Uneven Terrain

How To Care For Your Feet When Hiking On Uneven Terrain

Hiking is a difficult feat for most people, but there is a big payoff in reaching the end of the trail. Not only does it offer breathtaking views, but completing a long, vigorous walk also gives you a tremendous sense of accomplishment.

However, there is one drawback, hiking on uneven terrain can be tough on your feet.

Whether you are a newbie or a seasoned hiker, you will want to ensure that you get off to a good start on your next expedition. We will go over all you need to know about foot care while hiking.

What Happens To Your Feet When You Go Hiking?

Imagine walking the most picturesque trails or countryside footpath and now imagine your feet in excruciating pain while you do it.

Hiking puts your feet through a lot more than they usually do, bearing the weight of your hiking backpack, crossing unknown terrain, and ascending/descending steep hills. This is why hiking foot care is so important, you can only go as far as your feet will allow!

The following are three of the most common causes of hiking foot pain

  1. Blisters: Blisters are pretty common among hikers, especially when you are putting in the miles or your hiking boots do not fit properly. These fluid-filled pockets under your skin can wreak havoc on your trip by causing unbearable foot pain, itching, and skin redness.
  2. Plantar fasciitis: Plantar fasciitis (also known as “policeman’s heel”) is caused by inflammation of a thick band of tissue connecting your heel bone to the toes. Plantar fasciitis can keep you from hitting the trails due to the stabbing pain it causes near the heel.
  3. Hot spots: Red “hot” spots on your foot are a warning sign that a blister will likely form if you do not stop and deal with the situation. A blister, if left untreated, can turn into an open wound, corn, or callus.

Are You Prepared For A Long Hike?

Foot pain is the worst thing that can happen on a long hike. Fortunately, there are several things you can do to gear up for your hike and avoid foot problems:

Choose The Right Hiking Boots

Your hiking boots should be a perfect fit for you. Nobody ever liked an ill-fitting pair of boots. Taking the time to find the perfect fit can be the difference between bliss and blisters.

It is also worth mentioning that most hiking boots are designed with minimal arch support, so you may want to consider purchasing aftermarket insoles (or footbeds). Buying quality insoles can improve your footwear comfort, support, and fit.

  • When shopping for hiking insoles, keep in mind that arch height does not come in one standard size. So instead of a “one-size-fits-all” option, you should look for an insole that matches your arch height and fits you perfectly.

Oh, and remember to break in your boots before your hike.

Wear The Right Socks

The best hiking socks are lightweight and balance breathability and comfort. If your socks are too thin, they will not cushion the impact of your shoe, resulting in foot abrasion. On the other hand, you will end up with excessive foot sweat if they are too thick. Both of these foot problems can throw a wrench in your hike.

Train For The Hike

You would never attempt to run a marathon without conditioning your body for the stress you are about to put it through. The same is true for your long-distance hike, especially if this is your first time doing it.

Here are a few tips to help you train for your hike:

  • Perform aerobics exercises to improve your cardiovascular health and train your body for continuous movement over a long period.
  • Do resistance training as it can help you improve your endurance by strengthening your muscles.
  • Do your homework before embarking on a long-distance hike to better understand the terrain you will be traversing.
    • After scouting the terrain, practice using your gear; learn how to pitch your tent and get used to the weight and fit of your backpack.

Taking Care of Your Feet On The Hiking Trail

Your feet can make or break your hiking experience. Pay attention to your body when you are out on the trails and address any foot problems that surface. Keep an eye out for hot spots that could escalate into blisters or other types of pain that could result in an injury.

Tips for Recovering From Your Long Hike

When you return home after your long-distance hike, you will want to recover as soon as possible.

Keep an eye out for the following symptoms, which signal that you should see your local podiatrist or another medical professional:

  • Intense foot pain that has not gone away after a few weeks.
  • Foot swelling (also known as “pedal edema”) that has not disappeared despite several days of home treatment.
  • Foot pain or swelling that worsens with time.
  • Numbness, stiffness, or tingling in the ball of the foot
  • An unhealed open wound on your foot.
  • Warmth, soreness, or redness in an affected area.
    • If you come down with a fever, these may indicate an infection.
  • While standing or walking, you are unable to put any weight on your foot.

Conclusion

You are ready for your hike now that you have learned the basics of hiking foot care. We hope you found this hiker foot care guide useful. Visit FootDocStore.com for foot products and for more information on how to keep your feet and ankles healthy.

Posted in Foot Care News.