The Benefits Of Walking: Nine Reasons To Pound The Pavement

The Benefits Of Walking: Nine Reasons To Pound The Pavement

Fitness, Health, Workouts

Walk it off – the weight, that is…

A recent survey found that one in five adults in the UK hadn’t walked continuously for more than 20 minutes in the past year. Pretty shocking when you consider walking is not only one of the easiest ways to get active, it’s by far the cheapest.

Forget pricy gym memberships and form-fitting Lycra – all you need are comfortable shoes. You don’t need to be scaling mountains or going on all-day hikes to see the benefits either.

If you need any more of an incentive to start walking more, sign up for Walk All Over Cancer this March. This fundraising event for Cancer Research UK asks people to commit to hitting an average of 10,000 steps a day for the whole month of March. The best way to do it is to hit the target each day, but don’t worry if you miss a day here and there – you can make it up with a long hike at the weekend.

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London School of Economics found those who walked briskly for more than 30 minutes five days a week had smaller waists and a lower BMI than those doing other activities.

Taking part in Walk All Over Cancer is a great way to raise money for a worthy cause, but it’s not an entirely selfless act – by walking regularly you’ll benefit in at least the following nine ways.

1.

Walking can help you maintain a healthy weight.

In fact, it might be better than the gym. Research from the London School of Economics found those who walked briskly for more than 30 minutes five days a week had smaller waists and a lower BMI than those doing other activities.

2.

It can have benefits for your wallet.

Leaving the car at home or bypassing the bus and walking to work instead saves cash. And you’ll probably arrive in a much better mood than you would after your usual commute too.

3.

Walking is a cardiovascular exercise…

…which can reduce the risk of chronic illnesses such as heart disease, cancer and type 2 diabetes.

4.

Walking can improve your posture.

“Posture is a really big issue – everybody tends to have their shoulders hunched forward and their head drooping,” says Joanna Hall, founder of WalkActive. “If you do that your back becomes very stiff. When you walk properly, with good posture, you’re able to have a much more open line across your chest, which is better for your breathing and your back.”

5.

You’ll live longer.

Research from the European Society of Cardiology found that the heart-boosting benefits of daily brisk walks can add up to seven years to your life.

6.

It’s a social activity.

“Walking provides a great chance to catch up and talk to somebody,” says Hall. “It’s easier to have really meaningful conversations when you’re in nature, rather than in an urban area.”

7.

It helps build muscle strength.

Walking uses more than 200 muscles and is particularly good for strengthening your thighs, calves and glutes. Plus, it’s low-impact so it’s good if you have any niggles or problems with your joints.

8.

It boosts your mood…

…especially if you walk somewhere green. A report from mental health charity Mind found that walking in parks or the countryside reduced feelings of depression in 71% of participants and boosted self-esteem in 90% of them.

9.

It’s a great way of getting to know your local area…

…and discovering shops, green spaces and hidden streets you may not even have known were there. Maybe the odd pub, too. “You’ve got all the National Trust and English Heritage [also Historic Scotland and Cadw in Wales] sites,” says Hall, “but there’s also the Thames Pathway, the coastal paths… and there are a lot of urban areas now where the cities are focusing on improving the quality of the walking areas.”

How To Walk Faster

An old saw says get off public transport a stop or so before your destination then walk the rest. All well and good, unless it takes you ages and makes you late. But there’s a technique that can help so you can hold your head high – literally – as you speed past gridlocked traffic. “Often when people increase their speed it becomes a powerwalk, which has a lot of tension in it,” says Hall. “This can create back pain and stiffness around the shoulders. Walking should look effortless and really smooth, but internally it should feel like you’re working quite hard.” Hall has three tips to sharpen up your walking technique. “We call these your accelerators. One is to push more through your toes. The second is to lift your head, which means that your stride length will increases because you have greater hip extension. “The third thing is to have greater back arm swing. The more your arm goes back, the more your body will be propelled forward. These three accelerators will help you increase your walking speed without it looking stiff.”

How To Walk More

Once you’ve nailed your walking technique, it’s time to put your skills into practice by doing more walking. Hall suggest getting a fitness tracker to help motivate you and also adding walking to your most common activities. “I encourage people to find something they do every day and give themselves a target to walk for ten minutes before they do that task. Whether that’s getting a coffee, or reading emails, or speaking to a friend or family member. Find yourself a task you do every day and piggyback ten minutes of walking onto it. If you do that with three tasks every day it’s a really good way to get walking into your day.”

Written by Charlotte Thomas for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.

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The ABC’s of getting a great bootfit for improved comfort and performance

The ABC’s of getting a great bootfit for improved comfort and performance

America's Best Bootfitters, Instaprint, Masterfit Products, Zapz

Visiting with a Masterfit University-trained bootfitter isn’t just about sorting out boot pain and discomfort issues—it’s a chance to completely reboot and elevate your entire skiing experience. A session with a boot tech starts with a quick but thorough biomechanical assessment that will uncover clues about how your foot and ankle function and unveil the root causes of common skiing balance and control problems. The essential information the boot tech discovers about you sets the stage for changes to be made to your boots for comfort, stance and performance.

Finding the right type of boot in the right size, shape and stiffness is a good place to start and your bootfitter may discover that your current boots already fit the bill.  If not, now is the time to find that ideal match while a variety of models and sizes are still available in most shops. Don’t wait for late season sales to try and save a few dollars.  By then, availability is often limited. Remember, a boot fit for your foot and ski style will last you many years.

