Sand is a soft surface, requiring constant postural readjustment, placing a particular strain on the lower limbs, pelvis, and spine. Walking on sand could exacerbate pre-existing conditions: flat feet, hallux valgus, plantar fasciitis, heel pain, and tendonitis.
Nevertheless, walking barefoot on the sand is extremely pleasant and beneficial, provided you follow a few basic guidelines:
1. Before starting to walk, it’s advisable to mobilize your foot and ankle and stretch your Achilles tendon.
2. The shoreline provides a sloping support base, which causes asymmetrical muscle, tendon, and joint stress. It’s therefore essential to frequently change direction, alternating weight between one leg and the other, to avoid a domino effect on the ankle, knee, hip, and back.
3. It’s preferable to walk on the shoreline, to limit muscle overload in the legs and feet, rather than on dry sand, which offers greater resistance to walking;
4. During the propulsive phase of the gait, it’s important to perform a complete rollover of the foot—heel strike > ball of the foot > forefoot—to stimulate the plantar pump and promote venous return.
5. To avoid unpleasant swelling in the hands, it’s helpful to always coordinate the movement of the lower limbs with that of the upper limbs, accentuating the swing of the arms in both extension and flexion.
6. Always end your walk by taking time to cool down, slowing down your walking speed, and stretching the muscles of the lower limbs and the entire posterior chain.
Enjoy your walk!