Rest Your Feet

Many hikers lace up their boots and go for miles without foot problems. Others can put on the same type of socks and boots, and have all kinds of problems.

No two hikers' feet are the same and how they react to the stresses of hiking will vary. You'll enjoy hiking more and have more success when you make smart choices in footwear and educate yourself in foot care techniques. Here are my top foot care tips for a fun hiking experience.

1. Condition Your Feet
It is important to train the muscles, tendons, and ligaments of your ankles and feet for hiking with a pack. The under trained are more prone to ankle sprains and overuse injuries. Start with short hikes and a light pack and work your way up.

2. Get Good Footwear
Fit is the most important element to keeping your feet happy. Your boots should feel “right” wearing the same socks you use for hiking. Your toes need plenty of room to wiggle and breath with at least one finger width between your longest toe and the front inside of the boot. Your heels should fit securely in the heel cups, moving no more than _ inch upward when you walk. You should not feel stitching or seams. Be sure your feet don't slide around in the boot as you move up or down an incline.

3. Custom Fit Your Footwear to Your Feet
If there are tight spots that rub, you have two options. Take the boots to a shoe repair shop or pedorthist to have the leather stretched at the bothersome spot. Alternatively, use a dab of oil-based leather treatment on the problem area, then stretch the leather by rubbing a hard object, like a rounded stick, against the leather. This rubbing should stretch a small pocket to relieve pressure.

4. Break in Your Boots
Wear your boots around the house for a few days to be sure they feel OK. Then venture outside while shopping and on walks and short hikes so they mold to your feet. Leather boots are usually stiff until broken in.

Source: fixingyourfeet

RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.

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