An upgraded footbed, either a cut-to-fit model or a custom molded one, will enhance your balance and performance and set a needed foundation underfoot to unlock the potential for a successful fit elsewhere in the boot.

A custom model will provide the most precise fit and is better suited to address personal balance issues. But if you don’t ski frequently or price is a barrier, a cut-to-fit model is a suitable alternative and a big improvement over what comes stock in any ski boot.

Often, a pre-existing custom insole can be rebuilt or tweaked for better function, but be prepared to invest in having a newer, better footbed built and personalized for you that will last the lifetime of the boot and can often move on to other pairs down the road.

Once the footbeds are in place to support the feet in a comfortable, neutral fashion, your fitter will make modifications to the liner and shell as needed for additional, targeted space or for specific tightening where appropriate.  The list of possible shape adaptations is vast, and virtually any foot and leg shape can be accommodated.

A balanced stance begins inside the boot with the footbed in place but a Masterfit trained boot tech will also assess your ankle joint flexibility and modify the boots’ angles to ensure proper fore-aft balance underfoot. Master bootfitters will also look at a boot cuff’s adjustment options as well as consider boot sole canting to put you in a neutral “homebase” position for powerful, accurate skiing movements made with maximum efficiency.

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TREAT YOUR FEET

8 Common Pains Insoles Help Relieve

8 Common Pains Insoles Help Relieve

Articles, Foot Pain

8 Common Pains Insoles Help Relieve

Just like the foundation of a house, your feet are the foundation of your body and work in concert with bones, muscles and tendons to support your skeletal frame. When your feet are out of whack, it not only affects the alignment of your spine, it can cause a myriad of pains and injuries from plantar fasciitis and shin splints to overpronation and knee and ankle strain. Many people overlook the importance of foot care and suffer from chronic foot pain and other conditions. In fact, 75% of Americans will experience foot problems at one time or another in their lives. Furthermore, about 6% of U.S. population (19,860,259 million people) has foot injuries, bunions, flat feet or fallen arches each year (Foot Facts).

Insoles are one of the most popular, easiest and cost-effective remedies to foot pain. Insoles have proven over the years to ease many foot problems and to be a benefit to your overall foot health. Insoles can also improve the comfort of your everyday shoes, reduce the likelihood of suffering injuries while playing sports, and prevent the agonizing pain in the ball of your foot when wearing high heels. So, if you’re not wearing some kind of insole, custom or drop-in, you’re not reaping the benefits they provide. While insoles relieve many ailments, here are eight common pains they help alleviate.

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1. Plantar Fasciitis

Plantar fasciitis is a common condition characterized by inflammation of the plantar fascia, the band of tissue that runs along the bottom of the foot and it affects about 10% of the U.S. population. (National Library of Medicine) This condition often causes heel pain, especially in the morning or after long periods of standing or walking. Planter fasciitis affects people with flat feet, high arches or those whose feet are mis-aligned. It’s most common for runners and people who are overweight and do not have the proper foot support.

Insoles can help relieve plantar fasciitis by providing arch support and cushioning to reduce strain on the plantar fascia. By distributing pressure more evenly across the foot, insoles can help alleviate pain and improve comfort for individuals suffering from plantar fasciitis.

2. Heel Pain

Heel pain can result from various conditions such as plantar fasciitis, heel spurs, or overpronation. Insoles can help relieve heel pain by providing additional cushioning and support to the heel area. Insoles with heel cups or padding can help absorb shock and reduce pressure on the heel, thereby alleviating pain and discomfort. Additionally, insoles that provide arch support can help correct alignment issues that may contribute to heel pain, promoting better foot mechanics and reducing strain on the heel.

3. Metatarsalgia

Metatarsalgia (met-uh-tahr-SAL-juh) is a condition that causes pain and inflammation in the ball of the foot, particularly under the metatarsal heads. This condition can be exacerbated by high-impact activities or wearing improper footwear. Insoles can help relieve metatarsalgia by providing cushioning and support to the forefoot area. Insoles with metatarsal pads or cushioning under the ball of the foot can help redistribute pressure and reduce strain on the metatarsal heads, thereby alleviating pain and discomfort in the ball of the foot.

4. Arch Pain

Arch pain, also known as arch strain or plantar fascia strain, is a common complaint that can result from various factors such as overuse, flat feet, or high arches. Insoles can help relieve arch pain by providing support and alignment to the arch of the foot. Insoles with arch support can help reduce strain on the plantar fascia and improve foot mechanics, thereby alleviating pain and promoting proper alignment of the foot. By providing additional cushioning and support to the arch area, insoles can help reduce discomfort and improve overall foot function.

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5. Knee Pain

Knee pain is a common issue that can be caused by poor foot mechanics, overpronation, or misalignment of the lower body. Insoles can help relieve knee pain by correcting alignment issues and providing support to the feet and lower body. Insoles with features such as arch support, heel cups, and shock-absorbing materials can help improve foot mechanics, reduce strain on the knees, and alleviate pain and discomfort. By promoting proper alignment and reducing excessive pronation, insoles can help prevent knee pain and improve overall lower body function.

