I just encountered my first via ferrata on a walking holiday in the Dolomites and loved it! Are there any in Britain? Tony Murombe  

 Andrew McCloy: Via ferrata is Italian for ‘iron road’ and describes an adventurous, mountainous route with fixed ladders, bridges and cables. Although popular on the Continent, there are only a handful in Britain – the oldest being the Elie Chain Walk on the Fife Coastal Path. It consists of a series of eight chains strung along the lower slopes of a sea cliff, some almost vertical. And although only 500 metres long, it’s an exciting scramble, plus it’s free of charge and self-guided – unlike the two existing via ferratas in England. One at Honister in the Lake District follows the cliff-edge path once trod by slate miners across the steep slopes of Fleetwith Pike. Open year-round, it includes ladders and old mineshaft tunnels, and takes two-to-three hours to complete in a small led group (visit www.honister-slate-mine.co.uk). There’s also an instructor-led route at How Stean Gorge Outdoor Centre in Nidderdale, in the Yorkshire Dales, which involves scrambling and even abseiling through a narrow gorge via ladders and beams (visit www.howstean.co.uk).

I walk most days, but have developed plantar fasciitis, or policeman’s heel. What can I do to alleviate the condition? Philip Jefferies  

 Dr Helen Crawley: Plantar fasciitis is an inflammation of the ligament that joins your heel to the middle of your foot. It causes pain under the heel, which is often worse when you first get up or during a long walk. Fortunately, within a year it usually gets better by itself. In the meantime, rest your foot and take painkillers or rub non-steroidal anti-inflammatory gels on your heel. An ice pack wrapped in a towel held to your heel for 20 minutes might also relieve the pain. Do only short, gentle walks, and wear cushioned lace-up shoes. Your chemist or a chiropodist can recommend heel pads and arch supports, which should be worn in both shoes. Cut a hole in the heel pad at the site of your pain. Stretching exercises can also help (visit www.patient.co.uk/health/Plantar-Fasciitis.htm). If your problem doesn’t improve, consult your GP who may offer steroid injections, extracorporeal shock wave therapy, night-time splints, or surgery.

What advice can you give on walking with my dog over farmland where animals are grazing? How should I react if they approach or threaten to charge us? Mr and Mrs Smith  

 Emily Shaw: Walkers with dogs need to take particular caution when crossing through fields containing grazing animals. Section 1 of the Dogs (Protection of Livestock) Act 1953 makes it an offence for a dog to be at large – defined as ‘not on a lead or otherwise under close control’ – in a field or enclosure containing sheep. The majority of attacks by livestock on walkers involve dogs or cows protecting their young, so make sure your dog is kept close to you, stick to the line of the path, and don’t get between a cow and its calf. Be prepared for cattle to approach; they will usually stop before reaching you. If not, just carry on quietly or try to find another way around, and do not run. Should a bull or cow come up very close, turn around to face it and take a couple of steps towards it, waving your arms and speak firmly. If you are charged or feel threatened, let the dog off the lead – it’s better that they go after your dog than you. You should report any incident of an attack to the landowner and the highway authority, and also the HSE (Health and Safety Executive), as well as the police if it’s serious.

I’m considering buying a Platypus. What sort would you recommend?  Rose Janes  

Minnie Burlton: Drinking small amounts, regularly, during longer walks will help to sustain your energy levels, so a Platypus is a good and convenient idea. Virtually all good daypacks now feature a storage sleeve with a route for a tube, making them compatible with the majority of hydration bladders on the market. The CamelBak Antidote or Source Widepac models work well. They’re made of materials with anti-microbial protection, which blocks bacterial growth, provides a purer plastic-free taste and requires less intensive cleaning. Both have a twist lock to prevent leakage, and are very easy to fill. You can also disconnect the hose from the bladder without leaking so you can top up without removing the tube from your pack.

All of the three-season boots you reviewed in the autumn edition have a waterproof lining, but I find it makes the boots smell terrible. Can you recommend any plain leather boots? Callum Johnston  

Minnie Burlton: I spoke to Richard Shepherd, footwear buyer at Ellis Brigham, who said: “Your feet can sweat about a pint a day. The stink caused by bacteria can be dealt with by drying properly after use, switching insoles regularly and by anti-bacterial sprays, but is no worse a problem in Gore-Tex lined boots than unlined leather boots. Using good Merino-based socks and changing them regularly can also help. You will need to treat unlined leather boots with a waterproofer, which can reduce the breathability anyway. However, the Meindl Borneo is a good unlined option.”

