Half way through your hike, take off your boots and socks, and do a little hydrotherapy in nearby surface snow/water or with your own water bottle.Īt the very least, rub your feet and ankles to stimulate drainage. Try hydrotherapy to increase circulationĥ. Even the best hiking socks can't stand up to that. Tip: Be sure your toenails are trimmed so they aren't snagging your socksĪnd/or bumping against the boot with each stride, especially downhill No wonder you have sore feet after hiking! Hiking socks are sliding around creating friction (and therefore heat), you may be setting up an inflammatory cycle leading to pain. Are your socks playing nicely with your boots? Īnd only make major hiking purchases from a store that will take them back if they don't work out. Read this Ultimate Guide on choosing hiking boots. If you're purchasing new boots, be absolutely sure they fit the contours of your feet. You owe it to yourself to try several different brands of boots - beg, borrow, or rent them. they're stored in direct sunlight for months on end, going through temperature extremes and exposure to UV radiation.they are put on a shelf with lots of grit and dirt clinging to them.they get wet and are dried too fast near a strong heat source (a stove or fireplace).Whatever else plays into a snug but not binding fit. And lightening up your pack is always a good idea.įor years, it's time to check the tread, the inserts, the laces, and.Until the load is balanced and your feet feel some relief. Too much weight, or weight which is unevenly distributed, can show up as foot pain.ĭifferent pack, and always use the sternum (chest) strap and hip belt to distribute weight properly through your lower body.īe shy about tugging and adjusting each and every strap on your pack Hiking for weight loss tips are here, if you're interested.Losing a bit of poundage may reduce the problem, so ask your doctor about this. Sore feet may also have something to do with your body weight. You want to rule out issues withīe honest with your doctor by giving her important information: the distance you hiked, trail conditions, the weight of your pack, and the onset of your symptoms. Get your foot soreness checked out by your health care provider. Hunt and peck through these tips for dealing with sore feet.ĭon't overlook anything in your search for the end to your sore feet dilemma! Let's get started with a check upġ. Ten things to rule out or change if you have sore feet after hiking īut only after you read the best tips for dealing with your sore feet. ![]() Rule out the following ten factors, one at a time, until you find relief after putting in miles on the trail.Īnd if your back is sore, too, read this. There are many, many things you should consider to solve the problem of sore feet after hiking. Many people write and ask me the pivotal question: After a long run, I usually sneak in a few minutes on these balls before leaving for work.Foot care for hikers can be a sore subject. But after a little while, you’ll get used to them and really appreciate them. Like working any muscle you’re not used to working, your feet may feel sore or tender the first few times you use these-when I have patients stand on them for the first time, their eyes light up. ![]() The spikiness and instability of these balls allows the small bones in your feet to move around in ways that regular footwear and walking on flat surfaces does not. To challenge the feet to work muscles they’re not used to using, I love these Yamuna foot wakers. As advanced as running footwear technology has become, our feet are begging to be naked and free so they can adapt to different surfaces and grip onto uneven terrain. When you surround the feet with tons of support, they may become weaker because they don’t have to work as hard to do their job. This isn’t too different from having your feet in cushy, supportive sneakers every day. Imagine your hands are in mittens every day, and then you decide you want to go rock climbing. Give your feet a stability challenge-sans sneakers.
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