As the summer heat gives way to crisp autumn air and leaves begin to change colors, many of our patients at Affiliated Foot & Ankle Care head for the hills for a fall hike. And, they’re not alone. It’s estimated that over 38 million Americans take a hike each year. But whether it’s your first time on the trails, or you’ve hiked many miles, a few precautions can help ensure a hike that’s fun and pain-free.
If the hiking shoe fits–you’ll be much more apt to enjoy your day and avoid painful blisters and more serious foot pain. Get your foot measured at a professional sports store and be sure to tell the shoe salesman of any chronic foot or ankle problems you have. High top boots will provide more ankle support. Examine your hiking boots each year and discard if you see signs of excessive wear and tear.
Sock it to me—a cushiony pair of socks can contribute to overall foot comfort. Look for brands that wick moisture away from the skin to keep skin dry and reduce the risk of blisters.
Pick your trail—take time to evaluate your trail options and choose a route that is realistic for your current physical condition and ability. Overdoing it is likely to lead to overuse injuries, such as Achilles tendonitis.
Pack a bag—have these items handy, just in case:
- Moleskin to apply to any place on your foot where you feel a sore spot forming—it can prevent a painful blister.
- Extra pair of socks—in case your feet get cold, or if you sweat profusely, you can change into dry socks. Sweaty feet are more likely to get fungal infections.
- Mini first aid kit—include bandages, antibiotic ointment, and wraps for minor cuts, or to stabilize a twisted ankle until you can get off the trail.
If you do sustain an ankle or other lower extremity injury while hiking, be sure to contact our Edison (732-204-6630), Monroe (732-204-6802) or Monmouth Junction (732-204-6945) office and get your injury evaluated by our podiatrists, Dr. Varun Gujral and Dr. Nrupa Shah, as soon as possible.
Author Affiliated Foot & Ankle Care