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By Crofton Podiatry
July 03, 2017
Category: Proper Foot Care
Tags: blisters   hikers   injury  

Hiking is a great activity that you can enjoy all year round. The terrain may stay the same, but the scenery varies with the seasons, making it a new adventure each time you go. Trail hiking can range from short and easy to long and difficult with many changes in elevation.

 

It’s important, however, to make adequate preparations to have a successful hike. Otherwise, you could be left with pain and even an injury. The following are some tips for taking care of your feet before, during, and after your hike:

 

Before a hike:

  • If it is your first hike, it’s best to start with easy trails.
  • Make sure you have shoes that fit you well and are comfortable from the first time you try them on. Since trails can have uneven surfaces, shoes should have adequate cushion and traction.
  • Even if the shoes are comfortable, it’s best to wear in your shoes gradually by wearing them around the house or on walks around your neighborhood.
  • Make sure you cut your toenails so that they do not cause you pain if they push against the front of the shoes.
  • Bring a water bottle and snack in case your hike is longer than you anticipated.
  • Before you begin your hike, make sure to warm up and stretch, which will reduce risk of injury.
  • Use the bathroom and fill up your water bottle so that you can stay hydrated throughout your hike.

 

During your hike:

  • Establish a slow and steady pace so that you don’t wear yourself out. If you need to, use a hiking stick to steady yourself.
  • If you begin to feel chafing on your feet, use adhesive bandages or padding to prevent blisters.
  • Take rests as needed so that you do not overwork your foot and ankle muscles, especially if you roll your ankle or strain your feet.

 

After your hike:

  • Cool down toward the end of your hike and stretch your ankles, feet, and toes with your shoes off.
  • A foot rub and an Epsom salt foot soak can help you find relief from a good workout and promote healing to prevent soreness later.

 

If you have concerns about hiking with a foot or ankle condition, or if you suffer an injury while hiking, come see our board-certified podiatrist Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505. Our team is ready to assist you and your family at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

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2411 Crofton Lane, Suite 25
Crofton, MD 21114

Podiatrist - Crofton, Crofton Podiatry, 2411 Crofton Lane, Suite 25, Crofton MD, 21114 (410) 721-4505