Hiking Foot Care
Fall is a beautiful time to hike along the variety of trails available in the coasts and forest areas of Southern California. It’s a healthy activity that the whole family can enjoy together, and an easy way to increase your step count without really thinking about it. Because of the different levels of hikes available, you can keep challenging yourself to longer and more difficult hikes.
Regardless of your previous hiking experiences, it’s important to prepare your feet for hikes by following these tips:
Hiking Shoes and Socks
Purchase shoes that are specific to hiking. These shoes should have features like cushioning and rubber soles with grip. If any part of your hike has mud or water, it will be helpful to get waterproof shoes so that your socks do not remain wet during your hike. The rougher the terrain of your hike, the more supportive and durable your shoes should be. Orthotic inserts may help make your hiking shoes more comfortable and supportive. And don’t forget: make sure to wear in your hiking shoes before your first hike in them.
Foot and Ankle Preparation
Take care of any foot issues, such as cuts or scrapes so that they do not get further irritated during the hike. Trim your toenails to prevent injuries as you put pressure on them, but be careful not to cut them too short since that could lead to ingrown toenails. You can reduce the risk of injury (e.g. ankle sprains) by doing some home exercises for your toes, feet, and ankles. They can be done easily while you watch TV or at your work desk.
Stretch and Warm Up
Before you begin the hike, make sure you stretch, including the toes, feet, and ankles. Spread your toes, pull your toes to stretch the plantar fascia, and stretch the ankles in different directions. Start slow to warm up before you head into more difficult parts of the trail.
Eat and Drink
It’s best to begin your trip with a healthy breakfast and plenty of hydration. If you plan on a long hike, make sure to pack some food to refuel as you need. Each person should have his or her own bottle of water as well to stay hydrated.
Have concerns about the health of your feet? Do you have pain from a hiking trip?
Make an appointment today at Alamitos-Seal Beach Podiatry Group. One of our board-certified podiatrists, Dr. Douglas H. Richie, Dr. Jeremy L. Cook, Dr. Faye E. Izadi will be happy to assess your feet at either of our Seal Beach, CA and Los Alamitos, CA offices in Orange County to find you relief.
