OXFAM advice

The 2015 OXFAM Trailwalker is now only 6 weeks away and teams will be busy preparing for the event. The OXFAM Trailwalker is a 100km team-based challenge that helps to raise funds for various OXFAM humanitarian projects around the world. Teams of 4 raise at least $1400 to enter the event held over 2 days through the Dandenong Ranges and along the Warburton Trail, aided by their Support Crew.

The Podiatrists at Eastern Foot Care Ringwood and Eastern Foot Care Knox are used to seeing patients come in both before and after the event, and all have a good understanding of the complexities of the event. Many entrants fail to complete the event due to injury or blisters, and in many cases this is related to inappropriate preparation.

Some tips can help limit the risk of breakdown during the event:

• PREPARE. Adequate preparation is essential. Participants should be well into a dedicated training program incorporating walking through different stages of the trail across different distances. Program advice is available on the OXFAM Trailwalker website, or you can speak to one of our Sports Podiatrists for further education in this area.

• FOOTWEAR. Selecting the right shoes is essential. Consideration should be given to fit, support, grip and waterproofing. It is advisable to have a backup pair on hand, and both shoes should be utilised in training extensively to ensure they are adequately worn in. DO NOT ATTEMPT THE EVENT IN BRAND NEW SHOES!

• SOCKS. Choosing a more technical moisture-wicking sock is preferable to a straight cotton sock. The Sports Podiatrists at Eastern Foot Care Knox and Eastern Foot Care Ringwood also suggest changing socks every 15-20km during the event to avoid maceration of the skin.

• BLISTER PREVENTION. The number one reason for non-completion of the event is blister development. If you are susceptible to ‘hot spots’ or blisters a number of strategies exist to limit skin damage. Sock selection, appropriate footwear, anti-friction emollients and regular inspection of feet are among the strategies that can help. The Sports Podiatrists at Eastern Foot Care are well-versed on how to reduce the likelihood of blisters.

• CALLOUS’ and CORNS. We strongly recommend having any pressure areas attended to prior to the event. Callous can cause significant blistering issues.

• NUTRITION. Maintaining adequate nutrition, electrolyte balance and hydration is extremely important during the event. It is important to experiment during training to see what food works best for you. The Sports Podiatrists are also well-versed on this also and can advise you on different options.

We advise OXFAM participants to consult with a Sports Podiatrist PRIOR to the event, with consideration of seeing the Podiatrist after depending on how the event pans out. We also strongly recommend regular inspection of feet during the event and to make use of the podiatry staff at various checkpoints as necessary.