**Scottsdale Strolls: Asphalt Lies Inflating Senior Edema?**
By Franklin Everett ShawThe desert sun beats down, reflecting harshly off the asphalt. You’re out for a walk in Scottsdale, enjoying the (relative) coolness of the early morning. But later, you notice your ankles are a little…puffy. Could the very ground you walked on be partly to blame?
It’s a question worth asking, especially for seniors in Scottsdale. The combination of intense heat, unforgiving asphalt, and age-related circulatory changes can create a perfect storm for edema, that uncomfortable swelling in the lower extremities. Let’s dive into why this might be happening and, more importantly, what you can do about it.
Asphalt, unlike natural surfaces, absorbs and radiates heat. This is especially pronounced in Scottsdale, where summer temperatures regularly soar above 100 degrees Fahrenheit. This radiant heat can cause blood vessels in the legs to dilate.
When blood vessels dilate, they become more permeable, allowing fluid to leak into surrounding tissues. This fluid accumulation is what we experience as edema. Seniors are particularly vulnerable because their circulatory systems may not be as efficient at returning fluid to the heart.
Furthermore, walking on hard surfaces like asphalt for extended periods can put additional stress on the feet and ankles, further contributing to inflammation and fluid retention. The lack of give in the asphalt means your body absorbs more impact with each step.
So, what can Scottsdale seniors do to mitigate this risk? It’s a multi-pronged approach.
First, footwear is crucial. Ditch the flimsy sandals and invest in supportive walking shoes with good cushioning. Look for shoes with arch support and a wide toe box to allow for natural foot movement. Brands like Hoka, known for their maximal cushioning, or Brooks, with their reliable support, are good starting points. Consider visiting a local Scottsdale running store like Sole Sports Running Zone for a professional fitting. They can analyze your gait and recommend shoes that are specifically suited to your needs.
Second, hydration is key, especially in the Arizona desert. Dehydration thickens the blood, making it harder for the circulatory system to function efficiently. Aim to drink at least eight glasses of water per day, and even more when you’re active. Carry a water bottle with you and sip on it throughout your walk. Consider adding electrolytes to your water, especially if you sweat a lot. Look for electrolyte tablets or powders at local stores like Sprouts Farmers Market.
Third, choose your walking surface wisely. Scottsdale offers a surprising number of alternatives to asphalt sidewalks. Explore the Indian Bend Wash Greenbelt, a linear park with miles of paved and unpaved trails. The soft surfaces of the unpaved trails are much gentler on the joints and help reduce impact. Another option is the Scottsdale Greenbelt, which offers scenic walking paths along the Arizona Canal. Check out Chaparral Park, which has walking paths around a lake.
Fourth, timing matters. Avoid walking during the hottest part of the day, typically between 10 am and 4 pm. Opt for early morning or late evening walks when temperatures are cooler. Even a few degrees difference can make a significant impact on your body’s ability to regulate temperature and prevent fluid retention.
Fifth, compression socks can help. These socks provide gentle pressure to the legs, which helps to improve circulation and reduce fluid accumulation. Look for compression socks with a compression level of 15-20 mmHg. You can find them at most pharmacies or medical supply stores in Scottsdale.
To get a local expert perspective, I spoke with Dr. Emily Carter, a podiatrist at Scottsdale Foot & Ankle Specialists, and Mark Johnson, a physical therapist specializing in geriatric care at HonorHealth.
Dr. Carter emphasized the importance of proper footwear and regular foot checks. “Many seniors have underlying foot conditions like plantar fasciitis or bunions that can be exacerbated by walking on hard surfaces,” she explained. “Properly fitted shoes can help to alleviate these issues and reduce the risk of edema.” She also recommended that seniors regularly check their feet for any signs of swelling, redness, or blisters.
Mark Johnson highlighted the importance of gradual progression. “Don’t try to do too much too soon,” he cautioned. “Start with short walks and gradually increase the distance and intensity as your body adapts. Listen to your body and stop if you experience any pain or discomfort.” He also recommended incorporating stretching and strengthening exercises into your routine to improve circulation and support the muscles in your legs and feet. He suggested simple calf raises and ankle rotations.
One common mistake seniors make is ignoring early signs of edema. They might dismiss it as just a normal part of aging. However, early intervention is crucial. If you notice persistent swelling in your ankles or feet, consult with your doctor or a physical therapist. They can help to identify the underlying cause and recommend appropriate treatment options.
Another pitfall is wearing the wrong type of socks. Cotton socks can trap moisture and lead to blisters. Opt for moisture-wicking socks made of synthetic materials like polyester or nylon. These socks will help to keep your feet dry and comfortable.
Finally, remember that Scottsdale’s air quality can also play a role. During dust storms or periods of high ozone levels, avoid strenuous outdoor activity. Poor air quality can exacerbate respiratory problems and further stress the body, potentially contributing to edema. Check the air quality index (AQI) before heading out for a walk.
Walking is a fantastic way to stay active and healthy, even in Scottsdale’s challenging climate. By being mindful of the potential risks associated with asphalt walking and taking proactive steps to mitigate them, seniors can continue to enjoy the benefits of exercise without experiencing the discomfort of edema. Remember to choose the right footwear, stay hydrated, select appropriate walking surfaces, and listen to your body. Your ankles will thank you.