Stretching will add flexibility and can make your walking more comfortable. Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down. Find an upright pole, tree, fence or wall that will support you for leaning into on some stretches.


Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your heat. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.

Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.

Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides.

Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.

Calf Stretch: Stand an arm’s-length from the wall/post. Lean into wall/post, bracing yourself with your arms.. Place one leg forward with knee bent – this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.

Achilles Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.

Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyperextending your lower back.

Getting Fit after a Knee Injury

Maybe you were a runner, or a biker, or really into cross fit before you injured your knee or maybe your injury was caused by one of these things? Or maybe you were never that active to begin with and now your mobility has further suffered. You may think that any activity will cause further pain – but we are here to tell you that a knee injury should not stop you from achieving your fitness goals.

Here at Oh My Sole we offer a wide range of bracing solutions to help you pull through a knee injury or complication. We will review your options with you, measure you for the proper fit, and base our selection on type of injury, severity of the injury, and your desired level of activity.

The key to staying fit after a knee injury is to take things slow to insure you do not over do it. Each injury is different so each person may have different exercises you can or cannot do – but I guaruntee there are some that everyone can do.

Take a look at this video from the Doctor Oz show – No Excuse – Exercise with Knee Pain

Nordic “Pole” Walking

Walking with poles are not new. Europeans have been pole walking since the 1930’s when it became the perfect off season training solution for cross country skiers in Finland. The fitness and medical community have long agreed that cross country skiing is one of the most effective total body workouts that achieves results while reducing joint stress.


  • Burns up to 40% more calories than regular walking
  • Increase upper body strength
  • Achieves the intensity of jogging
  • 30% reduction of impact on joints
  • Correct posture and skeletal alignment

New To Nordic Walking?
For more information on Nordic Walking please contact the store at 423-8288. We have everything you need to get started on your nordic walking adventure!

Call 423-8288 for more information.

5 Signs you Need Orthotics

Anyone can benefit from orthopedic shoes which are designed to help alleviate and prevent foot, ankle, and knee pain. And while not everyone requires orthotics we recommend anyone experiencing foot pain schedule a consultation with a certified pedorthist. If you wait until your foot pain is so bad that you can hardly walk your road to recovery will be much more difficult.

By speaking with a pedorthist and educating yourself on proper foot health you will be able to identify the warning signs of serious foot conditions and take preventative measures.

These are the top 5 signs you may need Orthotics.

  1. Worn out shoes – Take a look at your shoes – are you wearing the soles on one side more than the other? You may pronate (foot rolls inward) or supinate (ankles turn out). Is the left shoe more worn down than the other? You may have a leg length discrepancy.  You can learn a lot from your old shoes, and so can we. When a new client comes in to see our Certified pedorthist we ask that you bring in 2 pairs of well worn shoes for us to examine.pronated-feet
  2. The Wet Test – With Wet Feet, stand on a piece of newspaper or paper towel and then examine your foot print. A footprint without a c-curve in the arch could signify a pronator, and a prominent c-curve could suggest a supinator.
  1. Foot Pain – You would think this one would be obvious but you would be surprised by how many people allow themselves to suffer unnecessarily with foot pain. Repeated exposure to improperly fitted footwear can cause permanent damage to your feet. High heels, pointed toes shoes, and any shoe that doesn’t properly conform to the shape of your foot can cause undo stress and fatigue. If you are experiencing pain – talk to someone who can help!
  2. Heel Pain – Severe pain in the heel is not normal. If you are experiencing pain, particularly in the morning it could be the sign of a foot condition like Plantar fasciitis. Plantar fasciitis can be treated with orthotics, metatarsal pads, stretching and lifestyle changes.
  3. Injury to Lower Limbs – If you have recently suffered an injury to your lower extremities it is important to make sure you are properly support your recovery from the ground up. A misaligned gait can cause issues with you ankles, knees, and hips.

To learn more about what your feet are trying to tell you come in and talk to one of our certified Pedorthist or footwear Specialists. To book a no obligation assessment with our pedorthist book an appointment online by clicking here.

Benefits of Walking

Walking is an excellent fitness activity. It can be done anywhere, anytime. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Physical fitness
Walking just three times a week for 30 minutes can significantly increase cardio respiratory fitness and assist in weight management.

Improves physical function
Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

Boosts “good” cholesterol
The level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or “bad” cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Strengthens your heart
Exercise such as brisk walking for three hours a week or just half an hour a day, is associated with a 30% to 40% lower risk of heart disease in women.

Prevents Type 2 Diabetes
Walking 150 minutes per week and losing only 7% of your body weight can reduce your risk of diabetes by 58%.

Good for your bones
Is an effective way to slow the rate of bone loss in your legs.

Helps alleviate symptoms of depression
Research has shown improved mental and emotional satisfaction and a decrease in depression.

The Right Walking Shoe
Walking shoes is the most important part of walking. However, there is no one right shoe. The right shoe for you is the one that fits and supports you best. It is the one that gives you the proper cushioning, flexibility and compensates for any stride problems you may have such as overpronation or supination. At Oh My Sole! our staff is qualified to fit you professionally and recommend the footwear to make your walk to fitness a great experience. We recognize that each person’s feet are different and take into consideration you’re walking distance, speed, style and surface.