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portraitoftheoddity · 3 months

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Foot Care for Hiking - A Guide

Hiking is rough on your feet. Any activity where you spend a lot of time moving around upright is going to be, but between the added weight of a pack, the irregularity of the terrain, and the intensity of conditions in the outdoors with heat, cold, wet, etc., hiking for miles can leave your feet far more sore than walking an equal distance on a flat paved road. From getting blisters to bruising toenails to even cases of trench foot among thru-hikers, there’s a lot of problems that can arise.

But if you’re out in the backcountry and your feet are blistered and miserable... you still need them to walk out. So it’s essential that you take care of them, so they can carry you and back safely!

Here are some tips for foot care and maintenance for the new hiker:

BEFORE YOU PLAN TO HIKE

1 - Get Hiking Shoes That Fit Well. This is honestly the biggest thing.

Proper hiking footwear with decent support and traction is really important, not just for comfortable feet, but also for overall safety. A lot of injuries among novice hikers stem from inappropriate footwear that leads to slipping and falling. Hiking boots, hiking shoes, or hiking sandals designed for cushioning your feet and gripping the terrain are worth investing in, since even an expensive shoe is cheaper than the doctor’s bill for a broken leg (ask me how I know!)

But the right type of shoe won’t matter if it doesn’t fit your foot. If your shoe is too tight, it’s going to pinch and rub against your foot uncomfortably and give you blisters. If your shoe is too big, your foot is going to slip around in it, rubbing against the shoe... and give you blisters. If your toes repeatedly ram into the end of the toebox of your shoe because of poor fit, this will result in achy toes, bruised toenails, and possibly even toenail loss on long-haul hikes.

When you buy hiking footwear, try to do so in person. Different brands will have different fits, and you may find one in particular is better suited to the shape of your foot. For instance: I almost exclusively wear Keens because of the wide toe box, since I have narrow heels and wide toes on my weird-ass Daffy Duck feet. An associate may be able to guide you, especially if you’re in an outdoors-oriented store.

So once you have some shoes that fit comfortably and are hiking appropriate--

2 - Break Those Bad Boys In.

Don’t immediately go on a long hike in a brand new pair of shoes you’ve never worn. Practice first wearing them around the house, running errands in them, going for walks in them, running up and down stairs in them, and letting them mold to your feet. Then try some longer walks or short hikes before setting out on a lengthy expedition. If you’re like me and wear specific insoles, wear them in your hiking boots while breaking them in.

If you notice certain issues, like heel slippage or pressure on the top of your foot if you have high arches, try looking into different lacing techniques. This article has some suggestions, and there’s a lot more techniques out there. Experiment with what lacing technique is most comfortable for you!

PREPARING FOR YOUR HIKE

You have your boots and you’re planning to hike. Awesome! Here are some foot care steps that should be part of your hiking prep routine:

1 - Trim Your Nails. Long toenails can snag, and also can ram into the ends of your shoes, causing bruising, pain, and even ingrown toenails. Google “Hiker’s Toe” at your own risk. Keeping your toenails neatly trimmed is a good preventative step, and one I always take the night before a hike.

2 - If you’re prone to blistering, Tape Your Feet. I know that because of some weirdness in my stance and gait and the shape of my feet, there are spots where I am always prone to blistering on a hike. If you’re a brand new hiker, you might not be aware of any problem spots yet -- or you might be the lucky sort who doesn’t have any! -- but if you know you tend to get blisters on the backs of your heels, or anywhere else, get your tape out.

I use Leukotape P, since it’s breathable and sticks well even when it gets damp from sweat, but plain old drug store brand cloth medical tape will do in a pinch. Tape up any problem areas preventatively before setting out -- the tape will provide a barrier between your skin and the area of your boot that’s rubbing against it, reducing the friction. It also secures that top layer of skin in place, reducing the shearing effect between upper and lower layers of skin that results in blister formation from repetitive rubbing.

3 - Put on Good Socks. Your socks should be the right height for your shoe. If you have ankle-high boots, don’t wear low-cut socks; you want your socks to be a consistent barrier between your shoe and your skin. You also want socks that-- like your shoes -- fit. You don’t want them so snug that they’re digging into your calves and cutting off circulation, but they shouldn’t be loose and moving around in your boot either, and the heel cup should line up with your foot’s heel.

