How to Prevent & Treat Hiking-Related Foot Pain

Whether you enjoy extra-long hikes on flat terrain or traversing steep, rocky hills, all that walking can put a strain on your feet. Common concerns include:

• Soreness from overuse
• Hot spots due to pressure or friction
• Blisters from poorly fitting shoes or moisture
• Fungal infections from sweaty feet, humidity, or wet environments
• Bunions from narrow shoes and incorrect gait
• Plantar fasciitis due to poorly fitting shoes, overuse, uneven surfaces, or the shape of the foot

If your feet tend to roll at the ankles, these problems can be even more disruptive. Pronation puts excess pressure on the inner parts of the foot, while supination will put that weight along the outer edges.

Foot problems also don’t end at the ankle. Changing your step to compensate for discomfort affects other parts of the legs and increases the risk of injury, including tendonitis and Achilles tendon rupture.

1. Train Your Feet Early

A good way to avoid foot pain after hiking is to exercise them before your trek, especially if you’re planning an extended trip and carrying gear. Don’t wait to start until right before your hike—ideally, you should start strengthening your feet weeks in advance.

Wear your backpack at home, gradually increasing the weight with gear to get your feet and ankles used to supporting it while you move.

Walk around the house barefoot to get a feel for your natural tendencies when moving and standing. Think about where you need more support. Repeat these steps around your yard and on uneven pavement or gravel. This will also help you form calluses that toughen up your feet and keep blisters at bay.

Try foot and ankle exercises to improve flexibility and mobility, build muscle, and soothe pain.

2. Clip Your Toenails

Long toenails can cause many problems for hikers, from splintering nails to fungal infections. Stop these problems before they start by cutting your toenails properly. Make sure to trim straight across, instead of in a curve, to minimize the risk of painful ingrown toenails.

3. Get Used to New Shoes and Insoles

If you’re excited to try brand-new hiking shoes, make sure you have time to break them in first. While the boots should be sturdy enough to provide the necessary support, they should still be comfortable enough to walk in while wearing socks.

Breaking in new shoes is essential for preventing blisters and other foot problems caused by friction. Take walks around your neighborhood or local park to make sure they’re the right fit. If they still feel comfortable after a few trial miles, they’re ready to hit the trails.

Similarly, you don’t want to hike with new insoles fresh out of the packaging. You want them to be perfectly molded to support your feet where they need it most. Break in your insoles at the same time as your boots to be sure they’re as comfortable as possible. You’ll need to walk in them for several hours to get the right mold and the most natural-feeling support.

4. Rest and Elevate Your Feet

Throughout your hike, plan to take breaks to rest your feet. Find a good stopping point and remove your shoes and socks to let your feet dry out. If possible, elevate your legs. Putting your legs up at or above heart level can:

• Prevent blood from pooling at your feet
• Improve blood circulation
• Take pressure off your legs
• Relieve muscle soreness or tension
• Reduce foot swelling

See a stream nearby? Take the opportunity to soak your feet. Flowing water can help rinse off sweat and any dirt or grime that gets in your socks. Make sure you’re completely dry before putting your shoes and socks back on.

5. Treat Yourself to a Foot Massage

If your feet feel sore during or after your hike, stop and give them a massage. A simple self-administered massage can help improve your circulation and loosen up tense muscles, preventing foot pain after hiking. Even if you feel great, a foot massage is a smart way to check for problems or injuries you might not notice right away.

Wearing the right gear is one of the most important parts of hiking foot care. The key is to invest in a good pair of shoes that fits well, provides good traction on slippery surfaces, and has excellent ventilation to minimize sweat buildup. There should be enough room for lightweight cushioned socks to help wick away moisture and reduce friction.

Hiking boots usually don’t have a lot of built-in padding, so you also want to make sure you have adequate arch support. No matter how comfortable your shoes are, they won’t protect your feet if they aren’t providing enough support.

Your feet bear the impact of every step you take. Over time, this shock absorption adds up. Now factor in poor posture and imbalances while walking or standing—that’s a lot of extra pressure on your legs, hips, and feet.

That’s where supportive insoles come in. They are designed to stabilize your feet and hold them in the right position, keeping your alignment in check and optimizing your gait. This helps prevent friction in your shoes and takes some of the pressure off your feet.

Every foot is different, so the best insoles for hiking are designed for individual comfort. Your insoles should mold to the shape of your unique arch to provide custom support. Fulton Athletic Insoles are designed to do just that, aligning to your body to balance and prevent pronation and supination. Our durable cork insoles provide maximum comfort, customized support, and breathability, making them perfect for active hikers.