Nothing drains the fun and pleasure away from what was meant to be an exciting and relaxing hike than an uncomfortable shoe. Chafing, burning, itching, and pain that grows slowly with each step taken—there’s no two ways about it, it’s just plain awful. For that reason, preventing blisters and prioritizing foot health on the trail is important, especially if you haven’t yet had the chance to break in those new fancy hiking boots. In this guide, we’ll cover hiking boot fit tips and ideas to keep you going as if you were walking on air, from trail start to trail finish.
Choosing the Right Footwear
No guide concerning foot care for hiking can begin without addressing the issue at its core, and that’s your choice of hiking shoes. Boots that don’t fit properly can cause a plethora of issues, including blisters, soreness, and more.
When selecting the perfect hiking boots, always prioritize comfort and support. Secondarily, you’ll want to consider the terrain you’ll be hiking and the weather conditions you’re likely to encounter. Here’s a quick list of hiking boot fit tips to keep in mind:
- Fit: Make sure your boots have enough space in the toe box without being too loose. It might even be a good idea to go half a size above so your foot can move comfortably without hitting the toe cap from the inside.
- Arch Support: Boots with proper arch support are essential, especially for multi-day hikes where your feet will endure a lot of pressure and rough or uneven terrain.
- Waterproofing: While hiking and camping are all-season activities, that doesn’t mean all your gear can withstand the weather year-round without issue. Depending on the conditions, waterproof boots might be worth considering, but remember that they need to breathe. Fortunately, hiking boots have evolved to the point where the top models allow for a decent degree of both waterproofing and breathability thanks to technology like GoreTex.
Before we move on, let’s talk about breaking your shoes in. Take the time to wear your hiking boots on shorter walks or during everyday activities before taking them out on a full-on hike. This will soften the material and mold your boots to your feet, reducing the chance of discomfort in the midst of your adventure.
Socks Matter More Than You Think
As per the above, the link between sock choice and foot health on the trail often goes under the radar. Generally, you’ll want to avoid cotton, as this material retains moisture, which leads to moisture and an increased risk of blisters over time.
Merino wool should be your go-to choice. Alternatively, opt for synthetic blends to save some money. Your socks should fit snugly without bunching or sliding. In colder seasons, thicker socks are especially recommended to cushion your feet and your heels.
Preventing Blisters, Swelling, and Soreness – Foot Health on the Trail
Before it becomes a blister, it starts out as a hotspot or a painful, red area, irritated from excess and prolonged friction. Preventing blisters, therefore, involves catching these spots early. If you feel one coming on, stop and assess the area. Here’s what you can do:
- Take a Break: Rest your feet and allow them to cool down.
- Apply Foot Powder: Foot powder or blister pads can reduce moisture and friction, providing relief.
- Bandage the Area: If a blister is forming, use moleskin or blister bandages to protect the area from further rubbing.
Taking Care of Your Feet Post-Hike
If you’re on an adventure spanning a few days or more, getting a blister day one can put a huge damper on your enthusiasm and kill the vibe. For this reason, we share a few extra foot care tips below. These should help soothe the pain and get you in a better condition to be ready for anything in the morning.
- Use Insoles: If blisters and hotspots are a common problem with you, consider using high-quality insoles with your shoes for extra comfort, cushioning, and support.
- Foot Massage to End the Day: Once you’ve set up camp and can take a load off with no more pressing tasks, give yourself a well-deserved rest and foot massage. This can improve circulation and improve tension to ensure some degree of healing throughout the night.
- Foot Hygiene: To keep things from getting worse, make sure to wash your feet daily during the hike. Removing dirt, sweat, and bacteria reduces your susceptibility to infections. Pack a mild disinfectant spray with you on your hikes if you want to be really sure.
The Takeaway
With these foot care for hiking tips, you’ll be well poised to ascend even the most challenging trails without having to worry about blisters or pain. Choosing the right boots, socks, and foot care techniques can go a long way—pun fully intended—and help you enjoy your adventure from start to finish.
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