You’ve checked the weather forecast one last time. Your hiking pack is ready, complete with water and your favorite energy-boosting snacks. You’re just about ready to tackle the trail, but there’s one other important thing to consider before you hit the trailhead: your feet.
“Hiking is a great way to experience sunshine and fresh air, connect with family and friends, and get some exercise. Whether it’s a short walk in nature or a multi-day adventure, proper foot and ankle care will help ensure a healthy, comfortable hike,” says Shannon Meredith, DPM, a board-certified podiatrist at Northern Light Health.
According to Dr. Meredith, these tried-and-true tips will help keep your feet healthy during your hike:
- Choose the proper footwear. Hiking boots and lighter “trail runners” are good options as long as they are well fitting. Wear your shoes in gradually before your hike so your feet get used to them. If you plan to hike a lot, consider having your shoes professionally fitted.
- Wear clean, dry moisture-wicking socks, and always bring a spare set. Many hikers avoid cotton socks because they absorb a lot of moisture. Wool and synthetic fibers are better choices.
- Handle blisters before they become a problem. If you feel a hot spot, stop immediately and apply blister tape before a blister develops. Some hikers also have success with blister patches, gel toe protectors, and antiseptic ointment.
- Keep your nails trimmed. Long toenails can press against the front of your shoes and cause pain and discomfort.
- Take a break. Whether you’re a weekend warrior or a long-distance hiker, know your limits and take time to rest. Your feet will thank you, and you’ll have an opportunity to snap some photos and soak in Maine’s natural beauty.
Minor pain after a hike will usually resolve on its own, but if you experience severe pain or your pain doesn’t go away after a few days, follow up with your practitioner. Your practitioner will discuss treatment options with you and may refer you to a podiatrist, a physician who specializes in foot and ankle care.