I sleep extremely badly after I’ve been out walking. I thought that spending the day out in the fresh air walking 10 miles would relax and tire me out. Should I be worried? Margaret Armitage  

 Dr Helen Crawley: A day spent walking in the fresh air often leads to a good night’s sleep and people who exercise regularly do sleep better. However, exercise-induced insomnia is a well-recognised problem. Your wakefulness could be caused by the excitement, exhilaration and physical stress of your walk. Excitement and stress lead to activation of the sympathetic nervous system and the production of chemicals within the body, which prepare the body and mind for action. Your heart pounds, your blood vessels dilate and energy is released for ‘fight or flight’. Try walking earlier in the day so that you’ve time to settle down before going to bed. Relaxation techniques can also help. Avoid caffeine, smoking and alcohol within six hours of bedtime and mentally demanding activities within 90 minutes. Your bedroom should only be used for sleep and sex so that your mind associates your bed with slumber. If you cannot get to sleep within 20-30 minutes, leave your bedroom and do something such as reading until you feel sleepy.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win an Oasis Crewe top from Icebreaker, worth £52.95. This raglan long-sleeved top has a higher neck to trap in heat
and flat-sewn seams in the side gusset to keep you comfortable. Visit www.icebreaker.com.

I am a walk leader for Retford Ramblers and am considering getting a HTC Sensation smartphone. What is the best GPS/Ordnance Survey-mapping software for an Android phone that would allow me to plan walks, fix waypoints on my desktop computer and transfer the route to my phone? Peter Hunt

I find using rucksacks uncomfortable, due to pain in one of my arms and shoulder, so I use the largest bum bag I can find for daytrips. On one walk I saw someone wearing two rather large bum bags that looked both comfortable and cavernous. He said he got them in the US and didn’t know of any supplier in Britain. Can you help me? Erik Wilkinson
Minnie Burlton: These are certainly more popular in America than in the UK. If you’re searching online they may also be called waist packs, lumber packs, hip packs or even fanny packs. The largest bum bag Ellis Brigham currently stock is the Osprey Talon 8 with a capacity of eight litres. Other brands that may have what you’re after are The North Face, Lowe Alpine and Haglöfs. Mountainsmith make good lumber packs but there are currently no British retailers stocking the American brand.

Can I walk my llama on a public footpath? They walk on a lead just like a dog and cannot be ridden. Sarah Brobin
Amy Cook: In law, a dog would probably be considered a ‘usual accompaniment’ for a walker on a footpath. In theory, a llama could be seen as an inconvenience to other footpath users so shouldn’t be walked with you – but there are no previous legal cases to give a definitive answer. On a bridleway, you are able to lead a horse – which includes an ass, pony or mule – so a court may well consider that a llama falls outside this category. Walking your llama on a footpath could be considered trespassing against the landowner or a nuisance.

What’s the best technique to ascend and descend a hill or mountain without exerting too much strain on your muscles or joints? I always find my muscles are very stiff when climbing and my knees jarring on the way down.Norman Jeffreys
Dr Helen Crawley: Walking downhill strains your knees and ankles because gravity makes you hit the ground harder. On very steep hills, use a zig-zag route to reduce the rate of descent and bend your knees slightly to reduce the pressure on them. Keep upright or bend slightly forwards with your weight over your hips for stability. If you feel you are going too fast, reduce the length of your stride. Walking poles can help, lessening the impact on your knees by taking weight through your arms. Uphill walks are hard work, using muscles in the front of your thighs and in your buttocks, so warm up with a brisk walk on the flat for at least five minutes. Then, when you climb, shorten your steps so you never have to raise your knees more than six inches, and keep your posture upright rather than leaning into the hill.

On a recent walk in the Berwyn Mountains with my local Ramblers group, we came across a fairly new stile along a well-signed public footpath. I say ‘stile’ but it was basically just five or six planks of timber without any steps to mount it. Are there any minimum standards for stiles, or penalties for landowners if walkers are injured by one not fit for purpose? Jan Winster
Anastasia French: There is no statutory design, height or width with which stiles and gates must comply. This is because each site differs according to the slope of the ground, the condition of the fence, wall or hedge and the materials to hand. Indeed, the diversity of stile and gate designs found throughout England and Wales is generally considered to be an attractive feature of the path network and to be encouraged, provided they’re maintained in a safe condition and are convenient for all users to cross – including the elderly and less able. There is a British Standard to ensure they cause the minimum of inconvenience to users, while still preventing the passage of animals. It instructs that the least restrictive option should be chosen. More information on gaps, gates and stiles can be found at tinyurl.com/3oybwm8.

Following hip replacement surgery, my right leg is nearly two inches shorter than my left. Will I experience any problems walking long distances because of my shorter leg? And if so, what can I do to prevent them? Harry Protz
Dr Helen Crawley: Some patients do have a change in leg length following hip replacement, which often improves within a year. Nonetheless, it can lead to muscle fatigue in the longer leg, back pain, leg numbness or a difficult gait. The simplest solution is an insole if the difference is small, or a built-up shoe for larger leg-length discrepancies. Your GP or orthopaedic surgeon can refer you to orthotics for a built-up shoe on the NHS. Sometimes your legs may feel unbalanced after hip surgery due to a tilted pelvis rather than a difference in leg length. This can be treated with physiotherapy. Slowly build up your rambling to your previous levels of fitness, avoiding hills or bending your hips for the first three months.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Images: Stile by Tom k&e; Llamas by MilborneOne

