Tips to Eliminate Foot Pain Associated with Hiking

• Carry Lightweight Backpacking Gear - Every step you take sends a tiny jolt through your feet that is magnified by the weight of your backpack and all your gear. This can cause foot problems such as blisters, shin splints, heel spurs and plantar fasciitis.

• Wear Lightweight, Breathable Shoes (That Fit) - The best shoes for lightweight backpacking are trail-runners, cross-trainers and lightweight boots. Choosing a hiking shoe that is lightweight, breathable, flexible and (most importantly) fits your foot. You should stay away from heavy leather boots because they are stiff and abrasive to the feet. Buy shoes one size larger than you would normally wear to make room for foot swelling.

• Wear Socks That Provide Enough Cushion (But Not So Thick They Overheat Your Feet) - When choosing hiking socks you want a combination of cushion and breathability. Too thin and they won’t provide enough protection from abrasion and impact against your shoes. Too thick and your feet will sweat like a sauna.

• Replace The Cheap Insoles That Come With Your Hiking Shoes With High Quality Insoles - The cheap insoles do not provide enough arch support or shock absorption and usually end up flat as a pancake within a few hundred miles. It is best that you invest in high quality insoles to save your feet in the end.

• Take Frequent Rest Breaks, Remove Your Shoes And Elevate Your Feet - In hot weather, uneven terrain, or over long distances your feet will probably tend to swell and throb. To counteract this effect try frequent “shoes off, feet up” rest breaks.

• Clean Your Feet Often (And Dunk Them In Cold Creeks Whenever Possible) - The flowing water massages your tootsies, increases circulation, numbs the pain, reduces inflammation and makes everything feel good for a little while. Keeping your feet clean and smooth and free of gunk goes a long way toward preventing hot spots and blisters because it eliminates a big source of friction between your feet and socks (dirt)

• Be Proactive About Fixing “Hot Spots” (Before They Develop Into Blisters) - There are commercial blister bandages (like moleskin, second skin, etc.) but none of them work as well as duct tape. Duct tape works well due to the slippery outside and super-sticky the inside. When applied to a hot spot on your foot, it will stick for a long time, even with sweaty feet, while the slick outside surface glides smoothly against whatever your foot was rubbing on (reducing friction).

Follow these helpful tips and reduce the negative effects that can come with the wonderful sport of hiking.