6. Ankle Pain: Reducing Overload on the Ankle Joint

Insoles can help redistribute pressure and reduce the overload on the ankle joint. By providing cushioning and support to the entire foot, insoles can help minimize the impact on the ankles, especially during activities that involve standing, walking, or running. This reduction in pressure can help alleviate ankle pain and discomfort, allowing for improved mobility and reduced strain on the affected joints.

7. Shin Splints

Shin splints, a common ailment among athletes and runners, result from overuse or improper biomechanics, causing intense pain along the shinbone. Insoles play a crucial role in alleviating shin splint discomfort by providing shock absorption, distributing pressure evenly, and supporting proper foot alignment. They cushion the impact of each stride, reducing strain on the shins and muscles. Additionally, insoles with arch support can correct overpronation or supination, addressing underlying issues contributing to shin splints. By enhancing foot stability and reducing excessive stress on the lower leg, insoles effectively mitigate shin splint pain, enabling individuals to pursue their activities with greater comfort and confidence.

8. Overpronation

Insoles are essential for addressing overpronation, a common biomechanical issue where the foot rolls excessively inward during movement. Specifically designed insoles provide crucial support by stabilizing the arch and correcting foot alignment. By offering firm support to the arch, insoles prevent the foot from collapsing excessively inward, thereby reducing strain on ligaments and muscles. Additionally, some insoles feature medial arch support and a reinforced heel cup to promote proper foot positioning. This correction of alignment not only mitigates overpronation but also enhances overall foot stability and reduces the risk of associated injuries, enabling individuals to move with greater comfort and efficiency.

Conclusion

Insoles are a valuable tool for relieving common foot and lower body pains by providing support, cushioning, and alignment to improve foot mechanics and reduce strain on the feet and lower body. By addressing issues such as plantar fasciitis, heel pain, metatarsalgia, arch pain, knee and ankle pain, and shin splints, insoles can help alleviate discomfort and improve overall foot health.

While insoles don’t cure common foot problems and other injuries, they do help relieve some of the excruciating pain and distress associated with them. Insoles have a variety of uses for an array of problems, so whether you spend $300 – $400 for custom orthotics, or $50 – $150 on moldable do-it-yourself insoles, evidence proves that a small investment in insoles can provide comfort and support and pay off in the long run.

Consulting with a healthcare professional or pedorthist to determine the best type of insole for your specific needs will help you ensure you get the proper fit and function. With the right insoles, you can experience relief from common foot pains and improve your overall comfort and mobility and continue your active lifestyle.

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Cool Gear Every Skier or Snowboarder Needs

Cool Gear Every Skier or Snowboarder Needs

by | Nov 7, 2023 |

Gear up for an epic winter full of snow and adventure. From boot warmers to a ski rack that sticks to your vehicle, our list of must-have accessories covers everything you need to make this year great. Stay warm and safe with the latest in winter sports gadgets and tech, ensuring your season on the slopes is nothing short of spectacular. 

Common Medical Conditions Insoles Help Relieve

Common Medical Conditions Insoles Help Relieve

Articles, Foot Pain

Americans have achy feet. In fact, 77% of Americans suffer from some type of foot pain and of those people suffering, 1 in 2 say that their physical activity is limited by the pain (National Digest). A survey by the American Podiatric Medical Association found that more than half of Americans have reportedly missed work because of severe foot pain. This article examines some of the commom medical conditions insoles help relieve.

There are many factors that cause foot pain including working long days on your feet, suffering an injury or wearing high heels. However, there are more serious conditions that lead to foot pain including rheumatoid arthritis and diabetes. While at first glance it doesn’t seem like these conditions would lead to foot pain, the truth of the matter is, they do, and it affects millions of Americans each day. Thankfully there’s an easy solution called insoles or custom orthotics that can relieve the pain caused by these ailments.

Rheumatoid arthritis (RA) is an autoimmune disease that attacks the tissues near the joints and other parts of the body. RA is a systemic disease that can affect the whole body including organs such as the heart and lungs or tissues like muscles, cartilage and ligaments. Inflammation related to RA can cause structural problems in the feet such as hammertoes and bunions. This foot pain can spread beyond the feet and lead to shin pain, knee pain and lower back pain.

About 1.3 million Americans suffer from RA (Healthline). Women are two to three times more likely to suffer from RA than men. RA usually starts between the ages of 30 and 60 for women and slightly later in life for men. About 40% of the people who have rheumatoid arthritis also experience signs and symptoms that don’t involve the joints (Mayo Clinic).

Research has found that people who wear insoles have less foot pain related to RA and need fewer pain-relieving medications than those who don’t wear insoles. Some studies suggest “custom-made orthotics can lead to long-term changes in biomechanics that may slow or prevent the progression of arthritis,” says Marian Hannan, associate professor of medicine at Harvard Medical School and co-director of Musculoskeletal Research at the Harvard-affiliated Institute for Aging in Boston (Arthritis.org).

Hannan notes, anecdotally, “We can tell by the prevalence of people who continue to wear orthotics months and years after filling their prescription that they feel that the inserts are helping” (Arthritis.org).

RA can be a cause of hammer toes and insoles can provide the support the feet need to reduce the likelihood it will worsen. Bunions are another condition insoles help by expanding a shoe’s toe box and reducing the pressure on the big toe.