The local authority would like my Ramblers group to help survey, repair and maintain rights of way but is uncertain about the question of insurance. How are members of our group insured by the Ramblers against risk of injury to themselves or others while doing this work? Graham Taylor

I want to go on a walking holiday but without paying an extortionate single supplement. What can you recommend? Mary Campos
Andrew McCloy: The price you pay can vary significantly, so do your homework. Ramblers Worldwide Holidays says it all depends on the type of hotel they use for particular trips – their Walking & Cooking tour of Tuscany charges only £38 extra, for example, but a week-long city tour of Russia is £365 more for a single bed. Up to 10% of places they use don’t charge any supplement, and this is echoed by Exodus, who claim that supplements can be from as little as £10 extra for a week. There are also companies that specialise in holidays for single people, such as Solos Holidays and Friendship Travel, where prices include any single supplement. Or, you could try camping!

I was recently fitted for a size 6 walking boot, but was then recommended a half-size larger after testing them on the ramp and finding my toes touched the front of the boot when walking downhill. I’ve since found my foot keeps sliding forward in the boot, causing me blisters even when wearing thicker socks. Should I have gone for the smaller size? Sue Dean
Minnie Burlton: Mike Sheehan, master bootmaker and owner of Alt-berg (www.altberg.co.uk), says a smaller shoe is not the answer – but the width of the shoe could be: “When you increased the size, the whole volume of the boot increased – not just the length. This would result in more foot slippage, even though your toes no longer touch the end of the boot. That’s why width-fitting boots are very useful, as you can increase the length of the boot without increasing overall volume. For instance, moving from a size 6-medium to a 6½-narrow will give more toe room but the same volume (i.e. 6½ length, with 6 volume).” But can your current boots be adjusted to fit? “Using different footbeds or spacers under them to reduce the boot volume may help,” Mike suggests. “On certain models, it’s also possible to hold the heel further back in the boot using extra sponges behind the tongue.”

I’ve been walking for a while now with the hope of losing weight, but it just isn’t happening! I walk 10 to 15 miles with a group at the weekend, but get so hungry I find myself snacking constantly to keep my energy up. It’s usually ‘healthy’ snacks – flapjacks, mostly – so why isn’t the weight shifting? Tina Bowdry
Dr Helen Crawley: The problem seems to be the balance between the energy you are using to walk and the calories you are eating to help you with your exercise. Throw away your flapjacks: they’re usually high in sugars and fat, as well as containing some healthier ingredients. The oats in your flapjacks will slowly release energy in a useful and sustaining way, but the sugars will give you a quick boost of energy that quickly subsides, leaving you hungry. It would be better to start your day with oats as part of a healthy porridge for breakfast, and then use high-fibre foods – rather than sugary snacks – to keep you going during the walk. Try fruit, wholemeal sandwiches with healthy low-fat fillings and trail mixes of nuts and dried fruits. If you want to lose weight, avoid energy bars and foods that are high in fat or have added sugars. Watch what you eat and continue to exercise throughout the week, using a pedometer to clock up 10,000 steps every day. Remember: walking is not just for the weekend!

When walking, I sometimes suffer from a pain in one of my calf muscles. It comes on suddenly and the pain is quite intense. What is it? Rose Jane
Dr Helen Crawley: Your discomfort could be a musculoskeletal problem, such as muscle strain or joint pain. Try stretching your legs and taking painkillers before you start walking. Another possibility is intermittent claudication. This is caused by narrowing of the arteries supplying the leg. When you walk, the calf becomes painful because not enough oxygen is reaching the muscles. Pain tends to come on gradually, and gets better if you rest. The risk factors for intermittent claudication are the same as for strokes and heart attacks, including smoking, high cholesterol, diabetes and a family history of heart disease. I suggest you see your GP for a proper diagnosis.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Can a landowner legally ban walkers from pushing or even carrying a bicycle along a public footpath? I thought the law allows having with you a ‘natural accompaniment’? Benjamin Gosling

I’m a fit and healthy 40-year-old woman who regularly walks around 15 miles with friends. But I’m always so exhausted the next day that I can hardly get out of bed. My friends don’t seem to have this problem. What’s wrong with me? Am I doing more harm than good with these walks? Jennifer Crowe
Dr Helen Crawley: It’s unlikely that you’re doing more harm than good, but you should try to find out why you are so tired. This exhaustion could be normal for you. However, you might have a medical problem or feel worn out by stress or depression. Chronic illnesses or disorders such as infections, an underactive thyroid, anaemia or diabetes can all cause feelings of fatigue. I suggest you see your GP. They will probably ask you about any physical or psychological symptoms you might have, including insomnia, reduced appetite or weight loss. Your doctor may suggest blood tests, and a physical examination or other investigations. If all the tests come back normal, your symptoms are probably due to your lifestyle, your level of fitness or emotional symptoms, such as stress. I suggest you walk shorter distances more frequently to improve your fitness. Then gradually increase your walks until you can keep going for 15 miles without feeling worn out  the following day.