For sock material, merino wool is the go-to choice among hikers, though polyester and nylon also make appearances. Wool socks are great because wool stays warm even when it gets a bit damp, and wool socks can absorb a lot of moisture before they feel wet, and dry quickly. As a bonus, wool doesn’t hold on to stink as much as some other fabrics!

4 - Stock Your First Aid Kit. You should always hike with first aid supplies, and I always keep extra blister pads, blister dressings, and medical tape in mine...

ON THE TRAIL

So now you’ve finally hit the trail and you’re heading out into the wilderness -- but you still shouldn’t forget about your feet! Pay attention to any pain, pinching, rubbing, or other discomfort in your feet, and don’t hesitate to take a pause to fix problems as they come up. Got a pebble in your shoe? Don’t suck it up-- stop and take it out!

An ounce of prevention is worth a pound of cure when it comes to foot first aid, and smart hikers address small problems early on before they have a chance to become big problems and potentially incapacitate you out in the backcountry. So never be afraid or ashamed to stop if something is up with your feet -- you might feel like a pain in the ass if you’re calling a stop while hiking with a group, but I guarantee you, it’s way less trouble to stop for five minutes for someone to fix their shoe than it is to half-carry your friend with horrible blisters the last mile back to the parking lot.

KEEP YOUR FEET DRY

For hikes with a lot of water crossings, I usually pack extra socks in case I fall in and soak a foot. Wet socks and shoes can cause a whole host of problems for your feet, from blisters on a short hike to trench foot in multi-day hikes in wet conditions. Wearing wool or quick-dry materials in your socks will help, but a spare pair if you get drenched is always helpful. If you get wet and need to change socks -- do it. If you need to take a break to dry out your feet -- do so.

SPOT THE HOTSPOTS

If you’re hiking at an incline, such as going through hilly terrain or up a mountain, you may feel your shoes slipping and rubbing in new ways, causing chafing or pinching that didn’t happen when you were breaking your shoes in on flat ground. This is unfortunately pretty normal, as the angle of your foot and ankle are different when you’re going up a slope than on flat ground. Be very mindful of hotspots forming from this change in angle and stop to deal with them ASAP!

“Hotspots” are precursors to blisters. When you pause to take your shoe and sock off, you might see an angry red patch of skin, but no visible injury -- yet. At this point, you can still prevent a blister from forming. I mentioned earlier taping up with Leukotape, and I always keep a roll of medical tape in my pack, along with a knife I can cut it with. Blister pads (that essential thing to have in your hiking first aid kit!) are also great -- I’ve kept a bad hotspot from fully turning into a blister and rupturing by putting on a blister pad directly over the affected area, and then securing it in place by taping up the entire back of my foot before continuing.

DEAL WITH BLISTERS SOONER THAN LATER

If you didn’t notice the warning signs until it’s too late and you’ve got blisters -- again, blister pads. Keep them as cushioned as possible to try to avoid rupturing them. If your feet are in a lot of pain and you’re still outbound, seriously consider turning around and heading back -- it’s only going to get worse, and you’ll be even further from help. There’s being tough, and then there’s being stupid.

Again: try not to let your blisters rupture. A torn blister is an open wound and an easy vector for infection, plus they take longer than intact blisters to heal. If your blisters do tear, immediately get your first aid kit out and clean and bandage them. Don’t just slap a standard band-aid on them either -- use an actual blister dressing that seals it in on all sides to minimize infection risk. If your blisters are extremely fluid-filled and you can’t get your shoes back on and can’t hike out without draining it and have NO OTHER CHOICE... (this is anecdotal advice and NOT the advice of a medical professional)... sterilize the area and your tools with alcohol wipes, then make a small incision with a knife or pin from your repair kit (again, STERILIZE IT FIRST) at the EDGE of the blister to drain the fluid. Make the incision as small as you can while still allowing it to drain, don’t tear or remove the top of the blister, and then clean and bandage the area thoroughly. Check on your dressings periodically when you take breaks, and change them as needed.

Side note: Do not apply medical tape directly on an unruptured blister. When you peel that tape off at the end of the day, there’s a good chance it will rip that blister right open and you will scream like a banshee and scare the dog.