Diabetes is another condition that can lead to foot pain. People who suffer from diabetes can lose sensation in their feet, which is a condition known as diabetic neuropathy. When this occurs, orthotics can help to reduce excess stress and pressure that can lead to foot ulcers. In 2020, over 1 in 10 people, or 34.2 million Americans, suffer from diabetes and another 88 million American have prediabetes (National Diabetes Report).

In recent years, studies have found that insoles and custom orthotics can help with diabetic neuropathy in many ways. First, insoles can cushion the soles of the feet and provide support to relieve the friction and pinching that cause blisters and sores that can lead to infection. Second, insoles can provide foot support that strengthens small muscles in the foot that lead to over pronation. Insoles can also provide support that can help prevent conditions like hammertoes, claw toes and other foot joint deformities. Finally, insoles with a supportive cupped heel provides stability and supports the foot’s arch while dispersing the pressures normally put on the forefoot and heel. This helps relieve stress on the foot and can improve posture and reduce the risk of falls.

Insoles and custom orthotics can help relieve many stresses that cause pain in the feet that leads to additional pain in the toes, back, hips and spine. While insoles can’t cure these conditions, they can certainly relieve a lot of the pain associated with them. Insoles provide stability and support of the heel, arch and forefoot and can help redistribute the pressure of standing, while helping to correct over pronation. There’s plenty of evidence that insoles and custom orthotics help both rheumatoid arthritis and painful conditions caused by diabetes, offering an affordable alternative and supplemental solution to medical care. As Dr. Reed Ferber, Ph.D., and director of the University of Calgary’s Running Injury Clinic states, “a $50 pair of orthotics can potentially be as effective as a $400 to $500 custom pair.”

Masterfit Pivots to Personal Protection Equipment

Masterfit Pivots to Personal Protection Equipment

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Briarcliff Manor, NY—Masterfit Enterprises has added protective face masks, face shields and surface disinfectant to its catalog of products during the COVID-19 pandemic, as well as continuing to operate its core footwear insole and fit aid manufacturing, boot fit training, and publishing businesses.

“We were already familiar with the PPE (personal protective equipment) category as consumers since our core customers, bootfitters and ski techs, use it in back shop operations,” said Masterfit CEO Steve Cohen. “We saw a growing nationwide need for PPE within the snowsports and outdoor businesses we usually serve, as well as beyond. And we had the organizational skills and supply chain connections to take on the distribution of these suddenly vital products.”

Masterfit is carrying both Type II surgical style and KN95 respirator masks as well as reusable plastic face shields and hospital-grade disinfectant Vital Oxide.

Businesses that are planning to resume operations can purchase products by clicking the button below.

Masterfit is offering a 10% discount with the coupon code FOMCOVID1910 to all industry members, companies and consumers on the purchase of their first 100 surgical style masks. Businesses that are interested in applying for an account (which permits purchase by PO and extends 30-day dating terms with credit approval) can do so at

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What’s the difference between surgical masks and KN95 masks?

Masterfit Products

What’s the Difference Between Masks?

Wearing ANY mask reduces major entry points for airborne illnesses through the nose or mouth. There are different kinds of face masks designed for different tasks. but wearing any mask reduces hand contact with the nose or mouth, the major entry points for the virus into the body.

Our N95-type mask is the European CE-certified KN95. This mask style, when properly worn and sealed around the face, provides maximum filtration and protects the wearer from breathing in aerosolized COVID-19 virus droplets. It is about 3x as expensive as a Type II surgical mask. Many people find N95-type masks uncomfortable when worn for long periods of time as they trap heat, and impede breathing since the air is completely filtered through though its thick membrane.

Our FDA Certified Type II mask is what many surgeons wear. It is lightweight and provides excellent protection through its triple filtration face barrier. It comfortably wraps around the nose, mouth and under the chin. Unlike a close-fitted KN95 mask, it is not designed to provide an air-tight seal. A Type II mask provides significantly greater virus filtration protection than a simple dust or particle mask, as well as homemade masks. But aerosolized COVID-19 virus droplets can potentially travel unfiltered around the mask perimeter and into your bronchial system. It is more affordable than a KN95 and is more comfortable to wear for long periods of time.

Both masks protect wearers if they touch an infected surface and then touch their faces above the mask. Whichever style you decide is right for you, note that all masks are traditionally designed for one-time use. You may get several wearing out of a mask but it is recommended that the mask be discarded if you touch it after touching any surface you aren’t 100% sure has been disinfected, as well as when they get dirty.

10 Amazing (and Attainable) Thru-Hikes Across the Country

10 Amazing (and Attainable) Thru-Hikes Across the Country

Articles, Hiking

Weekend backpacking trips are one of the greatest gifts of the summer. You can get so much in just two to three days: a breathtaking vista, a serene mountain lake, a secluded old-growth forest. The only problem is that all too soon you’re back at the trailhead, preparing for the long drive home and wondering how you’ll get through five more days before your next big adventure.

Usually, this is when hikers start to google “Appalachian Trail Town Guide” or “PCT Gear Checklist,” but if you aren’t quite ready to quit your job and sell your house, there are other long trail options, ones that can be squeezed in alongside life’s many other responsibilities. And since these trails don’t get the same press as the jewels of the triple crown, the odds of getting a week of breathtaking vistas all to yourself are even better.

