• Lachlan Cogan

Do the Oxfam 100km walk with less pain.

Updated: Feb 10



When participating in endurance events, like the Oxfam 100km walk later this month, you put a lot of stress and strain on various parts of the body. This stress and strain can lead to pain and symptoms when applied for a long time. Therefore it’s best to try to reduce stress and strain on the body when in an endurance event so you don’t end up in pain after the event.

Here are three great tips for anyone participating in the Oxfam 100km walk:

Massage ball for your feet. Walking for 100km is going to cause the muscles and fascia in your feet to tighten up. This can lead to various pains and symptoms in the feet. One very common problem that people suffer from after endurance events is plantar fasciitis. To reduce the amount the muscles and fascia in your feet tighten up, simply roll your foot on a massage ball. Start doing this leading up to the event to loosen off the muscles so you start with them loose rather than starting with them tight. Do this exercise during the event if you stop and change your shoes, and definitely do this for at least a few days after the event.


Core exercise - plank Having strong core muscles will help you to continue walking for longer. Research has shown that strong core muscles help to decrease lower limb problems. With such a long walk, weak core muscles can lead to your gait changing which can cause stress and strain on the lower limb and that can cause pain. Also having strong core muscles will help to keep you upright while walking by giving you a strong base of support. This will help when you’re carrying a backpack for long periods of time.


Backpack Most participants of the Oxfam 100km walk will carry at least a small backpack, some of you may carry a large backpack. No matter how big or small your backpack is, it’s going to become a nuisance and potentially lead to upper back or shoulder pain if you don’t wear it properly. You should always have a bag with straps for both shoulders. Your backpack should ride high on your back, with the shoulder straps tight enough to hold it tight to your back. Obviously, you don’t want the straps so tight that they restrict blood flow or movement, but if the straps are to loose the bag will hang down towards your lower back. This can lead to pain in the lower back and shoulders. If your backpack comes with a waist strap it is good to do this up as well as it will help to distribute the weight of the backpack better. Try to take as little as possible to reduce the weight you have to carry. Only carry what will fit in the bag, don’t have items hanging off the bag as they can change your centre of gravity as you walk.


Foot Solutions are Sydney podiatrists, providing treatment for bunions, heel pain & plantar fasciitis and other foot related conditions from their 2 clinics in Sydney CBD and Manly Vale. AFS provide freedom from foot pain without the need for surgery, drugs or orthotics through gentle hands on manipulation that addresses the underlying cause of your condition.

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