As the sweltering heat fades and sunsets come earlier, we still want to be outdoors and active. The change in seasons is beautiful, but there are some important considerations for staying injury-free during outdoor activities.
Seasons have their hallmarks – winter has snow, summer has heat, spring has flowers and fall, well, fall has rain and leaves and cooler weather. All these factors need to be considered when engaging in outdoor activity in the fall.
Factors to consider:
Rain – with rain comes wet pavement, puddles galore, slick grass and more mud than is desirable. Although puddles and mud may be fun to jump in, when you’re trying to stay active, they can be massive barriers to getting in those fall hikes. The wetter the terrain, the more slick and treacherous it becomes, which may increase slips and falls.
Leaves – as with rain, the leaves that fall and coat the ground and cause the rakes to come out of the sheds are slippery when wet and even when dry, pose an increased risk to those active fall adventurers. Whether on the forest floor or your sidewalk or lawn, leaves can hide rocks, holes, roots, and other obstacles. This can cause injury when playing in the yard or taking a brisk walk. These ankle busters and toe catchers have a way of sneaking up on us while we admire the beauty of the changing colours.
Cooler weather – Perhaps the biggest harbinger of fall is the cool nip in the air. It’s fall and the morning mist settles on windshields and landscapes. Changes in temperature can cause the wetness of the ground to half freeze. As the season moves on, the half freeze gets deeper, resulting in an icy glaze on the ground and under the leaves.
Twisted ankles, strained knees and bruised bottoms can all result from keeping active in the changing weather conditions of fall. However, the answer is not to stop being active outdoors, but rather to better arm ourselves for the coming challenges of a changing season.
Practical considerations:
To combat the pitfalls of the rain, the leaves and the temperature drops, we need to consider what we can control to keep ourselves active in this beautiful season of the in-between.
Footwear – Proper footwear is essential for fall walking. Ensure the treads on your shoes are not worn down as this decreases traction and increases the likelihood of slipping and falling on wet, slippery and uneven surfaces. The tread of the shoes bites into the ground to stabilize us as we take a step – in a season already peppered with leaves and mud, trail treads are ideal. Footwear today is constructed with less rubber and more EVA. EVA wears down against pavement more quickly and also becomes more slippery than rubber even when rubber starts to wear. Consider swinging by a BioPed and picking out a new trail shoe to keep you safe on those trails this fall.
Footwear can also be selected to have a wider base of support. While typical running shoes have a narrower arch through the middle of the shoe for running performance, walking shoes and hiking boots have wider soles to maintain more contact with the ground over a larger area. This can help with balance, traction and stabilization.
Another feature of footwear is the upper material. We all know rubber boots keep the rain and mud off our feet, and no one likes getting their feet wet, unless of course, we’re at the beach, but rubber boots are not practical for walking and hiking as their fit is larger and often not comfortable on the ankle during longer excursions.
Although most shoes are made with a mesh upper, there is a water resistant material that is used in some shoes we stock at BioPed called Gortex. This material has limited stretch, but can keep the water out if you happen to be caught in a fall rain or slosh through a puddle.
Orthotics – If you already have foot pain, ankle instability or knee pain you may be wearing or need custom made or over the counter orthotics to help cushion, control and stabilize the foot to decrease pain and increase comfort. These insoles are built for and around your foot and its needs. Our BioPed clinicians are able to assess the feet and legs, build the orthotic and provide ongoing care for the orthotic throughout this and all seasons. Orthotics can help prevent pain, treat current foot issues and provide comfort and stability to keep you active in this season of difficult terrain.
Bracing – BioPed also offers a wide variety of bracing for the knees and ankles. If you have chronic joint pain and are worried about the terrain, or are dealing with an acute injury because of it, our clinicians are trained to assess, measure and fit over the counter and custom braces for the lower limb to keep you feeling stable and the joints safe during fall excursions, whether it be on the trails or around the block. Feeling safe and secure is half the battle, and our line of compression based braces for the ankle and knee can help you be more aware of the joints, keep swelling and pain down while walking and aid in recovery while keeping you active.
In short, fall can cause some treacherous terrain, but for those of us who want to get out and do more before the snows fall we want to feel secure and be safe while out walking in the changing weather. By taking care of our feet, ankles and knees we can prolong our walks and enjoy the season outdoors in the fresh air.
Our BioPed clinicians are happy to help you with all your fall walking needs. Give us a call or find us online to book a complimentary assessment – this includes assessing your current footwear and making recommendations to keep your feet and joints happy and healthy during this fall season. Keep your feet under you this season – leave the falling to the leaves.