1. Benton-Mackaye Trail

The Appalachian Trail is widely considered one of the most social trails in America, and no wonder as thousands of hikers attempt a thru-hike every year. But if you’re looking to experience what the AT might have been like before its fame grew far and wide, look no further than the 300-mile Benton-Mackaye Trail. It shares its southern terminus (Springer Mountain) with the AT, but quickly veers to the west, deep into the Appalachian Mountains and away from the crowds. Here you’ll find the small wonders this corner of the world is known for: deep, lush forests, blooming wildflowers, and cool, bubbling creeks. While this trail is well-maintained by a devoted group of volunteers, amenities are kept at a minimum compared to other trails in the region. The good news is that a lack of established shelters and infrequent signage mean that you’re even more likely to have this trail all to yourself. (If you only have time for a section hike, be sure to check out the best Benton Mackaye day hikes in Georgia and in Tennessee/North Carolina.)

2. John Muir Trail

The granddaddy of them all, the John Muir Trail offers a wholly unique adventure for intrepid backpackers: 211 miles of trail without a single road crossing. Starting at a mere 4,000 feet in Yosemite Valley, you’ll soon leave behind the crowds as you climb up above the treeline and into the high country where no fewer than eight mountain passes await you. Make no mistake about it, the remoteness (not to mention the difficulty) of this trail requires serious training and planning, so be prepared to cross snowfields, wade through swollen rivers, and safeguard your food from the area’s notorious bears. The majority of JMT hikers are headed southbound, but you’ll still see plenty of northbound hikers along the way, as the PCT shares 170 miles of trail through the High Sierras. The only real downside to this trail is its popularity as most reservations are snapped up months in advance of hiking season.

3. Lone Star Hiking Trail

Leave behind the noise and crowds of Houston and travel an hour north to find the solitude and quiet you’ve been craving on the Lone Star Hiking Trail. Tucked away in the Sam Houston National Forest, this 128-mile pine needle-cushioned footpath takes you deep into the backcountry along serene, bubbling creeks and over gentle slopes. As you hike, you’ll wind your way through dense stands of magnolia trees and miles and miles of hardwoods, home to woodpeckers and bald eagles alike. This is one of the few long distance trails that can be hiked year-round, and might even be best in winter, when the scorching temperatures of Texas are moderated. Another bonus: no permit is required to get started, and maps can be downloaded for free at the volunteer-maintained website.

4. The Long Trail

America’s obsession with thru-hiking may well have started with the Long Trail, the country’s oldest long-distance route, and the inspiration for the Appalachian Trail. Traveling the length of Vermont, the bulk of its 272 miles trace the ridges of the Green Mountains, traveling along remote streams and through alpine sedge, and climbing the state’s highest peaks: Camel’s Hump, Killington Peak, Mount Mansfield, and more. But this trail is known less for the views than as a rugged journey through a thick forest of hemlocks, eastern white pines, sugar maples, and balsam fir. Be aware that while this trail doesn’t reach the same elevations as its Western cousins, it offers significant terrain challenges for the novice and advanced hiker alike. Expect scrambling, slippery log crossings, and rough trails. Today, the LT shares 100 miles of trail with the AT, but while the latter stops midway through Maine, the LT takes you all the way to the Canadian border.

5. The Mid State Trail

If you’re looking for something a little longer, and little wilder, check out the 522-mile Mid State Trail running straight down the middle of Pennsylvania. Straddling the Appalachians and the Allegheny plateau, this path is unusually solitary and remote, even as it brings you within spitting distance of established communities (and one or two ghost towns). It accomplishes this by keeping hikers above the fray, traveling from the highest knob and steepest ridgelines, across densely forested highlands, and up and around rolling hills. Like many of the trails in this region, the route is scattered with boulders of varying shapes and sizes, making it difficult to cover ground quickly. But, unlike those other trails, the secret’s not out on this one yet, and it’s a toss-up which you’ll see more of as you hike: bears or backpackers.

6. Ozark Highlands Trail

If your ideal wilderness trek is one where you won’t encounter another hiker for days on end, the Ozark Highlands Trail should be near the top of your list. But even if you start out in search of the trail’s peaceful valleys and lonely vistas you’ll stay for its smaller wonders: delicate waterfalls, remnants of bygone pioneers, and impressive rock formations, like the Narrs: a narrow catwalk of stone snaking along the Buffalo River. While reasonably well-marked, this trail is more rustic than most, so be prepared for your feet to get wet (and stay wet) during its many stream crossings. Fortunately, there are a number of ancient structures scattered along the way where you can air out and dry off. Procrastinating thru-hikers may rejoice that this one doesn’t require a special permit to get started, but know that the remoteness of the terrain and the difficulty of resupply (there are only two POs and no grocery stores along the way) mean it requires just as much, if not more, planning.

7. River to River Trail

Even if you don’t have the time to hike the entire 6,800-mile American Discovery Trail, you can still tackle an important leg of it: the 160-mile River to River Trail travels across southern Illinois, from the Ohio River to the Mississippi. If you’ve never been to this part of the country, you’re in for a real treat. Towering slot canyons, sandstone sculpted bluffs, dense deciduous forests (hike this one in fall if you can), and, of course, sweeping views of two of the most iconic rivers of the Midwest are but a few of the treasures to be found along the way. While the forests surrounding this trail look untouched today, don’t be fooled, as you may be following an ancient wagon trail, long overgrown. A word of caution: since this trail is not maintained to the same standards that you’ll find in established wilderness areas, aspiring thru-hikers should come prepared with serious navigational skills.

