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by Diane Spicer
Sore feet after hiking?
Foot care for hikers can be a sore subject.
Many people write and ask me the pivotal question:
Why do my feet hurt after hiking?
There are many, many things you should consider to solve the problem of sore feet after hiking.
Rule out the following ten factors, one at a time, until you find relief after putting in miles on the trail.
And if your back is sore, too, read this.
What? Sore knees after hiking, too?
But only after you read the best tips for dealing with your sore feet.
Hunt and peck through these tips for dealing with sore feet.
Don't overlook anything in your search for the end to your sore feet dilemma!
1. Get your foot soreness checked out by your health care provider. You want to rule out issues with
Be honest with your doctor by giving her important information: the distance you hiked, trail conditions, the weight of your pack, and the onset of your symptoms.
Sore feet may also have something to do with your body weight.
Losing a bit of poundage may reduce the problem, so ask your doctor about this.
2. What is the weight of your pack?
Too much weight, or weight which is unevenly distributed, can show up as foot pain.
Play around with a different pack, and always use the sternum (chest) strap and hip belt to distribute weight properly through your lower body.
Don't be shy about tugging and adjusting each and every strap on your pack until the load is balanced and your feet feel some relief.
3. Boot check!
If you've been wearing the same boots for years, it's time to check the tread, the inserts, the laces, and whatever else plays into a snug but not binding fit.
Hiking boots wear out more quickly if:
You owe it to yourself to try several different brands of boots - beg, borrow, or rent them.
If you're purchasing new boots, be absolutely sure they fit the contours of your feet. Read this Ultimate Guide on choosing hiking boots.
And only make major hiking purchases from a store that will take them back if they don't work out.
4. Are your socks playing nicely with your boots?
No wonder you have sore feet after hiking!
Tip: Be sure your toenails are trimmed so they aren't snagging your socks and/or bumping against the boot with each stride, especially downhill striding. Even the best hiking socks can't stand up to that.
5. Half way through your hike, take off your boots and socks, and do a little hydrotherapy in nearby surface snow/water or with your own water bottle.
At the very least, rub your feet and ankles to stimulate drainage.
Giving your feet a little break from the confining environment of your boots could be the solution to sore feet after hiking.
6. Consider getting regular massages. Ask the therapist to concentrate on your lower body, and loosen up the connective tissue along with the muscles.
Extra time on the feet, please!
Your pain could simply be a case of poor circulation due to tight soft tissue.
And I'm assuming you stretch before/after your hike. This includes your feet!
You can also try Trail Toes: an anti-friction cream to prevent hot spots from developing into blisters or abrasions.
Be sure to give yourself a mini massage to aid blood circulation as you distribute it across your tootsies.
7. When you get home from your hike with throbbing feet, consider doing some contrast hydrotherapy.
I recommend always ending with cool water, because it lessens the chance of trapping congested blood in your feet.
Don't be one of the folks who overlook the cheap, powerful effects of minerals in the water - I've had people use the word "magic" in relation to how fast they felt much better.
8. Consider boot inserts to cushion your feet.
Here's a selection of insoles made just for hikers, also called:boot inserts
Podiatrists can measure your feet for custom made, more expensive orthotics.
9. Hydration - are you drinking enough water during your hike?
Your feet are sweating inside your boots, and you want to keep supplying them with their lifeline: blood flow.
The amount of sweat glands in your feet would boggle your mind!
You also might want to consider adding a packet of electrolytes into your water bottle.
This helps all of your muscles work at peak capacity, including all of the intricate foot muscles. Sore feet after hiking may be related to muscle cramps.
I add powdered electrolytes to my hiking water year round (warmed up on cold weather months).
Try this flavor!
10. Check your feet for a fungal infection.
Look carefully at your toenails, between your toes, on the heels and balls of your feet. Anything patchy or odd looking?
Fungal organisms can create a burning sensation as they feast off your dead skin cells.
Use a tea tree foot soak with Epsom salts, like this one, before your next hike to see if you can get some relief from burning, itchy, angry skin.
There are many types of hikers who do!
Read the Hiking For Her complete guide to choosing the best hiking insoles here.
There you have it, an infographic and eleven tips for dealing with sore feet after hiking.
But realize that all of the weight bearing your feet performed during the hike will probably leave them a little bit sore, no matter what you do.
If you still suffer from exquisitely sore feet after hiking even after trying all of the above, you need to see a foot specialist ASAP to get to the bottom of your soreness.
It's normal to have aches & pains in any body part after a long hike, but hot burning feet which don't feel better quickly are not normal.
Take action! Sore feet are a sign that something in your hiking routine needs to change.
And now you have ten ways to do just that.
Happy Feet are priceless on the trail, I'm sure you will agree.
If your toes are giving you trouble on top of your sore feet after hiking (small pun), here are some hiking toe tips.
Tips For Sore Feet After Hiking
About the author
Diane is the founder of Hiking For Her.
She’s been on a hiking trail somewhere in the world for nearly five decades, & loves to share her best hiking tips right here.
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