I recently read that walkers were being advised to disinfect their boots to prevent the spread of phytophthora ramorum, or Sudden Oak Death. Is this advice still current and what sort of disinfectant should we use? Allan Davies
Andrew McCloy: Phytophthora ramorum is a deadly pathogen that attacks trees and shrubs, leading to a fungus-like disease. It was first identified in California 10 years ago, where it’s killed millions of oaks – hence the colloquial name Sudden Oak Death. It’s since spread to Europe, initially attacking rhododendron and viburnum and, latterly, trees such as the larch – although the Forestry Commission says that so far the UK’s two native oaks (sessile and pedunculate) seem to be fairly resistant. Nevertheless, it’s likely that infected
foliage or mud can spread the disease. So the official line is: do continue to enjoy a walk in the UK’s woodlands, but where local signs warn of outbreaks, make sure you stay on marked paths, keep dogs on leads, and don’t remove any plant material or cuttings. As far as reasonably practical, remove any mud or soil from your footwear when leaving the woods. And if you can wash your boots, then even better – the Forestry Commission says that warm, soapy water is as good as any disinfectant.
I often go mountain walking in southern Spain and as much of the walking there is through running river beds, the continuous soaking ruins my trekking shoes. Could you recommend a walking shoe that can cope with these conditions? Chris Hudd
Minnie Burlton: Richard Shepherd, specialist footwear buyer at outdoors retailer Ellis Brigham (www.ellis-brigham.com), says: “Traditional walking shoes are not designed to be submerged for long periods of time, so they will fall apart. However, how you dry your shoes also has an effect. Speed drying using heat can melt the glue and shortens the lifespan of most footwear. A quick-draining watersports shoe might be a good alternative. Both the Teva Churn (£69.99) or Merrell WaterPro Maipo (£53.41) would be a good choice.”

I’ve recently begun to experience a lot of neck pain when I come down steep hills. Using a single walking pole seems to make it worse, but even with two poles or no poles I have some pain. What do you suggest? Margaret McGowan
Dr Helen Crawley: Your posture is probably to blame. Your neck will hurt more when you use one pole because your gait is asymmetrical. Try to maintain a better posture by looking ahead as much as possible rather than downwards. Walk slowly with an even gait by taking smaller steps and picking out a less steep, zigzag route. Avoid putting too much of your weight through your poles – place them slightly to the front and at your side. You could also see a sports physiotherapist or a specialist in Alexander Technique for advice on your posture.

As a committee member of Lampeter Ramblers in Ceredigion, I’m looking to purchase a first-aid kit. Where can I buy one that’s suitable for our varied walks? Gill Stevens
Minnie Burlton: A first-aid kit should contain different-sized plasters and sterile dressings, triangular bandages to support bone injuries, an eye pad, safety pins and disposable gloves for good hygiene. St John Ambulance (✆ 020 7278 7888, www.stjohnsupplies.co.uk) and the British Red Cross (✆ 0844 893 0089, www.redcross.org.uk) both sell ready-made first-aid kits and offer good advice on what you need. Brands such as Gelert (✆ 01766 510 300, www.gelert.com) and Lifesystems (✆ 0118 981 1433, www.lifesystems.co.uk) also supply a range of kits, including those for outdoor professionals, such as mountain leaders. Lifesystems’ product manager, Matt Jones, recommends their Explorer kit for your needs.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Top image by David Hawgood via geograph.org.uk

My husband wants us to undertake the Coast to Coast Walk in May. Is this route suitable for our two-and-a-half-year-old son? Ruth Scott

I have a short length of public footpath running along the bottom of my garden, with a rhubarb plant growing along its edge. It doesn’t cause an obstruction yet someone has come along and pulled up a few stalks. Are they allowed to just take my rhubarb? Paul Taylor
Anastasia French: The Ramblers’ position is that walkers should only remove enough of an obstruction to continue their way and leave any remnants of the obstruction that they remove. So in your case, the removal of the rhubarb could amount to theft and criminal damage. You should report it to the highway authority, and possibly even the police if it keeps happening. A good crumble is worth protecting!

Are farmers allowed to put bulls into fields that have public footpaths running through them? Sheila Austin
Anastasia French: Coming across a bull in the countryside can be a frightening encounter. The Wildlife and Countryside Act 1981 (section 59) makes it an offence, subject to important exceptions, for the occupier of a field crossed by a right of way to cause or allow a bull to be at large in it. The exceptions are if the bulls are less than ten months old, or not a recognised dairy breed and in the company of cows or heifers. Those dairy breeds include Ayrshire, British Friesian, British Holstein, Dairy Shorthorn, Guernsey, Jersey and Kerry. If you believe the bull you encounter is prohibited, then report it to the local highway authority (the county council or unitary authority); or contact the Health and Safety Executive if the bull acts in a threatening way. For more information on livestock or any other animals you may encounter on a walk, read the Ramblers’ advice note at www.ramblers.org.uk/rights_of_way/knowledge_portal/advice_notes.