8. Shore-to-Shore Trail

Begin your adventure by dipping a toe into Lake Huron at one of two starting points on the eastern half of the 220-mile Shore-to-Shore Trail. As you travel west, wander through warbler territory, join up for a section of the 4,600-mile North Country Trail, and then skirt the more popular tourist destinations as the trail winds across the rolling hills that characterize the middle of the state. End your trip with a plunge into Lake Michigan via the steep bluffs of Sleeping Bear Dunes National Lakeshore. While there are many upsides to choosing this thru-hike, one downside is that heavy equestrian use can make this trail more challenging for those traveling by foot. Expect longer distances between established campsites (20-25 miles), deep grooves along the path, and maps that are more focused on the needs of thru-riders than thru-hikers.

9. Tahoe Rim Trail

While Tahoe’s beaches are packed with tourists you’ll be high up on the ridgeline enjoying stunning vistas on this 165-mile loop around the lake’s perimeter. This one is anything but routine, traveling through densely wooded forests, up high mountain passes (there may be snow early in the season), and around the shores of shimmering lakes set against the moonscapes that are specific to this region. The TRT also shares a footpath with the Pacific Crest Trail for 50 miles through the Desolation Wilderness, offering ample opportunity to get some insider info before you plan next year’s big hike. Give yourself a minimum of a week to complete if you’re doing it all in one shot, or break it out into 14 separate day hikes and earn your Weekend Warrior stripes. Added bonus: since the TRT is a loop rather than an end-to-end thru-hike, transportation planning is a snap.

10. Wonderland Trail

Discover 93 miles of pure heaven circumventing Washington’s most iconic peak. Its jaw-dropping spectacles include fields ablaze with wildflowers of all colors, bridges hundreds of feet over raging rivers and waterfalls, and a new angle from which to see the mountain up close and personal every single day (at least as long as PNW’s infamous weather cooperates). While you’re not climbing Mt. Rainier (14,411 feet), expect significant elevation change (22,000 feet in all) as you climb up and over its many ridges. The Wonderland Trail’s reputation has grown in recent years from a local treasure to a national destination, but if you have a flexible schedule this might just be the perfect year to hike it. A glitch in the reservation system for 2016 means that all reservations are now first come first serve, making it easier than ever to secure a last-minute spot on a once-in-a-lifetime thru-hike.

Written by Laura Lancaster for RootsRated.

Featured image provided by John Strother

Tips for Hikers on Preventing and Treating Blisters

Tips for Hikers on Preventing and Treating Blisters

Foot Pain, Footwear, Hiking

What’s a hiker’s worst and most common enemy? Bears? Weather? No! It’s the common, but painful, blister.

Even a short day hike can seem like a death march when you have blisters, but there are ways to prevent this suffering, or at least reduce the pain. The key is to know potential pressure points where a blister can form, and to know how to recognize when one might be forming. Plus, you can take certain precautions before hitting the trail.

Now, that’s not to say that you can reliably prevent all blisters from forming. But, you can definitely minimize the risk, pain, and possible infection with just a little pre-hike prep.

What Causes a Blister?

First, we need to know what causes blisters in the first place. There are many things that can cause a flare-up, including sunburn, mosquito and bug bites, and allergies. But the most common cause is friction.

Friction can be produced in a number of ways. When your skin is wet or damp it becomes very soft, and even the normal rubbing of your socks against the skin damages cells to a greater or lesser degree. If you have a simple wrinkle in your sock or a tight spot in your boot that puts undue pressure on a single spot on your foot, that rubbing will cause a blister. And, even if you wear gloves to do trail work, a blister can form due to the friction between the gloves and your skin when you use maintenance tools.

While blisters are painful, keep in mind that it’s actually the body’s way of repairing the damage caused to your skin cells. When the skin becomes damaged, the liquid that is formed within the blister acts as a buffer to prevent further damage to the skin and also aids in healing.

An Ounce of Prevention

Luckily, there are some common sense preventive measures you can take to avoid a painful, hike-ending blister:

  • Make sure your boots fit properly. If possible, buy them from a store whose staff members can precisely measure and fit your foot. Also, top-notch footwear and outdoor gear stores will have small ramps that allow you to see if your foot remains secure in the shoes or boots while ascending and descending. When you’re trying on footwear, wear a sock that is similar to what you’ll wear while hiking.
  • Consider buying an aftermarket insole to improve the fit of shoes or boots.
  • Before putting on socks, make sure your feet are clean and dry.
  • Avoid cotton socks. They retain water and sweat. Purchase either synthetic or wool socks.
  • Make sure the sock fits. You don’t want it too loose so it can slip and rub, or too tight where it will cause pressure points on your foot.
  • If your socks get wet, change into a dry pair immediately.
  • If you have areas that are prone to blistering, cover those areas with moleskin or adhesive tape to prevent problems later.
  • Check your feet often during breaks.
  • As soon as you feel uncomfortable friction in your shoes or boots, act quickly to prevent a blister from developing or worsening.

Prevention also means having the right gear with you just in case a blister begins to flare up while on the trail. There are basic blister kits available online or at your favorite outfitter, or you can simply pack the following:

  • Adhesive Tape
  • Moleskin
  • Molefoam (which is thicker than moleskin)
  • 2nd Skin (this is perfect to use on a hot spot when it flares to prevent cell damage)

Heed the Warnings

The key to preventing a full-blown blister is to recognize when you’re getting a “hot spot,” which signals that a blister is beginning to form. A hot spot is a small area that is red and feels a bit sore or hurts. It’s a sure sign that something’s up.

