Have you ever experienced foot pain after hiking? Or during a hike? Well, here’s the real question at the heart of this-
Are you attending to your essential hiking foot care? Because you MUST.
Blisters, trench foot, sprains, heel and toe pain, chronic injuries…these things (and more) will mess up your adventurous lifestyle as quickly as any bad tumble.
Hiking foot care, both preventative and curative, is something the Epic Expeditions team takes seriously. (As do all our guests!) How else can we conquer the most perilous peaks of Pakistan and the Americas alike?
To share that passion for respecting the footsies that take us on so many miles, we’ve comprised this comprehensive essential care guide. Forget the post-hike pain-related blues!
This is how to take care of sore hiking feet 101.
Before the Hike Starts
Hikers have got to respect their hooves! Otherwise, there would be no hikes.
Preventing sore feet from hiking starts with a little BT-TLC, or “before-the-trail-tender-love-and-care.” A little prep goes a long way in preventing blisters, strain, and long-term foot pain.
From choosing the right gear to conditioning your feet, here are the first steps to success
Have a Good Pair of Boots
Your boots are your first line of defense against hiking foot pain and injuries:
- Step one is choosing the right boots for the hike.
- Step two is choosing the right fit.
Different hikes call for different boots. Lightweight trail runners, for example, work for easy day hikes. Meanwhile, the choice of mid- or high-cut hiking boots comes down to the type of terrain you’ll be hiking on.
Regardless of what boots you choose, they need to fit like Cinderella’s slipper! A poorly fitting boot can cause all kinds of issues. So aim for boots that are snug but not tight, with a solid heel lock and enough room for a bit of toe wiggle. And if in doubt, it never hurts to get professionally fitted at an outdoor store.
Prep Your Feet
Preventing foot pain while hiking is about preparation. So start with a good pedicure! Trim your toenails and file down the sharp edges; this can prevent bruised toes or irritation from catching on your socks.
Also, condition your feet before any major hikes. Keep them clean, dry, and moisturized to ward off fungal infections and cracked skin. Finally, do some shorter hikes before any major treks. We’d recommend doing so in your hiking boots to break them in, but also trying some light barefoot walking to toughen your feet up.
Use Creams, Powders, and Tape
As mentioned, a good moisturizing routine for your feet is just as important as your beautiful face! For hikers prone to sweaty feet and rubbing, consider anti-chafing creams (like BodyGlide or Vaseline) or hiking foot powders (such as Gold Bond or cornstarch-based options). These reduce friction and absorb moisture to prevent blisters and fungal infections.
You can also tape your feet for hiking. Preemptively taping spots where you typically blister is a huge win for prevention. Try products such as:
- Sports tape
- Moleskin
- Blister prevention tape
- Thinner socks under your primary socks
The extra layer of protection deters friction, especially on longer multi-day treks.
Wear the Right Socks
Choosing the right socks is an often overlooked part of hiking foot care. But it’s just as crucial as your boots. You want socks of the right material and the right thickness.
Lightweight socks are the pick for hot weather, meanwhile, midweight or heavy socks provide extra warmth and padding for long treks and harsh conditions. As for the best materials for hiking socks, there are a lot of options. However, merino wool-synthetic blends are the gold standard for their comfort, durability, and high performance in wet conditions.
But whatever you do, AVOID cotton socks. It absorbs moisture like a sponge and saps your body’s heat. It has no place on the trails!
Know Your Predispositions
Lastly, remember that every hiker’s foot is different. We all have our individual weak spots and risk factors. Through trial and error, you can learn yours!
Some feet are prone to blisters. Some are prone to heel or arch pain. Some are prone to swollen ankles after hiking. So learn what works for you.
Flat feet? Get arch support. Tendency to swell? Adjust boot sizing and lacing techniques. Hiking is as much about compensating for your limitations as it is playing to your strengths.
Tips for Foot Care During Hike
Hiking foot care part two: on the trail!
Look, at the end of the day, getting foot pain while hiking sucks. Sure, you can power through, but it is infinitely better to just never get to that point in the first place.
So here’s how to keep your hooves hiking!
Remove Debris ASAP
Oh yes. That tiny stray pebble that sneaks inside your boot on the trail and drives you absolutely bonkers. Or it might be a twig, nut, a piece of grit—doesn’t matter! It’s got to go.
