1. Keep a good posture¹

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 actively² use the muscles of your legs and hips³, 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 blisters⁴ 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, opt⁵ 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。

Sip⁶ 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。