Question: How can I avoid hurting my feet while hiking?
Foot or ankle pain can occur due to a pre-existing condition, poor fitting footwear or inappropriate preparation.
The pain can be aggravated by the terrain and the weight of a backpack.
Appropriate footwear is crucial for anyone hiking or trekking.
The overall shape of the shoe or boot should be evaluated for proper fit.
This can vary between styles and manufacturers, so it’s important to try on different types.
The bottom of the shoe should have a rubber material to protect feet from injury and provide shock absorption and traction on varied terrain.
Typically, boots intended for more aggressive backpacking will be more rigid to provide better support. However, this may decrease flexibility in the boot.
You may want to consider whether a hiking boot or shoe may be more appropriate.
These are usually similar in fit to a running shoe but provide better traction on the outsole and increased support on uneven terrain.
A hiking boot will have more rigidity and added motion control at the ankle.
Hikers are prone to overuse injuries from repetitive motion. These injuries include:
Blisters from friction in poorly-fitting footwear or inappropriate socks
Deep bruises to the nail plate from hitting the tip of the boot in footwear that is too tight
- Pain, weakness and numbness from pressure along the cuff of a poor-fitting hiking boot, at the ankle
Pain in the forefoot from pressure in the shoe or a thick sock, sometimes from stepping on a protruding rock or branch.
Pressure to this area can cause irritation and swelling which are often worse with a stiffer hiking shoe/boot.
When deciding to go for a hike or walk, consider the physical demands of the sport, your individual biomechanical demands, your footwear, and the terrain.
For a comprehensive evaluation of foot problems, please contact Marshfield Clinic