there isn’t much shade in sight, maybe it isn’t the best day to walk through a canyon or other open space. Heat irritations – and the rashes you can get from poison ivy or poison sumac – can shut down a walking routine for days and will put a damper on your summer fun. Foot blisters. Walkers grapple with blisters all year long. Whether it’s a new pair of shoes or the elevation of a trail you’ve never crossed, sometimes you can’t prepare to head off foot blisters. However, one often-overlooked solution will help a great deal: Stay hydrated. Adequate hydration will slow the progress of blisters, and allow you to avoid some of these irritations entirely. Sunburn and fatigue. It won’t take a scientific study to remind people of the sun’s power, yet many walkers ignore the risks of prolonged exposure to the sun. Apply sunscreen at least 20 minutes before heading out into the blazing sun, and continue to reapply sunblock regularly as you sweat and face the pounding sun throughout the day. Sunburns don’t just look bad; they also make your body uncomfortable and can limit your walking program in the subsequent days. Insect bites. While there is a lot of luck involved with what bug bites you get (and when), there are ways to cut down on your chances an insect will catch you at a vulnerable moment. Wear clothes that cover your arms and legs, and bring a hat when you are going into very lush landscapes. That’s where deer ticks reside, and the uptick in cases of Lyme disease tells us they’re finding more human targets. If you see a circular rash surrounding a bite, see your doctor immediately. Dehydration. Walkers battle dehydration every day, whether during a weekend AVA event or during the course of a routine stroll. If you feel your mouth drying near the start of a walk, it’s already too late. Drink extra water and sport drinks 2-3 hours before going on a walk, so you can keep pace for your body during exercise. Exercising while dehydrated can cause a feeling of weakness and force you to stop mid-walk. That would be a real spoiler during a walking vacation. Summertime is certainly the time to see new sights, challenge yourself and reach new heights in a walking program. If you address the hazards of hot-weather exercise, you’ll be able to make memories that have only positive associations. Walk on! Michael Nirenberg DPM is a walking teacher and publisher of Flowalking, a blog for amblers of all stripes. When not practicing as a podiatrist in Indiana, Dr. Mike can be found walking the trails with family and friends. Photo Credits: Sunshine Walks by flickr/photos/leighblackall/ ; Path by flickr/photos/cupcakes2000/
Posted on: Mon, 15 Jul 2013 20:28:41 +0000
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