My toes get scrunched up and hurt on walks, so much so that I welcome the uphill tracks. I’ve tried different size boots, new sock and insoles – what else can I do? Veronica Piekosz
Dr Helen Crawley: Toe deformities, such as hammer toes and mallet toes, tend to worsen with age. In the most severe cases, surgery to straighten the toes may be recommended. Before consulting your GP I suggest you pay attention to your posture. As your foot touches the ground, your hip and knee should be slightly bent. Your heel should strike the ground first and then your weight should roll onto the ball of your foot. Make sure your heels are held properly inside your boots and do the laces up firmly. Walking poles can help relieve the weight on your feet, and protective dressings on corns or calluses and a wide shoe may reduce uncomfortable friction. You can ask a chiropodist for advice on shoe inserts or splints for your toes. If joint problems such as knee pains are affecting your gait, you might benefit from physiotherapy advice to improve your walking action. These services may be available on the NHS or you can contact private providers directly.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Top image of the Coast to Coast Path near Orton: mauldy
Bull image: MigGroningen

On a recent walk over farmland near Glasgow, we came across a locked gate blocking our progress on what was clearly shown as a right of way on our maps. Should we have made an approach to the farmer? Or is there some authority which should be advised to allow them to take action!  Alastair McFarlane

Helen Todd: You may be aware that there are very few ‘vindicated’ rights of way in Scotland so a lot of routes are simply ‘claimed’. However, rights of access do apply over most land as long as you are responsible in the way you take access. Sections 3.8 and 3.9 of the Scottish Outdoor Access Code explain that you are within your rights to climb over the gate if you are able to do so! (Visit www.outdooraccess-scotland.com for the full text.) If you think this is a deliberate obstruction, you should report it to the access officer at the local authority concerned. Visit www.outdooraccess-scotland.com/help-and-information/contact-la-officer for more details.

I’m going walking in the French Alps later this year. Could you recommend some stretches and techniques to minimise my chances of tired feet and aching calves? Dean Wright

Dr Helen Crawley: The best preparation is to use the muscles you’ll be putting under stress in the Alps. Try slowly building up your walking stamina, increasing mileage and including some hill walks. Break in any new boots beforehand and try out the clothes you’ll be wearing to make sure they won’t chafe. On holiday, start each day with a gentle 5-minute stroll. Once you’ve warmed up, stretch your calf muscles, hamstrings, quads and hips. The idea is to elongate the muscle and hold for 15–20 seconds. Then rotate your ankles, neck and shoulders gently 10 times in each direction. Repeat these stretches at the end of the day. A physiotherapist or exercise instructor can show you some simple stretches for each muscle group, or there are plenty of videos on the internet.

Many years ago, I remember seeing a rucksack with a folding seat attached – great for coffee stops on my winter walks. Do you know where I can buy one? Malcolm Pollard

Minnie Burlton: I’m not sure how structured a seat you would like, but Amazon.co.uk sell the Draper 89466 for just £8.95. It has a folding stool integrated with a backpack, and uses lightweight steel tubing for an overall weight of 1.4kg. If you’re after something lighter, Flylite (✆ 01932 219 194,
www.flylite.uk.com) sell a rucksack with an insulated compartment and a detachable cushion for £27.50. Alternatively, Therm-a-Rest (✆ 01629 580 484, www.firstascent.co.uk) sell brilliant, ultra-lightweight seats such as the Z Seat, £12.99, which weighs a mere 60g, and the inflatable Lite Seat, £24.99, weighing 90g. Both offer good insulation and are small enough to roll up into your pocket.

My sister lives in Battersea, 10 minutes’ from Clapham Junction railway station. She is desperate to reach open country with her seven-year-old son for a day’s walking. Can you recommend some
good places? Helen Sinclair

Andrew McCloy: The woods and heathland of the North Downs and Surrey Hills are probably the most accessible countryside from Clapham Junction. Boxhill & Westhumble station is just 45 minutes away and gives direct access onto the North Downs Way and Ranmore Common (✆ 08451 272920, www.southernrailway.com). A little further afield, but offering a different walking experience, are the open chalk slopes of the South Downs. Amberley station is 1 hour 20 minutes travelling time and from there you can be on the top of the downs in just a few minutes. The New Forest is also well within reach, and South West Trains (✆ 0845 6000 650, www.southwesttrains.co.uk) run a direct service that takes just under two hours. Beaulieu Road station, for instance, is in the heart of the National Park and you can begin your walk as soon as you step off the train. The Time Out book of Country Walks near London (2 volumes) has lots more ideas.