If you find that you have a hot spot forming, stop hiking and take care of it immediately. Take off your boots and socks, dry your feet, and then cover the spot with a circular piece of moleskin that will reduce the friction on the spot.

Treating Blisters

Even if you take all the proper steps to prevent a blister, there is still a chance that one will form during a hike.

If you get a small blister—less than the size of a nickel—cut a circular hole in the center of a piece of Molefoam, which is much thicker than moleskin. Center the hole in the molefoam over the blister, stick it down, and you’re ready to go.

If it is a larger blister, avoid draining it if possible. The liquid helps the healing process, and even though it’s rare, opening a blister increases the chances of infection.

There are times, however, when a blister is just too painful and you need relief. In that case, you will need to drain and treat it.

  1. Wash your hands and the blister with antibiotic soap.
  2. Sterilize a needle over a flame or with alcohol.
  3. Insert the needle at the base of the blister.
  4. Coat the blister with an antibiotic ointment and place a bandage or piece of gauze over it.
  5. Just like you did for a small blister, cut a “doughnut hole” in a piece of Molefoam, center the hole over the blister and stick it down.
  6. Fill the doughnut hole with an antibiotic ointment and cover the wound with adhesive tape.

Written by Joe Cuhaj for RootsRated in partnership with BCBS of AL.

Featured image provided by Holly Mandarich

Seven Essential Care Products For Your Trainers

Articles

Keep your footwear looking and smelling box-fresh as the weather turns.

Forget the weatherman. Forget your iPhone’s forecasting app. And absolutely forget your quick peek out the window and hapless attempts at predicting what the elements might throw at you today. There is a far more accurate and clearer method of predicting whether or not summer’s finally come to an end – your feet. Yep, taking a quick look at your trainers after a stomp around outside will tell you exactly how far we’ve fallen from the sunny season. Gone are the days of nonchalantly throwing on your pristine white Stan Smiths and returning them back to their home beside the door in the same box-fresh condition. Now, with autumn upon us and winter looming up behind it, you and your smart-casual kicks, running shoes and trendy trainers have wind, rain, mud mines and sludge puddles to look out for when stepping out of your front door. And we’re sorry to say, the odds are not stacked in your favour. But there are ways to level the playing field. Seven ways, in fact. Scroll down and discover our seven favourite trainer care products, all ready to extend the life of your trusty, tasty sneakers and not let the stinkin’ weather get the best of them…

Best For… Your Box-Fresh Streetwear Beauties: Crep Protect Spray

Rain, Pepsi, dog slob, even chocolate sauce is no match for the witchcraft that goes into every Crep Protect product, as the jaw-dropping video above proves. Crep Protect spray is now so entwined in the fabric of streetwear trainer culture that we bet almost every “sneaker freak” has a can of this at hand whenever a fresh pair lands on his or her feet. One coat of this magic stuff will keep your suede, nubuck and canvas shoes protected from liquids for up to four weeks.

Best For… Smart-Casual Emergencies: Jason Markk Quick Wipes

Clean and crisp white leather trainers (the sort you’d never dream of taking to the treadmill) have very much become a smart-casual staple of late. From classics like Adidas’s Stan Smiths all the way up to designer offerings from Prada and Balenciaga, throwing on a pair with your tailored chinos and tieless white shirt will have you joining the ranks of the most stylish relaxed professionals. But you’re only ever one spilt red wine or fumbled mini burger canapé away from undoing the look. Keeping your kicks crisp is key, and these catastrophe-ready Jason Markk Quick Wipes will ensure you’ve got that covered, no matter what your boss’s soirée throws at your feet.

Best For… Rescuing Your Mud-Messed Runners: Sneaky Cleaning Kit

Of course, there’s a strong possibility that you’re looking at this article through tear-filled eyes, wishing you’d learned how to protect your fave trainers before setting foot outside and absolutely ruining them to such a state that redemption seems impossible. If that’s the case, this one’s for you – a premium three-piece cleaning kit from Sneaky. Consider this pack the defibrillators you need to fire your footwear (suede, leather, nubuck, synthetic or canvas) back to life, with a self-foaming cleaning solution, a hog-hair brush and a microfibre towel all there to get you back on your feet again.

Best For… Your Cycling Shoes (And Everything Else): Muc-Off Foam Fresh

Put simply, if you’re cycling to work this autumn, make sure Muc-Off’s Foam Fresh is in your work drawers. Not only will it refresh your trainers after a pedal-powered pebble-dashing, but it’ll gently agitate dirt and grime away from all the other soft materials you may have worn while riding too.

Best For… Your Luxury Leather Numbers: Red Wing Leather Protector

If you’re going to trust anyone with your leather daps, let it be Red Wing – purveyor of the most hardcore and beautiful workman’s boots your hard-earned can buy. This spray is described as “one of the most advanced products available” in the leather protection game, and promises to push water, salt and grease to the surface of the material so it can be wiped away. Your feet are in safe hands with this.