What starts as a minor annoyance can snowball quickly and even turn into a blister or an open wound. Even if the debris doesn’t lead directly to foot pain during the hike, it will still be downright maddening.
As soon as you feel something off inside your boot, stop and remove it immediately. Take off your boot and your sock and shake them out. If you’ve developed a hotspot (i.e. a small area of skin irritation), apply moleskin, tape, or an anti-chafing balm before you continue.
Take Breaks and Treat Your Feet
Your feet absorb a huge amount of impact while hiking. Sometimes, the best treatment for sore hiking feet is simply to take a break.
In general, aim for a break every 1-2 hours for at least 5-10 minutes for your feet to cool down and recover. Take off your boots, stretch your toes, and massage any sore spots to improve circulation. If you’re having a longer break for snacks, you can even elevate your feet to help reduce swelling and take the edge off any hiking-related foot pain.
Switch Your Socks
On the note of socks again, don’t just take one pair of the best socks. Take two!
When you’re hiking, your feet will sweat, and your socks will get damp. If you’re hiking in or after the rain, they’ll definitely get damp! The problem is that damp socks are one of the biggest culprits behind blisters, fungal infections, and discomfort. Once that dampness builds up, socks lose their cushioning, and friction increases.
The simple foot care fix for this hiking dilemma is to switch socks midway through the day. Take a break, take a load off, swap your socks, and hang the sweaty or damp pair off your pack to dry as you hike. You’ll prevent any issues, but you’ll also be way more comfortable!
Keep Your Boots Dry
Just like wet socks, wet boots spell disaster for your feet. The moisture softens your skin, making your feet vulnerable to blisters, infections, or even trench foot.
Do whatever you can to prevent wet boots. While you can power through on a day hike, on a multi-day trek, play it smart on your breaks and overnight camps:
- Remove the insoles for drying
- Stuff the boots with a dry cloth or towel
- Dry them by the fire (but at a safe distance to avoid damage)
- Invest in waterproof gaiters or waterproof treatments like Nikwax Waterproofing Footwear Spray
The bottom line is that you gotta stay dry. Sore feet from hiking are one thing… But you DEFINITELY want to avoid infections.
Use Proper Walking Technique
This is one area of hiking that often gets overlooked. While you can improve your cardio and strength through training, optimizing your posture and stride also has massive benefits on your overall hiking foot health.
For example, many hikers overstride, putting excess pressure on their heels and increasing the risk of knee pain or blisters. So instead, focus on taking shorter, controlled steps to reduce your impact while engaging the whole foot.
Furthermore, steep descents are another big cause of foot pain after long hiking sessions. Instead of slamming your heels down on the decline, practice landing on the balls of your feet. This reduces impact and helps prevent toenail bruising and any toe or top-of-the-foot pain after a hike.
Finally, on uphill climbs, keep a steady cadence—tempo is everything. With a heavy pack, engage your core, adjust your stride, and add trekking poles to your setup to reduce the strain on your knees and feet.
Caring for Feet After the Hike
And so begins the final part of hiking foot care-
What to do after the hike!
Once your footsies are sore and tender, managing their needs is key to a quick recovery. Whether it’s overnight at camp on a multi-dayer or back at home after a day hike in a toasty bath, here’s how to treat your feet.
Change into Sandals or Booties
Camp or home—doesn’t matter—as soon as the day’s hike is over, get out of your boots. Your feet have been trapped in a humid, high-friction environment all day. They need to breathe and rest to reduce swelling and generally recover.
Lightweight sandals, slides, or insulated booties are great for letting your feet recover while still protecting them from the ground. Alternatively, you can try camp shoes or even just a pair of house slippers! Whatever your style, just make sure you get a break from the boots post-hike.
Give Them a Good Soak
After a long day’s hike, a good soak reduces swelling, soothes soreness, and boosts circulation. If you’re at camp, try to find a cold stream or lake for a 5-10 minute soak. (Or at least just a quick rinse if the water is frigid.)
At home, a warm Epsom salt soak will help relax muscles and ease foot fatigue. If you’ve got any hot spots or blisters, add a bit of antiseptic (like tea tree oil or iodine). There’s nothing like a good bath to take away any lingering foot pain after a long hike.
Clean Your Feet, Socks, and Boots
Make sure you clean up well after a hike, especially if you’re hitting the trail again the next day. Dirty feet can lead to blisters and infections, so cleaning them after a hike is essential.