Where can I buy a ladies’ below-knee length waterproof walking jacket? I am fed up with normal length jackets dripping on my trousers, soaking them above the knees. Joan Jones

Minnie Burlton: There are several options in the shops. Patagonia (✆ 0800 026 0055, www.patagonia.com) make the Women’s Rain Shadow Trench Coat, £190, a sleek full-length waterproof with a removable hood and two-way zipper. Rohan (✆ 0800 840 1411, www.rohan.co.uk) also make a full-length, ultra-breathable waterproof called the Women’s Hilltop Jacket, £185 (pictured left). Two others offer jackets that come down over the tops of the legs: Sprayway (✆ 0161 366 5020, www.sprayway.com) has the Maia jacket, £110; and Regatta (✆ 0161 749 1313, www.regatta.com) make the Iris, £50.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Top image: Bob Embleton

My friend told me that you’re not allowed to have a picnic on a footpath. Is this true? Sarah Paddington
Anastasia French: The public’s right over a highway is “a right of passage for the purpose of passing and repassing along the way and for purposes reasonably incidental thereto”. Stopping for refreshment or to admire the view counts as a purpose reasonably incidental to the use of the path and is therefore allowed. Sitting on a verge while you have your sandwiches so that others can walk past without difficulty would be absolutely fine too. But bringing a full set of chairs, a table and a gazebo would not be OK because you would be stopping other people from enjoying their right of passage and causing an obstruction. You must also make sure that you keep to the line of the path, otherwise you may be committing an act of trespass while you’re munching on your sarnies. All in all, provided that you keep it relatively low-key and don’t commit an act of trespass or create an obstruction for other users, you are fully within your rights to picnic on a path.

I fractured my left ankle but want to cycle and walk again as soon as I can. How can I stay fit while my foot is in plaster, and regain real fitness quickly once it’s off? Janet McGregor
Dr Helen Crawley: Your exercise options depend on the type of fracture it is. Unstable or displaced fractures cannot bear weight until they have started to heal, but you could try a rowing machine or exercise bike with one leg, and use arm exercise machines, and weights and circuits concentrating on the upper body and your good leg. Once your plaster is off, ask your physiotherapist for advice on improving the stability of your ankle so that you don’t sprain it or even break it again walking on rough terrain. You should ask your GP or consultant whether you need a bone scan or treatment for osteoporosis to reduce the risk of future fractures.

I own a Magellan Meridian Gold GPS and believe the only compatible mapping software is Magellan MapSend Topo GB, which has apparently been discontinued. Where can I get a copy, or is any other suitable mapping software available? Ray James
Peter Judd: Alas, the Meridian range of GPS and its supporting mapping, MapSend Topo GB, have been discontinued. Magellan has withdrawn completely from the UK outdoors market and, disappointingly, doesn’t offer support to its existing customers. The problem goes back to the disastrous launch of the Explorist range of GPS units several years ago, and its later Triton range, neither of which offered PC access for the transfer of digital mapping. It tried to bridge this gap with an Ordnance Survey-based mapping product, which I helped to test, but I found its accuracy so seriously flawed that it couldn’t be launched without big improvements. It never made it on to the market, leaving Magellan offering two ranges of GPS with no supporting mapping, making them extremely unattractive to UK and European buyers. By the time the Meridian GPS, which did have OS mapping, came out, the company had already lost too much market share. Unfortunately, I know of no other mapping that’s compatible with the Meridian range of GPS, and the only place you may find a copy of MapSend Topo GB now is on eBay. I have, though, found one, so drop me an email at office@gpstraining.co.uk.

I love walking but never wear trousers. Is there a skirt available in the same water- and wind-proof material as walking trousers? Moyra McDermott
Minnie Burlton: Finding a skirt that offers the performance of walking trousers isn’t easy, but I’ve found three possible options. Ellis Brigham (✆ 0844 372 1010, www.ellis-brigham.com) sells the Royal Robbins Discovery Skirt, £35, in soft stretch nylon and cotton that’s lightweight and breathable, and wicks. From Rohan (✆ 0800 840 1411, www.rohan.co.uk), the On Location Skirt is said to have “the performance of specialist trekking trousers”. It’s made from a rugged polyamide, which is wind-resistant, high-wicking and very quick-drying. Alternatively, Pennine Outdoor (✆ 01524 263377, www.pennineoutdoor.co.uk) sells specialist fabrics for those wanting to make their own outdoor garments, including a breathable microfibre fabric called P32, which is ideal for making high-performance clothing. It also offers a made-to-measure clothing service and would be happy to custom-make a walking skirt for you.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Q: After years of avoiding exercise, my friend is looking to get fit in 2010 and I’m encouraging her to try walking. Can you recommend a regimen that will ease her into walking gently but build up over time so I can eventually go on a hike up Snowdon with her? Jo Atherley

Dr Helen Crawley: Walking is an excellent way back into exercise as you can improve at your own pace. The goals your friend sets should be hers and will depend upon her current level of fitness and any problems such as arthritis, or heart or lung disease. Your friend could start by calculating how far she usually walks by using a pedometer for a few days and averaging the results. She can gradually increase her daily walking by 1,000 steps every week. This is easily achievable by walking instead of taking the car, and adding small walks to your daily routine. In a few weeks, your friend could be starting to climb hills and going for longer walks once or twice a week. She should then gradually increase her walking pace, tackle bigger hills and enjoy longer hikes until she’s ready to conquer Snowdon! There’s lots more advice for first-time walkers, including a 12-week structured starter pack, at www.getwalking.org.