TAKE REST BREAKS IF YOU NEED THEM

If you’ve been doing mile after mile and your feet are just sore, take a break, even if there isn’t a blister emergency. Sit down on a nice rock, take your shoes off, rub your feet, air out your socks, and enjoy the scenery. You’re out in nature -- enjoy it for a minute. I’ve stopped by an ice cold babbling mountain brook and let my feet soak for some nice chilling hydrotherapy and to listen to the running water, just because I could. Allow your body to rest a bit, and then continue onward.

AFTER YOUR HIKE / BETWEEN HIKES

You’ve successfully completed your hike and made it home! Now what?

Immediately:

Take off your hiking shoes, and undo the laces so they can air out. Those puppies are gonna be ripe, so maybe toss in some baking soda to soak up the stank. Hot, wet conditions inside hiking boots are a good place for bacteria and fungus to bloom, so don’t just stuff them in a dark and musty closet until they’re good and dry.

Carefully peel off any tape on your feet you’ve added, and tend to any blister dressings or injuries.

WASH YOUR FEET. I shower pretty much immediately after a hike, but always put extra attention into cleaning and scrubbing my feet -- again, don’t want bacteria or fungus. Afterwards, I often rub in some lotion.

After that:

Take note of any issues you had, and think about how to deal with them in the future. If you got hot spots in certain places, write that down and tape those places up preemptively next time you hike. If your socks kept riding down in your boots, try different socks next time. If you forgot something in your first aid kit, or used up something that needs replacing, make sure you’re well stocked for your next hike.

If your feet are sore after a hike, a nice hot soak can be very soothing. If they’re swollen, try icing them for 15-20 minutes and elevating them. If foot pain still persists after a couple of days and hasn’t improved, you may want to check in with your doctor as there could be a bigger problem such as tendonitis, plantar fasciitis, or a stress fracture.

You might find yourself developing calluses in certain places, and while calluses can have protective qualities as your feet’s homemade armor, letting them get too thick can also cause problems. I shave down my calluses periodically and try to keep them at the texture of “supple worn leather” and not “crunchy horn” to avoid cracking and blistering.

Hiking can be a lot of fun, and it’s even more fun when your feet aren’t an absolute disaster zone. So get good shoes, be prepared to address any problems that come up, and listen to your feet. Take good care of them, and they’ll take you anywhere!

#lena hikes #beginner hiking guide #foot care #hiker #blisters cw #foot problems #long post for ts #don't fuck up your feet kids!

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copperbadge · 1 year

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Lifeguard Dearborn is doing an important equipment inspection!

Most mornings I soak my feet before I shower, because I’m currently in a walking boot for a broken ankle which is really fucking up the skin on my heels and toes. I’ve managed to fix it for the most part but there’s no harm in a bit of preventative maintenance, and it’s a nice meditative morning ritual. Plus Dearborn appears now to enjoy being petted with a damp hand, which pulls out loose fur and probably feels like I’m properly grooming her.

[ID: Dearborn the Tortie is standing on the rim of a full bathtub, perched with all four feet on one corner; her neck is stretched way out and she is investigating the bathtub faucet with interest.]

#dearborn and polk #foot care

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babebarefoot1 · 1 year

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Hope your mouth is ready 🤭

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petitpiedgalbe · 9 months

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Battery charging :)

So tell me, how did you spend the weekend? In some active way, enjoying party vibes, or just being lazy? By the way, if you will ever feel bad because of spending spare time just laying and sleeping, remember how I like to call spending time this way: self care!

Wish you a good Monday all :)

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misforgotten2 · 4 months

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I just read about "ceramizing" and still don't know what it is.

McCall's - April 1952

#1952 #hobbies #foot care #vintage ad #advertising #advertisement #vintage ads #1950s #1950s ad #1950's #1950's ad #funny #humor #humour

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hazeltailofficial · 3 months

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VALENTINE'S DAY FLASHBACK

Soap & Glory Pink Twice Set Soap & Glory Hand Food Mini 1.69 fl oz Soap & Glory Heel Genuis Mini 1.69 fl oz

hazeltail on youtube / hazeltailofficial on tiktok / hazeltailofficial on ig / @hazeltailofficial

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filipeanut · 3 months

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Who champions your feet?

To "keep people on their toes" about foot care, I illustrated a simple foot character for the Coruña Foot and Ankle Institute based in the Philippines. The character teaches people about different foot issues and what to do to prevent them.

