In the U.S., over 80 million people participate in exercise walking. It is no surprise that Americans have made exercise walking their top sport. But, many exercise walkers end up with injuries to their feet because they do not take the appropriate steps to prevent foot problems. Working into a walking program gradually, with the right pair of shoes, can make the difference between spending time enjoying the outdoors, or spending time on the couch nursing a sore foot. Exercise walkers should use the following tips to help prevent foot problems:

1. Buy a shoe made for walking. Make sure the shoe has enough stability and support. Grab the shoe at the toe and the heel. Try to twist the shoe by turning one hand clockwise and the other hand counter clockwise. Try to bend the shoe. If you can twist the shoe or fold the shoe in half, it is too flexible. Make sure the shoe has enough room at the toes and is fitted well at the heel.

2. Choose soft surfaces. Walking on a track or a trail will decrease the impact on your feet and legs. Cement can be a particularly hard surface for walking.

A new walking trend is to do laps in the local mall. Although this can be a safe and easy alternative to busy suburban streets, mall floor are usually made of linoleum overlying cement, which is a very unforgiving surface. If you are walking on this surface, make sure your shoes have enough shock absorption. Dont do too many laps too quickly. Work into this as you would any other routine and pay attention to injury.

3. Start on flat surfaces. Do not start a walking program walking on hills or stairs.

4. Start with a short distance. Although this may seem obvious, many individuals will jump right into longer distances they did when they were younger. They then become injured and cannot walk for weeks.

Stick with your initial distance for a week. If you are pain free and injury free, increase the distance the following week. Start with an easy pace. Increase your pace gradually.

5. Limit your time on the treadmill. Treadmills can contribute to the development of foot problems. Start with the treadmill flat and at a slow pace. Slowly increase your pace each week. Increase the incline after you have reached a comfortable pace.

6. Stop if you feel foot or ankle pain. Don't try to walk through the pain.

7. Examine your feet. Look for areas of rub or irritation the first few weeks of your walking program and then again after trying new shoes or socks. Moleskin can be placed on areas of irritation to help decrease friction. Do not use Band-Aids on these areas.

8. Consider wearing orthotics. Individuals with flat feet may need inserts for their shoes. When buying inserts, look for sport orthotics, as opposed to cushioned insoles. You will need to purchase these at your local sports store. A more rigid insert will offer more support. Custom orthotics can be made by a podiatrist, if necessary.

9. Avoid cotton socks. Synthetic socks decrease friction, prevent excess rubbing and don't absorb moisture. Your local running store or sports store should carry a variety of new high-tech socks for walking.

10. Consult your podiatrist if you start to develop pain when walking, or consider a visit before embarking on your new walking program.