Hiking is a compelling form of exercise and something that thousands of people partake in every year. However, it can be hard on your feet. Hikers often have mangled toes and heels, and sometimes even shins.
So, what can you do about this as a keen novice hiker looking to explore the great outdoors? What options do you have?
That’s where this guide can help. It looks at how you can go hiking without ruining your feet. Here’s what you need to know:
Treat Hotspots Immediately
First, you’ll want to treat hotspots immediately. Ignoring these often results in painful blisters that prevent you from walking on subsequent days.
Hotspots are essentially patches of skin on your foot that get hot when your shoe or sock rubs against them. A few minutes of this is usually okay, but if it carries on for much longer, the risk of a blister forming goes up substantially.
Therefore, treat these hotspots quickly. Apply a dressing to stop the rubbing or end the hike and bed down for the night. Don’t just push through as it can result in even more problems in the future.
Wear Proper Hiking Socks
You should also invest in proper hiking socks. Don’t just slap on the first pair you find in your drawer in the morning.
For example, HeatHolders thermal socks are an excellent choice for the winter because they provide protection against the cold and rubbing.
You can also buy double-layered socks. These work by allowing friction to take place between the inner and outer fabrics, bypassing the skin entirely.
Never go hiking without socks. You’ll get blisters almost immediately unless you’re using toe-shoes.
Trim Your Toenails
Another pro tip is to trim your toenails before you go hiking. Cutting them straight across reduces the risk of them becoming ingrown.
It also makes wearing boots more comfortable. If you have a long toenail on your big toe, it can cause the shoe material to push into it in a concentrated way instead of distributing the force across all your toes. Over time, the nail bed can become fatigued, leading to annoying pain that won’t go away.
You don’t want your toes to hit the front of your boots on descents either. Again, these can leave you in pain.
Adjust Your Laces
You also want to adjust the laces on your hiking boots for a better fit. Experimenting with different lacing techniques is a good idea.
Laces can dig into the top of your foot if you're not careful, especially on longer hikes of more than about five miles. As the distance rises, the importance of getting your lacing right increases even faster.
Ideally, you want the tongue of the shoe to press into the top of your foot with a moderate, even force. It shouldn’t feel tighter at the top or at the bottom.
Because of this, it is worth playing around with the laces for a while to see what works best for you. It can take a few minutes, but once the laces are in the right place, you just need to tie up your boots every time you put them on.
If your feet are sliding around in your boots, it usually means they are too loose. You should be able to tighten them from the laces, but they still move around. If they do, you need a smaller shoe.
Use Blister Prevention Strategies
Failing that, you can also use blister prevention strategies. Things like footpowder and anti-chafing balms applied before hiking can be excellent options.
Some people like to put plasters on areas prone to blisters before setting off. These offer an additional layer of protection that prevents sore spots from developing in known, problematic areas.
Taping skin with sports tape or moleskin is also an option. Again, these materials act like an additional layer of socks.
Pack Extra Socks
Another pro tip is to pack an extra layer of socks when hiking and change them when needed. Often, socks will wear out during trips or simply get too sweaty to be comfortable. When this happens, putting on an extra pair helps you stay fresh.
Wet socks on hikes are also a risk, especially during the cooler months of the year when there is more standing water. Instead of squelching around in them and trudging ever-onwards, you can simply slip them off, put them in a zipper bag, and then put on some nice warm socks from your backpack.
So there you have it: how to go hiking without ruining your feet.