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.

Debbie McDaniel

09:38 22 Oct 18

The staff were wonderful, very patient and helpful with selecting a proper pair of shoes. Even when I had an issue with a pair of shoes I bought weeks later, the store realized the issue was a manufacturing defect and promptly reordered another pair. I also tried their medical foot spa which was a an awesome experience. The nail technician was very friendly and knowledgeable and welcoming. 5 ðŸŒŸ service all around. Highly recommend active foot store in San Diego.

Ivy Bell

10:05 15 Oct 18

Life Changing! I have struggled for over 15 years with a foot problem. I was referred to Connie at your Costa Verde location. Connie used a process to map my feet. It took a few weeks to adjust to the orthotics but it has been worth it. I have been pain free for about 4 months now. But that's just the start of the story. I have been able to return back to walking and exercises. I've lost over 20 lbs, lowered my A1c(blood sugar), lowered my Blood Pressure, and overall increased my health! I have been able to do things that I haven't been able to do in over 15 years. If that's not life changing, I don't know what else to call it. Oh, and today, I ordered two more sets to be built so I can rotate them. Thank you so much, Connie and Dr Cruse

Donna Speth

12:15 28 Sep 18

Thank you Dr. Reingold and all your staff, I appreciate your incredible patience and support. This whole process was so important to my quality of life. I never knew until now how important it is to have happy feet!!I didn't put it together how my feet could make my hip and back hurt, so all this time I was treating the symptom vs. the cause. I'm so grateful that you helped me work it all out!!

Tan Ripplinger

09:37 13 Aug 18

My podiatrist recommended the store well over eight years ago. I was fitted with orthotics to aid in my foot fuss that consists of bunions and hammer toes. I then have bought only quality shoes with good support from Active Foot Store. I had an additional pair of orthotics made and have never looked back. My job requires me to be on my feet, sometimes on concrete for up to 8 hours a day. I have happy feet and this translates to a happy employee. The staff have always been friendly. Connie, Pert and Katherine have always treated me with respect. Their concern is for my comfort and I truly appreciate that.

Keri Bryant

11:22 17 Aug 18

I went to Active Foot Store on the advice from my Kaiser podiatrist. I have foot fuss. This includes bunions and hammer toes. I was fitted for orthotics and have never looked back. This was well over eight years ago. Since then, I have had an additional pair of orthotics made and have only worn the high quality shoes that Active Foot Store sells. They provide support and are stylish as well. I remember the doctor comparing my feet to the tires on my car - meaning that we need to change out our shoes far more frequently than we think. He was absolutely correct. I have happy feet all the time. The staff are very pleasant and I highly recommend Active Foot Store for anyone who takes the care of their feet seriously. They are professional, courteous and even have a sense of humor to boot.