保持脚部健康的步行贴士

1. Keep a good posture

1.保持良好的姿势

Walking tall without leaning forward too much helps you keep a good posture and reduces the pressure put on your feet. Avoid swinging your arms too hard and keep your body straight. By maintaining proper posture, you are able to actively use the muscles of your legs and hips, reducing the foot pain.

昂首挺胸走路，不过度前倾，有助于保持良好的姿势，而且可以缓解脚部的压力。要尽量避免过于用力摆动手臂，保持身体直立。通过保持良好的姿势，你就能积极使用你的腿部和臀部的肌肉，缓解脚的疼痛。

2. Stop blisters before they start

2.防止脚部起水泡

Band-aid anti-blister sticks or solid lubricants are an effective weapon against blisters. However, it is best to invest in a pair of high-quality shoes that will reduce your risk of blisters and other foot issues. If you walk a lot during the day, opt for the walking shoes like sneakers or flats to protect your heels and toes from the painful swellings.

防止起水泡的创可贴或者固体润滑剂，都是有效防止水泡的好方法。然而，最好的办法就是花钱买一双高质量的鞋子，以此来降低起水泡的风险以及其他脚部问题。如果你在整天的时间里走路很多，要选择像胶底运动鞋或者平底鞋之类的适合走路的鞋子，防止你的脚跟和脚趾头出现肿痛。

3. Keep your body hydrated

3.保持身体水分充足

Prevention is better than correction so make sure you drink enough water throughout the day to prevent or heal cracked feet. Apply a moisturizer before bedtime if the skin on your feet is overly dry. It is a lot easier to walk when your heels and toes are hydrated and healthy rather than dry and cracked.

防患于未然要比出现问题再矫正要好得多，所以要确保你整天都能喝足够多的水，防止或者缓解足裂。如果你脚上的皮肤过于干燥，可以在睡觉之前涂上一些润滑霜。当你的脚跟和脚趾头水分充足而且很健康的时候，要比你的脚干燥和皲裂的时候，更容易走路得多。

4. Take short breaks

4.短暂休息

When you walk long distances, taking short breaks is a must to avoid muscle soreness and foot pain. Do some foot muscle stretches before, during, and after walking just like you stretch before your workout.

当你走了很长的路，短暂休息一下，避免肌肉酸痛和脚疼，非常必要。在走路之前，之中和之后，都可以做一些脚部肌肉伸展，就像你在锻炼身体之前做的那些伸展一样。

Sip your water every 10 minutes and roll your shoulders several times forward and backward whenever you feel the body stiffness. Do not finish your walking session with sitting or lying; do a few stretches to avoid injuries and pains.

当你感觉身体有点僵硬的时候，每10分钟就稍微喝一点水，然后前后耸肩多次。不要在走路结束之后立马坐着或者躺着；要做一些伸展运动来避免受伤和疼痛。