From art to foot care, put your best foot forward.

https://www.behance.net/gallery/126073283/Illustrations-Social-Media-Cards-on-Foot-Care

#Foot care #Bacolod #Feet #Infographics

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murdereddoubt · 1 year

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FPinsoles Review

After trying out several different brands and types of insoles, I can confidently say that FP Insoles are the best insoles in the world. Here are a few reasons why:

Firstly, FP Insoles are incredibly comfortable. They are made from high-quality materials that provide excellent cushioning and support to your feet. The insoles are also designed to conform to the shape of your foot, providing a customized fit that feels great no matter how long you're on your feet.

Secondly, FP Insoles are extremely durable. Unlike other insoles that may wear out quickly, FP Insoles are made to last. They are built to withstand heavy use and are resistant to moisture, bacteria, and odors. This means that you can wear them for long periods without worrying about them breaking down or developing an unpleasant smell.

Thirdly, FP Insoles are versatile. They are suitable for use in a wide range of activities, from just regular walking, running and hiking, to cycling and skateboarding. They can also be used in a variety of shoes, including sneakers, boots, and dress shoes.

Fourthly, FP Insoles are customizable. They come in a range of sizes and thicknesses, and you can choose the one that best fits your foot and provides the level of support you need. Additionally, FP Insoles can be trimmed to fit your shoe perfectly, ensuring maximum comfort and support. I haven't tried the gamechanger insoles yet where you can mold them according to the shape of your foot by pre-heating them but that is definitely next on my shopping list.

Finally, FP Insoles take impact like no other as you can see from Joey Brezinski's social media profiles or on FPinsoles social media accounts. On top of that they are affordable, especially during their BOGO(buy one get one) promotions, Black Friday deals, flash sales, etc. Despite their high quality and excellent performance, FP Insoles are priced competitively and are accessible to anyone who needs them.

Below I've compiled a brief summary on perhaps the top 5 insoles in the world:

1. FP Insoles - FP Insoles are designed to provide maximum comfort and support for athletes and anyone who spends a lot of time on their feet. They are made from high-quality materials and feature an anatomical design that conforms to the shape of your foot. FP Insoles are also customizable, allowing you to trim them to fit your shoe perfectly. Pros: Comfortable, supportive, customizable. Cons: None

2. Superfeet - Superfeet insoles are designed to provide extra support and cushioning for your feet. They are made from high-quality materials and come in a range of different styles to suit different foot shapes and shoe types. Pros: Good support and cushioning, different styles available. Cons: Some customers find them too firm or uncomfortable.

3. Powerstep - Powerstep insoles are designed to provide maximum support and cushioning for people with foot pain or foot conditions. They are made from high-quality materials and feature a range of different technologies to support different parts of the foot. Pros: Good support and cushioning, designed for people with foot pain or foot conditions. Cons: Some customers find them too thick or uncomfortable.

4. Sof Sole - Sof Sole insoles are designed to provide extra cushioning and support for athletes and people who spend a lot of time on their feet. They are made from high-quality materials and come in a range of different styles to suit different foot shapes and shoe types. Pros: Good cushioning and support, different styles available. Cons: Some customers find them too thin or not supportive enough.

5. Dr. Scholl's - Dr. Scholl's insoles are designed to provide extra comfort and support for your feet. They are made from high-quality materials and come in a range of different styles to suit different foot shapes and shoe types. Pros: Comfortable, different styles available. Cons: Some customers find them too soft or not supportive enough.

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Conclusion:

While there are several good insoles on the market, FP Insoles stands out as the best due to its combination of comfort, support, and customizability. If you're an athlete or someone who spends a lot of time on your feet be it work or play, investing in a pair of FP Insoles is a wise decision. By purchasing FP Insoles through this affiliate link http://fpinsoles.com/?ref=15255, you not only get the best insoles in the world but also support the website.

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#insoles #feet #foot #foot care #foot health #feet health #skateboarding #walking #sports #impact protection #best insoles in the world #Youtube

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insoleclinic · 11 months

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Insole Clinic® Provides An Extensive Range Of Orthopaedic Shoes, Orthotic Insoles, And Foot Care Products For Both Men And Women.

#football #foot care #Insole clinic #foot care products

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dnightshade0 · 2 years

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Me when I heard about foot masks…

If you like this please leave a comment

My mom and I were walking through the personal care isles in Walmart when she suggests we try foot masks.