Best For… Ironing Out Your Creases: Forcefield Shoe Crease Preventers

Listen, we need to talk. It’s bad news. It’s your toe box. It’s just too creased. Please accept our condolences at this tough time. Not a clue what we’re talking about? We don’t blame you – we only just realised the importance of looking after our toe boxes on finding Forcefield’s Shoe Crease Preventers. According to Forcefield, any true fan of sneakers knows that stains are only half the battle when it comes to keeping their prized possessions looking mint. A creased toe box – the material that sits about your toes – is a dead giveaway of well-worn trainers. Popping these things inside the front of your shoe will keep things good and straight. Oh thank God!

Best For… Unstinking Your Kicks: Sof Sole Fresh Fogger

Is there a visible stench-fug rising up from the pile of shoes by your door? Have your concerned neighbours posted a note through your letterbox to check that you’re still alive in there and not stinkily rotting away? Do your think your kicks could be used as a weapon of modern chemical warfare? Please, do yourself, your neighbours and your planet a favour and de-smell your shoes using Sof Sole Fresh Fogger. Quickly. Written by Chris Sayer for Coach.
Featured image provided by Coach

The Best Skiing in Vermont: 5 Must-Visit Resorts Close to Burlington

Articles, Vacation

Winter has finally decided to show up in Vermont, and now that the temperatures have dropped and the white stuff has started to fall, the call of the slopes can be answered. Luckily, there are a handful of options within an hour’s drive of downtown Burlington. So grab your gear and figure out which mountain will keep you happiest as you shoosh through the powdery stashes you’ve been waiting for since November.

1. Cochran’s Ski Area: 15 Minutes from Downtown

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Big things come in small packages, and Cochran’s Ski Area is no exception. While it’s the smallest mountain on the list, Cochran’s churns out Olympic skiers and medal-winning racers like no other. The nation’s first nonprofit ski area is owned and operated by the legendary skiing family, the Cochrans, and has a mission of “no child will be denied the opportunity to ski or ride.” Located in Richmond about 20 minutes outside of downtown, Cochran’s is where most local kiddos get their start on the slopes. Cochran’s has two rope tows, night skiing, and an amazing community vibe.

2. Bolton Valley: 25 Minutes from Downtown

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Nestled in the middle of the mountain-top community of Bolton Valley, Bolton Valley Ski Resort is a local favorite. It has an average snowfall of more than 300 inches, and its 6 lifts and 71 runs—including three terrain parks—keep both novice downhillers and expert veterans entertained. If the inbounds skiing isn’t making the grade, Bolton has some of the best backcountry around—skin up and explore the variety of off-piste trails, take a lift up and ski off the back, or enjoy the challenging glades. And the best part about it, it’s affordable. Families can ski here together without breaking the bank, and there are awesome deals for college students throughout the season. To add to it all, Bolton has night skiing, a nordic center, and a sports center where you can take a dip in the pool or lounge in the hot tub.

3. Stowe Mountain Resort: 55 Minutes from Downtown

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Stowe Mountain Resort is one of the biggest draws in the area for tourists during ski season. Located on the side of Mount Mansfield just outside the bustling downtown Stowe, this upscale resort is a massive winter wonderland come true. The skiing and riding is incredible with 13 lifts, 116 trails, and 485 acres of skiable terrain. The lift lines here can get long, especially for the summit gondola, but it’s worth the wait. The views at the top are unreal, and the ride down isn’t so bad either. And if hitting the slopes isn’t your thing, there are numerous other activities you can participate in right on the property, including ice skating, cross-country skiing, relaxing at the spa, or enjoying a meal at the Cliff House, Stowe’s own cliffside restaurant on the shoulder of Mount Mansfield.

4. Smugglers’ Notch: 55 Minutes from Downtown

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Smugglers’ Notch Resort , lovingly referred to as ‘Smuggs’ by locals, was named the “Number One Kid Friendly Resort in the East 2016” by Ski Magazine . Its family-friendly vibe will have all members of your family, from toddler to teen, in a happy state of being. Smuggs’ three mountains, eight lifts, and 84 runs offer a huge variety of terrain—ranging from beginner to expert—with an added option for backcountry skiing in Smugglers’ Notch . Located in Cambridge, the resort is a small village unto itself and offers numerous amenities, including plenty of options for lodging, dining, and entertainment, all within walking distance of the lifts. And the daycare here is top of the line, so parents can get out and enjoy the slopes while the little ones stay happy and toasty.

5. Mad River Glen: 55 Minutes from Downtown

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If you’re a skier through-and-through, you may have just found your happy place at Mad River Glen in Fayston. To start, it’s one of only three skier-only resorts left in the United States. While you don’t have to worry about any run-ins with snowboarders here, you still have to stay on your toes because Mad River has some of the most challenging terrain in the area.

The mountain’s five lifts and 45 runs all live up to the mountain’s famous motto, “Ski It if You Can.” If that’s not enough to bring a smile to your skiing face then maybe this will: Mad River is the only major mountain resort in America to be skier-owned and operated, and is home to the nation’s last remaining single chairlift.

If you are willing to add a few minutes onto your drive, Sugarbush, in Warren, is one of New England’s largest resorts with 16 lifts and 53 miles of trail. Or, if your looking to head north, traveling about 90 minutes will bring you to Jay Peak, famous for being the mountain that gets the most snow on the East Coast.

Written by Suzanne Loring for RootsRated.

Featured image provided by Robbie Shade

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