Oxfam Recovery – Maddie McMahon, Torquay and Geelong Podiatrist, shares her advice post event.March 25, 2018
Did you walk 50km or 100km over the weekend? No doubt you are experiencing some stiff joints and achy muscles.
We see many walkers during and post event with sore feet, blisters and overload injuries. So we have put together a short guide to assist in your recovery and reward those feet!
- You won’t want to put your runners back on or any shoe for that matter after
walking for 20-30hrs.
- Wearing a pair of supportive thongs around the house will help offload the muscles, tendons and joints in your feet. We recommend Archies and Orthaheel thongs.
- Blisters can sometimes be the most painful part after repetitive walking. The most common areas are toes and heels.
- Soak the blisters in warm salty water, this assists with decreasing moisture in the area.
- If the blisters are filled with fluid, we recommend seeing a Podiatrist for treatment as there is risk of infection if you “pop” these incorrectly.
- If the blister is flat, dress with liquid betadine and a breathable dressing (eg. primapore).
3. Get in the water
- Within 24hrs get your feet and legs in ice cold water. The idea behind cold therapy is that it reduces the pain that occurs from the small tears in your muscle fibres that occurs after repetitive activity.
4. Active recovery
- The best way to beat DOMS (delayed onset muscle soreness) is to get walking again. Just a light walk or run the following day will increase blood flow to the muscles and stimulate the lymphatic system.
- Getting a massage through your lower limb will do wonders. Ideally wait 2-3 days after the walk as you will be very sensitive immediately after. This will reduce the restriction you may feel through your calves and soles of your feet.
- You can also use a tennis ball through the bottom of your feet as a self massage at home.
Congratulations on your massive achievement and if you have any pain that persists at the end of the week it may be more than just post event soreness and will benefit from being assessed by a professional.
If you have any specific questions please feel free to send us an email, we’d love to help!