My reaction was “foot masks???”

I thought that was ridiculous

the idea of having face masks for your feet??? I didn’t think that was even a thing and wouldn’t you know it, right there in the foot care isle, there they were…

The immediate first thought to go through my head when hearing foot mask was a pair of feet with faces, wearing face masks.

#foot care #foot masks #feet #omg this was so damn silly I had to make a post about it.#seriously! foot masks?! lol XD

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thetfclinicusa12 · 2 years

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wound care doctors jacksonville fl

Patients from Jacksonville, Florida are welcome at Total Foot Care Podiatry Wound Clinic for the treatment and care for many conditions such as ankle sprains, plantar warts, bunions, corns and calluses For More Information Visit Our Website - https://www.thetfclinic.com/woundcare

#Health #Doctor #foot care

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jhesite · 2 years

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End of the workweek 😌

#pampering #soin #Lush #Phyt's #Akileïne #scrub #exfoliant #gommage #masque #face mask #foot care

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avonmom · 2 years

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SPA DAY AT HOME

Join me as I take you along with me as I pamper myself at home. #JenAntunesBeauty #SpaDay #SpaDayatHome #BodyCare #Skincare #FootCare #HairCare

Spa Day at Home Since ancient Greeks & Romans, we have learned how important it is to our mental & physical health to take time to away from our busy lives and relax. When the global pandemic hit in 2020, many people began creating spa like routines & treatments that they can do in the comfort of their home. Many continue to do spa days at home as it is much more affordable and I know for me, I…

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swampstory94 · 2 years

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Measures Of Foot Perform, Foot Well Being, And Foot Ache

Women are more likely to have doctor-diagnosed arthritis at 26 %, in comparability with 19 percent of men. More than fifty four million adults have doctor-diagnosed arthritis. Women are 4 instances more more likely to have foot problems compared to men. The common person walks 110,000 miles of their lifetime. If the virus touches your skin, it can enter by way of a minimize, some so small you don’t even know you could have them. The result might be a plantar wart, which may be onerous, flat, and gray or brown in shade. Besides the discomfort of having moist feet, which might make you slip in your footwear, you can discover that you've smelly toes and are vulnerable to infections since that wetness can break down your pores and skin. If you’re feeling any ache, you should also see your physician. Swollen toes could additionally be painful, uncomfortable, and can make it exhausting to walk. Luckily, once you realize the underlying reason for swollen feet, you possibly can take steps to really feel higher. Read on to be taught more about the most typical circumstances that trigger feet to swell up. Apply between toes and on ankles to keep away from sunburn and forestall pores and skin cancer, which often goes unnoticed in this area of the body. Dry your toes and between your toes after showering to avoid fungal infections. According to Bunke, the darkening of the skin around the ankle, also called pores and skin hyperpigmentation, is an indication of persistent venous insufficiency . End of Gout Review happens when the valves in an individual's leg veins aren't working successfully, inflicting blood to pool within the veins rather than return to the heart. She explains that these small veins are typically "the tip of the iceberg" and could additionally be an indication of venous reflux, a situation that impacts the circulation of blood in a person's decrease extremities. In some cases, Fiol explains that one foot could have a unique sensation than the other—for example, it may be extra delicate or you possibly can't feel it as well as you'll be able to your different foot. If you expertise numbness or tingling in your foot, it's essential to inform your doctor immediately. Heel Pain Heel pain is most frequently attributable to plantar fasciitis, a condition that is generally additionally known as heel spur syndrome which a spur is current. Heel ache may also be because of different causes, similar to a stress fracture Read more... You need to walk out of the nail salon with freshly painted toenails — not an injury or an infection. Don’t minimize your nails too brief as it could possibly injure the nail bed, which may hurt lots, especially while strolling. Also, don’t cut them straight across but along their curve at an angle to stop ingrown nails. We hope that you'll consult these pages whenever you have a question or concern about your foot and ankle health. Keeping you lively and in your feet-that's our first precedence at Foot Health Center, LLC, your qualified podiatrists in West Orange. The first step to wholesome feet and improved foot perform begins with a go to to your professional West Orange podiatrist. We take the time to elucidate why your toes harm and why our therapy choices are one of the best answer.

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