As a hiker, your feet are your most prized and important tool. Keeping them happy and healthy is of the utmost importance. Besides foot health essentials like selecting the proper footwear and socks, here are five quick, insider tips to keep your feet happy every step of the way!
Tip #1 - Use Vaseline/ petroleum jelly
A thin layer of petroleum jelly over high friction spots (usually your heels and between toes) will reduce friction and decrease your likelihood of developing a blister, cut or raw spot.
Tip #2 - Ensure your socks are 100% dry before re-wearing
Tie them to your backpack for an extra air dry. Prolonged moisture leads to skin breakdown which makes your feet more susceptible to skin injury. If you are hiking in a wet climate or during rainy season, your feet are bound to get wet; however, always start your day with dry socks. For this reason, a minimum of two pairs of socks is always necessary.
Tip #3 - Give your feet a cold bath
Dunk your feet and lower legs in a cold river or stream. Cold water helps to constrict your blood vessels and can reduce inflammatory chemicals in your blood.
Tip #4 - Don’t ignore the feeling
If you feel something in your boot or start feeling an ache or pain in your foot, stop, remove your shoe and sock and assess. It is much easier to prevent and manage a small scrape or scratch than “power through” and develop something more significant.
Tip #5 - 2nd Skin Squares and Leukotape are your friends
2nd Skin Squares are a small, hydrogel pads that can increase comfort significantly if you do develop a blister. They are not adhesive; however, so you will need to secure them to your foot with a bandaid or Leukotape. Leukotape is a tan, highly adhesive sports tape which can stay on for multiple days. If you already have skin breakdown, do not put this directly on your skin.
What other tips and tricks do you recommend to your fellow hikers?
Learn. Prepare. Do.
Stacey
Great information. The biggest suggestion that I can give is, once you have found the ideal footwear and socks, do not change them up. If you can hile a long distance with a style of socks and footwear, stick with them. I have seen people blow out their feet by changing somethind during the hike because someone recommended it would be better!