THE FEET

To avoid problems in your feet throughout the way it is advisable to follow the following advice: 1. THE NAILS You should cut and file properly your nails at least three days before start to walk. If you train before starting The Way you should bear in mind this very same advice 2. FOOT’S SOLE You should get ride of any patch of hard skin and moist your feet with unscented vaseline at least three days before starting to walk. If you train before starting The Way you should bear in mind this very same advice. After finishing your training proceed as indicated in points 6 and 7. This way, your feet will be more than ready to start 3.THE HEEL You should get ride of any patch of hard skin and moist your feet with unscented vaseline every day before starting to walk. If you train before starting The Way you should bear in mind this very same advice. After finishing your training proceed as indicated in points 6 and 7. This way, your feet will be more than ready to start 4. SPOT A BLISTER You will feel that the area begin affected is getting warm. You will feel a sharp prick in the área where the separation of the skin has just started. In any of these two circumstances, stop and apply the ointment we describe in point number 8. After that, leave it air dry and place a gauze with a little bit of unscented vaseline and sticking plaster. 5. USE SPECIAL SOCKS The socks should allow transpiration and avoid sweat. You should avoid creases when wearing your socks. You should wash your socks with a bar of soar (Chimbo or Lagarto) every day. If you use normal socks (woolen or cotton socks) wear them upside down, leaving the seams outwards

6. BEFORE STARTING THE STAGE Use brown fabric tape, width from 2,5 to 3,5 cm. For the heels, place the strips one a Little bit on top of the next one, covering from the whole heel up to Achilles heel. By doing this, you will avoid blisters in this área. If you spot an area which is prone to suffer from blisters or chafing, follow the instructions from point 4. Cover your toes completely with fabric tape. It is not a problema if you cover your nails as well. It will protect them. After protecting these areas with tape, spread and moist your feet with unscented vaseline; continue up to your ankles. If you haven’t used tape in your toes, spread and moist the toes as well. 7.AFTER FINISHING THE STAGE The best solution for your feet after a long day of walking is to put them in hot water with a handful of salt for around 10 minutes. To remove the fabric tape you should: Let the tape get wet with the water with the salt or the shower. Do not pull it. After washing, dry properly the feet. Apply the ointment suggested in point 8. The ointment will be applied with cotton, soaking the most needed área and all the foot in general: sole, heel, ankle, toes (included the inner part) and edges. Let air dry. Repeat the same pattern after 10 minutes and check that your feet are properly dried afterwards. If possible, air dry until you go to bed using flip flops (avoid socks or closed shoes) 8. OINTMENT FOR YOUR FEET You will need: A plastic bottle (33cl) 200ml of water (measure: a glass of water) 40ml of hydrogen peroxide A soup spoon and a half of sodium bicarbonate Mix properly. In order to know if it is possible to continue using the ointment, the next day after using it you should hear a noise similar to a fizzy drink when opened. This ointment might last around 3 days. Shake properly before using. 9. BLISTERS AND CHAFING After washing and dry your feet (check point 7), apply the ointment only in the área that is affected by blisters or chafing two times more, leaving 15 minutes between drying and application. Apply again before going to bed. The following day the chafing should have already disappeared. If you had a blíster, you will find the skin drier and stronger. If you feel that the area is sensitive, apply a gauze pad with a little bit of unscented vaseline. Hold the gauze with fabric tape for protection. DO NOT pull the dead skin, it is meant to be a protection. It will peel off on its own. After finisjing the stage, proceed as indicated previously. If the chafing is caused by the sock you can apply rosehip seed oil. Apply after the shower and let air dry 10. SKIN’S RESISTENCE If you use the ointment regularly you will feel that the skin will be stronger; therefore, using vaseline will be more than enough 11. TAKING YOUR FOOTWEAR OFF WITHOUT FINISHING THE STAGE If you use walking boots, do not try to take them off while doing the stage. Your feet tend to swell if you walk a lot. Even if you put your feet in cold water, it will take them too much time to go back to their normal condition since you should be lying in order to help them recover. Loosen your laces slightly without taking your boots off and do not wait too much to tie them again. If you take your walking boots off and you put you feet in cold wate, dry them completely and apply vaseline again before continuing your way.

HEEL