Q: I travel to India every year to take part in a pilgrimage, which involves a two-day climb to a temple at 457m/1,500ft. When I reach the top of these mountains, my legs feel weak and shaky so I worry I could fall on the descent. My knee joints and general health are fine; my doctor says it’s just the age I am (72). Are there any food supplements or things I can do to strengthen my leg muscles? I Oberoi

Dr Helen Crawley: I agree with your GP about the problem being age-related, but it’s excellent news that your legs are free of arthritis and your muscles don’t give out before you reach the summit. The most likely cause of your wobbly legs is the sustained effort of climbing a mountain. Most weeks you walk for a good number of hours, but mountain climbing requires continuous effort and muscle power to lift your weight. I recommend a healthy balanced diet and graduated training rather than food supplements. Build up to your pilgrimage with regular hill walks, steadily increasing your distance. When you tackle the mountain, take your time on the ascent, enjoying frequent breaks and regularly snacking on high-energy foods with plenty of fluids. Before descending, take a good rest, and eat and drink again. Walking poles may also increase your stability and confidence.

Q: There is a public footpath through a farmyard in Worcestershire that has been blocked off by the farmer with chained gates. How do I get the route opened up? Theresa Flatley

Anastasia French: First, you should check with the local highway authority’s rights of way team to see if this path is actually a registered public right of way. All county councils and unitary authorities must keep a definitive map, which is the legal record of public rights of way. If it’s on that map, then the locked gate is an obstruction and the highway authority should remove it. If not, then the highway authority is under no obligation to do anything. However, if you believe the path has been in public use for 20 years – without interruption – then you can apply to have it added to the definitive map as a right of way. Speak to the rights of way team about making an application. You’ll need to provide user evidence from several people confirming that they’ve used the path over the 20-year period. The Ramblers website has more info at: www.ramblers.org.uk/rights_of_way/take_action.

Q: Years ago I saw something advertised that could be strapped onto walking boots to make them grip better on icy surfaces. Do they still exist? Maggie Lowry

Minnie Burlton: They do indeed! Ellis Brigham (✆ 0844 372 1010, www.ellis-brigham.com) stock the Yaktrax at £14.99, which adds traction to your boots using metal chains. Petzl Charlet make an alternative device employing studs, called the Spiky; Tiso sell them for £25 ✆ 0141 552 6642, www.tiso.com). Neither should be used in mountainous terrain, where only proper crampons are suitable. Similarly, walking poles with metal – rather than rubber – tips can be useful to maintain balance and aid grip in icy conditions.

Q: I’ve never tackled a long-distance path before and I don’t drive a car. Which path would you recommend for a first-timer using public transport and how should I prepare? James Davison

Andrew McCloy: For an easy, scenic route use the seasonal Coasthopper bus to explore the Norfolk Coast Path; or try the hillier Calderdale Way in West Yorkshire via local trains and buses. But my top choice is the Thames Path National Trail, pioneered by the Ramblers and a wonderfully diverse riverside route from rural Gloucestershire to the heart of London. Its 294km/184 miles make for an easy fortnight of day-long walks, using trains, buses and even boats. Check out the new Thames Path Travel Planner at www.nationaltrail.co.uk/Thamespath for more information, or purchase The Thames Path Companion by Jos Joslin (£4.95, ISBN 9780956107404), which includes details of accommodation. Remember to get in shape beforehand with regular weekly walks, don’t be over-ambitious in your daily targets (no more than 22km/14 miles per day), and avoid carrying too much!

Q: As secretary of Retford Ramblers, I’m unsure which side of the road I should be recommending our group walks on when on country roads. The local council says if there are more than six walkers we should walk on the left, but the standard advice used to be to face oncoming traffic on the right side of the road, unless approaching a blind bend or other hazard. Which is correct? Judith Anson

Des de Moor: It was the last but one edition of the Highway Code that triggered all the confusion as it contained a blanket statement that organised groups should walk on the left if there was no footway. Our advice continued to be that this was inappropriate for typical Ramblers-led walks. We subsequently lobbied the Department for Transport and then suggested rewording the rule for the latest revision of the code. As a result, the rule has been modified. It doesn’t go as far as we’d like, but it now at least says ‘large groups of people walking together’ (www.direct.gov.uk/highwaycode, rule 5), rather than a blanket rule for all groups. Of course that does prompt the question of what constitutes a large group, and I’m sure the writers of the code intend some judgement here on behalf of those organising led walks. I believe that for all but the largest groups, the current advice we give – to walk on the right side of the road – is the best advice.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.

