When hiking, your feet take a real beating. Walkers must tackle sometimes steep trails, push through dense vegetation, or deal with falling rocks. Any pain or injury can ruin an outing entirely. Knowing how to ensure proper foot protection when hiking is therefore essential.
Choosing the right shoes and insoles
Good foot protection while hiking starts with choosing the right walking shoes. They need to be comfortable to wear, but above all suited to your activity and your foot shape.
Shoes must offer ankle support to reduce the risk of sprains. They should also be breathable and waterproof to wick away moisture and prevent blisters, fungal infections or frostbite. Breathable pores and a membrane such as Cimalp's Ultrashell® are therefore ideal. Finally, toe caps provide enhanced protection against impacts.
To avoid blisters or friction, hiking shoes must be chosen carefully. Your heel should stay firmly against the back of the shoe, while your toes need some room to move. As a general rule, it is recommended to go half a size up from your usual size. Avoid wearing new shoes and don't lace them too tight, as this can cut off circulation.
Insoles also play a role in foot protection when hiking. A shock-absorbing heel helps relieve the joints, especially on descents. Good grip reduces the risk of slipping. Finally, anatomical insoles improve arch support and help reduce pain.
Choosing the right socks
Just like shoes, hiking socks protect the feet. They reduce friction and lower the risk of blisters, wick away moisture and prevent fungal infections, provide extra cushioning and offer thermal comfort by insulating against the cold in winter and promoting breathability in summer.
To choose the right hiking socks, two materials stand out. Merino wool is an excellent thermal regulator with natural odour-resistant properties. Synthetic fibres are lightweight, breathable and quick-drying. Materials such as elastane offer good elasticity and keep socks in place without slipping. Cotton, however, should be avoided as it retains moisture.
Irritation and friction are responsible for many injuries. To reduce them, targeted reinforcements are highly valued. They limit heat build-up on sensitive areas such as the heel, toes or arch of the foot. To avoid poorly placed seams that cause discomfort when walking, some socks are seamlessly knitted for a second-skin feel. In terms of height, crew socks protect the ankles and prevent irritation caused by contact with the shoe upper.
Some hikers prefer layering thin socks under thick socks to reduce friction. In wet conditions, remember to change your socks for better comfort.
Treating foot pain effectively
Foot protection when hiking starts with prevention. Before every outing, your nails should be trimmed short to prevent injury. Dead skin should be removed to limit friction. Finally, it is essential to properly stretch and warm up your feet before hitting the trails.
Foot pain during an outing is common. A burning sensation is a sign that a blister is about to form. If this happens, it is best to stop and take off your shoes. You can then apply a Compeed-type plaster or a protective bandage over the sensitive area. Anti-friction creams or petroleum jelly can also be used as a preventive measure against blisters.
The first aid kit for hiking is useful in case of a blister. Use a disinfectant, then pierce the blister with a sterile needle. Leave the skin in place and protect it with a hydrocolloid plaster.
After a long outing, foot pain can be relieved in many ways. Take off your shoes and put on sandals to let your feet breathe. A cold-water foot bath is a good idea to reduce inflammation. You can also massage your feet with a moisturising cream, stretch your calves and loosen your arch to release tension, or elevate your feet for a few minutes to limit swelling.
Foot protection when hiking doesn't stop once the outing is over. Don't forget to maintain your shoes and insoles by letting them air dry. These simple steps will help extend their lifespan and ensure optimal comfort on your next adventures.
