There is no argument that the very best exercise there is
for you is the exercise that you will do. If you are an avid
walker who has never developed a passion for other sports,
chances are you will balk at the thought of making a big
change. On the other hand, anyone who shoveled show here in
the Pacific Northwest last month can attest to the fact that
it was doggoned hard work, even for the most fit among us. I
am freqeuently asked if it is possible to train for a
marathon walk if one has a chonic condition like, arthritis
or fibromyalgia. What can a walk enthusiast do when
afflicted by a bunion that doesn't require surgery but is
still painful at times? Or, what about other training
regimens like, playing soccer or dragonboating "just because
I love it"?
For those of you of the "biomechanically perfect" ilk put
the idea of Companion Training on a back burner and dabble
with additional activities now and again to see if you can't
find things that you enjoy in addition to walking. For those
of you with joint injuries or minor conditions such as,
arthritis, the time is now!
Walking Motion
The walking motion is very demanding on the tiny
bones of the foot Unlike running where we are airborne for a
portion of each step, in walking, one foot is in contact
with the earth at all times. With each stride, we impact
with the heel of the forward leg. In mid-stride, our entire
body weight is balanced on one leg as the other leg passes
through. In this mid-phase, the 26 bones of that foot and
their associated ligaments "give" a little so that they can
receive the weight without fracturing. The final phase of
the step requires significant flexing at the forefoot as we
push off to propel ourselves forward.
Companion
Training
For walkers with such injuries as bunions (a
malformation of the bones of the big toe joint), or minor
arthritis, the repetitive weight bearing and flexion through
the foot can be painful. In the extreme, this may demand
foregoing walking in favor of other activities. But, for
others, walking can remain enjoyable by introducing what I
call "Companion Training" on some days or our weekly
schedule.
Companion training for walkers with such conditions
encompasses activities that promote cardiovascular fitness
while allowing the sore point maximum rest, namely, an
aerobic activity that demands significantly less foot
motion. Swimming, bicycling and indoor gym equipment like,
elliptical trainers are three great choices.
Swimming
Swimming is terrific as it allow the body to be
buoyed by the water while using the large muscles of the
body for motion. There are a wide range of options to choose
from including, water aerobic classes (available at most
community centers and gyms with a pool), lap swims and
chest-deep water walking, as well as, water polo for those
who enjoy team sports.
Consider adding a few laps of backstroke. I find this
enormously helpful as a walker. In walking, activity is
biased towards the muscles of the lower body with little
upper body effort. Also, for most daily activities, we work
in front of ourselves--computer work, driving, doing
yardwork. As a result, the anterior muscles of the body are
relatively tight while the posterior muscles are relatively
tight. The backstroke works to counter this by opening up
the shoulder girdle while strengthening the upper back.
Bicycling
Bicycling, too, offers a more forgiving motion for
the bones of the foot. Look for "walker unfriendly", stiff
soled bicycling shoes. These will allow a firm platform for
the push motion on the pedal so that your legs are doing
their work with each stroke but your foot does not flex. Be
careful not to use your bicycling shoes for walking, as
stiff shoes will cause foot injuries. If you have a back
problem, you might want to try a recumbent bicycle. Some
folks love them.
If you enjoy social activities, check to see if there is a
bicycle club in your area that sponsors rides.
Indoor Exercise
Equipment
For dyed in the wool Northwesterners, it seems a
sacrilege to suggest indoor exercise, but this may be a gift
if you are hurting. Most gyms have a row of elliptical
trainers. The footbed of these machines is flat and stiff.
Motion is produced by effort of the large muscles of the
lower body and the arms. You'll get a good, foot joint
sparing workout.
If you are an at-home exerciser, there are many models of
elliptical trainers on the market. As with all equipment,
check consumer reports on these and, most importantly, try
it before you buy it!