Q:

Karen Inkster: Leaving a note of where you’re walking is highly recommended. There is no official way of registering your route with the police or mountain rescue in the UK, but some police forces (such as Dumfries and Galloway Constabulary) have a system where you can submit your walk online. Print off a copy of your route and leave it in your car in a visible location or with a friend or family member, too. Carrying a mobile phone is good, but its batteries can obviously run out and there is no guarantee of a signal in the hills. However, emergency services can track mobile-phone movement and pinpoint the last recorded location, even if the phone has lost its signal or has run out of power. You may not favour GPS, but consider buying a personal location device that uses its network to constantly show your location on a website. For more about safe walking, visit www.ramblers.org.uk/resources.

Q: I always wear the correct boots and socks, but am prone to blisters. What will prevent and treat these quickly? I have heard that surgical spirit makes the feet harder. Loretta Cowen

Dr Helen Crawley: Many walkers swear by it, but there is no scientific evidence that surgical spirit helps prevent blisters. Blisters develop when there is moisture and friction, so keep your feet dry and reduce rubbing. Try socks in synthetic wicking fabrics or wearing two pairs to help draw away sweat. Change them during your hike and use talcum powder to absorb dampness. A study of United States army cadets showed that aluminium chloride antiperspirant applied for three nights before a long hike halved the risk of blisters, but beware — it commonly causes irritation, so watch out for a skin reaction. To minimise rubbing, moisturise your feet and smooth any rough, dry areas. Finally, make sure shoes are neither too tight nor loose.

Q: I have size 51⁄2 feet, but they are very wide and have a high instep. I have never found a pair of boots (or even shoes) that I can walk in for more than a few miles without huge discomfort. Do the experts have any advice as to where I can find something that will fit? Chris Benner

Minnie Burlton: I spoke to John Holburn, a senior fitter at specialist bootmakers Altberg, in Yorkshire. His advice is that, since men’s sizes start at a UK 8, women’s boots will offer more choice for smaller feet — and there is very little difference between male and female models. Look at different widths, too — Altberg offers five. John is able to fit 99% of the people who come with complaints about finding footwear to fit using Altberg’s off-the-shelf range of leather boots, which start at £135. The last resort would be to have boots custom-made for you, but there is a two-year waiting list at Altberg and the price is around £1,000. John stresses, “This isn’t a service that anyone can phone up and ask for; it really is only for those who cannot find boots to fit, which, in our experience, is a very small number of people.” To book a boot-fitting appointment with Altberg, call ✆ 01748 826922 or visit www.altberg.co.uk. Other retailers such as Brasher also offer boot-fitting services — call ✆ 0191 516 5780 for details of your nearest store.

Q: I’d like to buy a new ‘smart phone’ with GPS and mapping software. Will it be as good as a dedicated GPS unit? Wayne Millard

Peter Judd: It is perfectly feasible to navigate the hills on a smart phone with a full OS map to guide you — but be aware that some of its features depend on internet connectivity. A phone is also unlikely to be as robust or waterproof as a GPS and may have a poor battery life. That said, smart phones give access to a wealth of walk information, such as points of interest en route. Many come with a mapping application, but while this is detailed enough for town, it is too basic for reference on the hill. Instead, upload OS Explorer or Landranger from ViewRanger (www.viewranger.com). Find out more about maps for your phone on www.gpstraining.co.uk.

Q: I’ve recently been diagnosed with sacroiliac pain and was told to increase my exercise. But I find walking painful and advice on the internet suggested I should rest instead. Which is correct? Jeanette Webster

Dr Helen Crawley: The sacroiliac joints (SIJs) are where the lower spine (the sacrum) and the pelvis are joined by ligaments. The diagnosis of SIJ pain can be difficult and its treatment complicated, which may be why you are finding the management of your problem so confusing. Pain is caused by dysfunction or by inflammation. Dysfunction may be down to a problem with the joint — either it’s loose, causing too much movement, or so stiff there’s too little movement. Treatment may include painkillers, improving posture and gait so the SIJs are not strained, physiotherapy to improve mobility, rest when the joint is aggravated and exercises to prevent pain. SIJ inflammation is called sacroiliitis and is caused by an arthritic disease such as ankylosing spondylitis or psoriatic arthropathy. A blood test will indicate if this cause is likely and a rheumatologist can then recommend medication to treat the pain.

Send us your questions
Do you want an answer to a health, gear or legal question? Then write to us at walk, Ramblers, 2nd Floor, Camelford House, 87-90 Albert Embankment, London SE1 7TW or email denise.noble@ramblers.org.uk with your name and address. Letters may be edited and may be included on this website. We are not able to acknowledge letters.

The writers of all letters published will win a HotRox Electronic Hand Warmer – the new way to stay warm. They’re rechargeable and can be turned on and off at the flick of a switch. HotRox hand warmers are the must-have accessory for everyone who enjoys the great outdoors. Visit www.thehotrox.co.uk.