Avoid Hiking Foot Injuries: Tips and Information

Avoid Hiking Foot Injuries: Tips and Information
Hiking is a fun activity especially during long summer days. The right pair of hiking shoes is key to avoiding hiking foot injuries. One of the challenges hikers face is that by the time their hiking shoes are broken in, they need to start breaking in another pair. To protect your feet no matter the conditions, consider the tips below.
Get the Right Fit
You need hiking shoes that:
• Support the ankles
• Don’t compress the foot
• Clear moisture easily
• Tolerate pressure as you move up and down
While your legs and heart may be working harder on an uphill hike, your feet will take a lot more pressure on the downhill portion. If you notice any instability on the way down, such as a feeling of wobbliness or a tendency for ankles to turn, adding quality arch supports can be a worthwhile investment
Allow for Expansion
As your body warms up, things will get toasty inside of your hiking boots, and your feet may swell. If you start to feel tightness in the toe box or pain on top of foot, make sure you stop and air out your feet. Elevating your feet will also reduce inflammation.
Experienced hikers always carry a blister kit. However, if your blister kit is getting a lot of use, it’s a good idea to upgrade your socks to wick away moisture, avoid hot spots and protect your feet in the long run.
Stability Is Key
One of the most common hiking foot injuries is a rolled ankle. One rolled ankle can mean a long tumble down the trail that you just worked your way up. Keeping your feet dry and blister-free is one of the most critical factors in maintaining a stable tread.
If your feet hurt and you’re favoring one part of your foot, your tread will be off-balance, and your body will follow. Sore feet can easily lead to:
• Turned ankles
• Stiff knees
• Tight hips
• Low back pressure
Add a bit of moisture on the trail, and you’re at risk of a fall. Take regular breaks to let your feet dry out, carry extra socks and rest if you need to.
While a good running shoe will have a little torque or twisting power from side to side, you want your hiking shoes to offer more stability across the ball of the foot especially. On your starter hikes, make sure you do some test twisting to make sure that the hiking shoes feel stable and that your feet are well-cushioned across the arch.
Elevate, Ice and Stretch
Your feet really take a beating on the downhill. If you notice that you have swollen top of foot, you may be at risk of extensor tendonitis. Getting off your feet as soon as you’re off the trail can help, as can gentle stretching. Pointing the toes slowly, and then pulling the toes up and flexing the Achilles is a good habit to start.
While on the trail and dealing with pain on top of foot near the ankle, elevate the foot and ice the area for 20 minutes. If you have access to snow on your hike, wear your dirty socks. Pile snow on top of your foot, and then use a timer. Elevate the foot as soon as possible to reduce swelling. After you ice, put on clean socks, and then move slowly to let the foot warm up a bit.
Check the Moisture Clearing Pattern
A morning hike can mean dewy trails and frosty rocks depending on your location. Carefully review the bottom of your hiking shoes for their moisture clearing ability. Water in any form on the trail can make things pretty slick.
Before you start climbing up any rocky paths, take the time to do a touch test. Rocks that are frosted may collect condensation as they warm up, and if they’re dark, you may not notice they’re wet until you slip. If you hike with trekking poles, be ready to catch yourself in the event of a slip, and consider letting the sun warm up anything that has a glaze.
Avoiding hiking foot injuries will be easier if you can plan some short hikes in your new shoes. Look for flat paths, or just wear them while you walk your dog around the neighborhood. Pay special attention to pressure across the top of the foot or any irritation at the ankle collar as well as stability from side to side. It’s also important to practice good foot hygiene, which includes getting medical pedicures for things like calluses and corns. Making sure your feet are ready for your hike is just as important as the shoes you pick.
At The Active Foot Store, our staff are trained and certified in shoe fitting, so we can help you pick out the perfect hiking shoes. We also have a medical director who is a foot specialist, and we offer custom orthotics.