Tips for Avoiding, Treating Trail Foot Injuries

• Know how to avoid, treat foot-related injury
• Tips to avoid sore feet, legs, back on hike
• Carry a first-aid kit for your feet, ankles
• How to avoid trench foot on hike with kids
• Is trendy barefoot hiking the way to go?

Learn about trail guidebooks available in the Hittin’ the Trail series.

How to keep your feet warm when hiking

As an extremity, your feet likely will get cold before any other part of your body. That chill can make for an uncomfortable walk and quickly sap your energy. Combine it with wet feet, and you've got a potentially dangerous situation, especially in winter, as hypothermia or frostbite can set in.

Keeping your feet warm and dry during a hike starts with how you dress. Always layer your foot with a wool sock – not cotton, which is a poor insulator and retains moisture, actually worsening the chill – and a waterproof boot over them.

In addition, make sure there is no gap between the boot top and the bottom hem of your pants. Wear mid-cut hiking boots with waterproof pants – rather than denim, which doesn’t dry quickly – with elastic bands that can be rolled over the boot top. This will keep snow and rain from dripping into your boot and will help block the wind from striking the lower calf.

For infants and toddlers who you’re lugging in a child carrier, consider insulating their feet with merino wool socks and a down bootie. Also watch for a gap between their boot and pants, as this is more pronounced when one is sitting.

If your feet tend to sweat, wear a different sock and shoe when driving to the trailhead. Once you arrive, towel off your feet then change into your wool socks and waterproof hiking boots so that you start the hike with dry and warm feet.

Finally, keep a pair of dry wool socks and a hand towel in your backpack. Should your feet get sweaty or chilled during the hike, you then can switch out your socks. Before changing, take the socks out of your backpack and tuck them into your shirt against your body so that they warm up.

Learn about trail guidebooks available in the Hittin’ the Trail series.

Tips to avoid sore feet, legs, back on hike

When hitting the trail, wear well-fitting hiking boots to avoid foot pain and
falls. Photo courtesy of George Hodan.

Given the largely sedentary nature of our schools and workplaces, sometimes we can set up our feet and bodies for a painful walk before we even hit the trail. Our bodies simply aren’t used to walking long distances, even though humans are optimally designed for it.

Indeed, being on one’s feet all day after a week of sitting at our desks or in our cars can result in sore soles, strained leg muscles, and lower back pain. That often means a difficult hike or a miserable couple of days after one.

Should you spend a lot of your time during the week sitting, do the following to ensure your feet and body are able to handle a hike:
g Don right kind of footwear – Put on well-fitting hiking boots and wool socks that give you traction, cushion your footfalls to prevent blisters, and better support your muscles, especially the ankle. Like a handicap score in golf, well-fitted footwear gives you the advantage, but in avoiding strain and sprains.
g Stretch before a hike – Stretching out your leg muscles will help warm them so that they don’t snap or turn sore during the walk.
g Maintain good posture – Your mother was right. Standing tall rather than slumping helps you to avoid neck, shoulder and back pain.
g Stay hydrated – Muscle cramps are more likely to occur when you don’t replace the water lost in your body from sweat. The hotter the weather, the more water you’ll need in your canteen.
g Sit during breaks – Getting the weight off your feet is vital. While sitting, elevate your feet for a few minutes.
g Treat blisters right away – If you feel one forming, take a rest break and address the issue. Letting it go can lead to a larger blister and a more uncomfortable hike.

Learn about trail guidebooks available in the Hittin’ the Trail series.

Prepare your feet to avoid injuries on hike

Most hikers will agree that the most important piece of gear and equipment they have for the trail is their own feet. There’s good reason for such an attitude: If your feet are sore, the hike will become a death march rather than a pleasurable activity. This is even truer for children, who lack an adult’s ability to resist physical pain to achieve a goal.

Fortunately, you can take some simple steps with your feet and those of your children to ensure the hike remains enjoyable.

Before the hike:
g Trim toenails – Long toenails will place pressure on the toe as they push against the boot. Toenails shouldn’t catch on socks, either, or they’ll wear a hole in them, which can lead to blisters. Trim straight across the nail rather than round the corners.
g Smooth calluses with a file – Blisters can form under large calluses, resulting in an infection. Calluses usually occur because of ill-fitting shoes.
g Rid inside of hiking boots of lint and small stones – This debris only will rub against your feet as they eliminate the spacing between your sock and hiking boot.
g Replace frayed shoelaces – Ripped laces won’t tie properly, creating pressure points on the top of your feet and preventing the boot from fitting snugly, which can lead to twists and falls.
g Replace the insole – Use a thinner pad if the boot fits too tightly or a thicker pad if the boot fits too loosely.
g Apply baby powder to inside of boot – This helps absorb moisture and keep the foot dry. Excessive moisture from sweat can lead to cold, wet feet.

When putting on boots:
g Wear wool socks – Cotton socks don’t absorb moisture as well. Wool socks also tend to be thicker, providing more cushion.
g Smooth socks around feet – Socks that are bunched up lead to friction and blisters. They also may expose part of the bare foot or leg to the boot, which definitely will be uncomfortable and lead to skin burns.
g Tie laces properly – The laces should ensure that the boot is snug but not tight. If laces dig into the foot, they will be uncomfortable.

Also be sure you know how to treat blisters and have the materials for doing so in your first-aid kit. While the above tips should prevent any problems, being able to address any foot issues during the hike will help tremendously.

Read more about day hiking with children in my Hikes with Tykes guidebooks.

How to avoid, treat sore feet during a hike

There’s no more important piece of gear to a hiker than his feet. Once his feet are sore, the hike is over.

Hopefully, your sore feet are due to muscles and connective tissue overstressed by excessive walking or carrying too much weight. Other problems, such as obesity or flat feet, could be the cause, and to resolve those issues, you should see a doctor.

Avoidance
Among the best ways to avoid sore feet is not wearing tight-fitting shoes or that are tied too tightly. This will help eliminate bruising and pain. In addition, wear wool socks that wick sweat away from the feet rather than cotton socks, which become swampy, and can lead to blisters or fungal infections.

Also, carry less gear into your backpack. Usually your knees will the first to buckle under the pressure of excessive weight, but your feet will soon follow.

You also may need to walk a shorter distance. Each of us has our limitations, so there’s no shame in only being able to do a mile. Rest assured, the more frequently you walk what you can handle, the farther you’ll be able to go with each passing week.

Take a look at the quality of the trail as well. Uneven surfaces, especially those with a lot of stone or scree, can quickly wreak havoc with your legs and ultimately your feet. Seek trails with level grades until you build up your leg strength.

Treatment
To treat sore feet on the trail, begin by removing weight from your backpack. Also, change into dry socks if possible. Finally, select a different, easier route if possible.

Once home, try a foot bath by soaking your dogs in warm water mixed with epsom salts. Afterward, stretch your feet, especially with a runner’s stretch. Massaging your feet also can be beneficial; apply gentle thumb pressure to the sore areas and use lotions or oils

Read more about day hiking with children in my guidebook Hikes with Tykes.