At camp, biodegradable wipes are excellent for this. Wipe away sweat, dirt, and bacteria, then give them that aforementioned soak!
Also, don’t forget about your socks and boots. Even if you can’t wash them, turn your socks inside out and let them air dry before wearing them again. Remove your boots’ insoles too, and let them air out overnight to reduce moisture buildup.
Perform a Little Physical Therapy
Hiking stretches, mobility training, and other simple strengthening exercises, for example:
- Towel Scrunches
- Heel Raises
- Resistance Band Foot Flexes
- Rolling out with a massage ball
A little bit of this does A LOT for the post-hike foot pain and general stiffness. It will improve blood circulation and keep you limber for the following days’ extended recovery.
It’s also worth considering packing a massage ball on the trail. They’re very small, very light, and can go a long way in relieving hiking-related foot pain, particularly for your heel or arch.
Don’t Let Things Get Worse
Much like that stray pebble, small issues snowball:
- A tiny blister can become infected.
- Mild soreness can develop into tendonitis.
- Untreated bruising or swelling can linger for days.
The bottom line is identifying and knowing how to treat sore feet after hiking is the key to good foot health. Antisceptic for blisters and wounds; rest days and cold soaks for abnormal stiffness and pains. Treat things quickly and effectively.
Don’t let a bugbear become a grizzly.
Common Hiking Foot Pains and Issues
Regardless of how careful we are, issues will always arise. It’s why we often refer to “hiker’s foot”. All that time hiking on the trail, especially without delivering proper foot care, results in some common but very manageable issues:
- Hot Spots: These are the early warning signs of a blister—a red, irritated, or warm area on the foot caused by friction. It’s easily preventable by wearing moisture-wicking socks and well-fitting boots. But for a quick treatment, apply tape, moleskin, or anti-chafing cream to the sore area.
- Blisters: Leave a hot spot too long, and you end up on Blister Boulevard. The same prevention methods as hot spots apply as well as generally keeping your feet dry. But worst case scenario, ensure you use antiseptic to clean and sterilize your blisters as treatment. Whether or not you should drain blisters is open for debate.
- Toenail Bruising/Pain: Ill-fitting boots or poor lacing technique are nearly always the cause of any pain in the big toe after hiking (colloquially referred to as “hiker’s toe”). This hiking-related toe pain is caused by bruising and trauma to the nail bed, appearing as discoloration of the nail. While the discoloration usually heals on its own, you can visit the doc’ for a particularly painful case to drill a few holes in the nail and relieve the pressure.
- Plantar Fasciitis: This inflammation of the foot’s bottom tissue manifests as heel or arch pain. This is generally caused by overuse, poor arch support, or tight calf muscles. However, it can be easily remedied with a good stretching and massage ball routine.
- Other Arch Pain: Alternatively you might experience more generalized arch pain, particularly if you have flat feet. For this issue, try supportive insoles, strengthening exercises, or targeted foot stretches.
- Extensor Tendonitis: This pops up as top-of-foot pain after hiking. While overuse is one source overuse, other common causes are a lot of steep descents on the trail or overtightening your boot laces. Frequent breaks and anti-inflammatory treatments help, but remember to also adjust your laces as you walk. After a long hiking sesh, even healthy feet swell and expand, so laces need to be readjusted.
- Heel Cracks/Dry Skin: All that wandering wears your footsies out! Good socks help, but really, the key to soft, luscious skin is a good moisturizing routine.
- Trench Foot/Swamp Foot: When your feet stay wet too long, the skin goes gross, wrinkly, and eventually breaks down and rots. It’s painful, hard to reverse, and can lead to serious infection. You MUST keep your feet dry on the trail—switch socks often and take every chance to dry your feet and boots. There’s no real cure for mild-to-moderate cases except rest, warmth, and staying dry.
Healthy Feet Make for a Fun Hike
Without good foot health, there can be no good hikes! Hiking foot care is the key to a better life on the trail.
Now you know how to treat sore feet after hiking. Better yet, you know how to prevent foot pain from hiking altogether.
So there’s nothing left to do except get out there on the trail and have a damn good time! Hiking is good for your physical and mental health alike. By staying mobile and touching all that grass, you keep life full and meaningful.
So respect the two best friends that make that possible. Take good care of your hiking feet. And in return…
They’ll take good care of you.
