Keep spring in your step
March 18th, 2010 12:01 pmThe getting-warmer weather path of spring prompts many of us to consider outdoor workouts once again.
One of my least-favorite exercise spots is on the indoor treadmill, which I’m positive I’ve written about before. But, there’s a need to keep up five-day-a-week workouts, especially for us in the 50+ age group.
Here’s a couple of suggestions from a sports medicine expert, Dr. Mark Klion at Mt. Sinai Medical Center in New York City, that I received via e-mail:
1. Warm up. Try to warm up 10-15 minutes before exercise. Ideas: Write the alphabet with your foot and ankle. Stretch to warm up muscles. Muscles and tendons in the ankle and leg are more receptive to stretching after a warm-up.
2. Replace those worn-out shoes. You really do need to have fresh shoes that provide cushioned support. I mostly walk for exercise, and buy a good pair of shoes at the start of each new year. Hint: Write the date you bought the shoes on them. Replace the shoes every 300-600 miles, the doctor suggests.
3. Choose the right socks. Synthetic and wool blend socks are preferred over cotton, the doctor said, but I would contend that cotton is perfectly acceptable for we walkers of the world. The other, more expensive types, will do better to keep your feet dry by wicking away moisture and helping to avoid blisters. Runners could also use a synthetic lubricant on the feet.
4. Watch your path. Stay on well-lit, paved and smooth running surfaces. For uneven surfaces, you might want to wear special trail shoes. They don’t have as much cushion, but the strong soles provide stability.
5. Consider a brace. Ankle braces can provide extra stability and confidence when running or doing other types of activity.
6. Stay well. Swelling around the ankle — caused by age-related issues like varicose veins — can be controlled with compression socks or stockings.
Healthbeat by Deirdre Cox Baker