How to Enjoy Hiking Trails Without Foot or Ankle Injuries
With October right around the corner, now’s the best time to enjoy some of Indiana’s incredible fall hiking trails. Up for a day trip? Head in the car and check out the Silver Cascade Falls loop at Shades State Park. Staying closer to home? Check out the Starkey Nature Park trail along Eagle Creek.
Both options offer easy hiking with lovely views of nature, the perfect activity for a crisp fall day. Still, without proper precautions, even the most perfect hike can be derailed by foot pain. So, to avoid a rough day on the trails, check out our top four tips for protecting your feet on a hike.
4 Ways to Prevent Foot Pain While Hiking
When it comes to hiking, your feet have to worry about four main challenges. Prevent these problems and it should be all smooth hiking ahead!
1. Blisters
When you take a long hike, your feet can rub against your shoes. That friction irritates your skin, allowing fluid to build up and causing a blister to form. While blisters are usually a minor problem, on a long hike, they can lead to lots of discomfort. Plus, if you try to pop them or treat them on your own, even a small blister can lead to a big infection.
To prevent blisters, try to keep your feet dry, by choosing sweat-wicking athletic socks as the first layer. For the second layer, wool socks add warmth, absorb moisture away from the skin and help make hiking boots more comfortable (more on hiking boots later). Also, make sure those socks (and boots) fit securely, to avoid rubbing. Notice areas of friction while you hike? Keep a band-aid or padding in your backpack to cover rough spots and avoid further irritation. And, if you have a blister that pops, carefully allow all the fluid to drain, wash the area with clean water and then apply antibiotic cream and cover to avoid infection.
2. Sunburn
When exercising outdoors, even on a cloudy fall day, sunscreen is an absolute must. Now, when you’re hiking, you may not worry about exposing your feet to sunlight. But when trails take you to water falls or other areas where your boots may come off, don’t forget to lather up—especially the delicate skin on the tops of your feet! Left unprotected, this delicate skin burns quickly. And that can add up to lots of pain in the short term, as well as an increased risk of foot or ankle skin cancer later on.
3. Overuse
If your feet and ankles hurt during a hike, pain usually occurs from overuse, even from just walking. If you’re not accustomed to walking on sloped or uneven ground, your legs and feet will get tired and cause muscles and tendons to ache. To avoid a serious injury, such as a severe ankle sprain or an Achilles tendon rupture, rest for a while if you start hurting.
When you hit the trails, uneven surfaces, branches or rocks on the path can cause you to misstep. In some cases, that could leave you with a sprained or twisted ankle…and the need to walk back out on that injured foot!
Protect yourself by picking a high-top hiking boot with plenty of ankle support. Strong, well-insulated and moisture-proof boots with steel or graphite shanks offer excellent ankle and foot support that helps lessen stress and muscle fatigue to reduce injury risk. The supportive shank decreases strain on the arch by allowing the boot to distribute impact as the foot moves forward. So, if a boot bends in the middle, don’t buy it.
Consider using a supportive stick while you hike, to help you maintain balance when obstacles arrive. And, if you do twist your ankle while hiking, make sure to rest, ice and elevate the affected leg as soon as you get home. Then, if pain or swelling persists the next day from any type of foot or ankle injury, come in and see us right away.