How to Prevent Sore Feet While Hiking: 4 Tips That Work
If you've ever finished a hike with sore feet, you're not alone. Whether it's hot spots, blisters, or tired arches after a long day on the trail, keeping your feet comfortable can make the difference between enjoying a hike and simply enduring it.
Like many beginners, we started hiking in regular running shoes. When you're scrambling over rocks and relying on your footing, they're not always the best option. They also don't provide much support under your feet or around your ankles during longer hikes. We learned that lesson pretty quickly and eventually found a couple of great pairs of hiking boots at an REI Garage Sale. Since then, we've picked up a few tricks for keeping our feet happier on the trail.
Choose the Right Socks
Start with socks that fit well and feel comfortable. Hiking socks with moisture-wicking and quick-drying materials help keep your feet cooler and drier throughout the day.
We really like WrightSock socks. Their double-layer design is intended to help reduce friction that can lead to blisters, while also helping keep feet cooler and drier. We also wear thicker Darn Tough or Smartwool hiking socks with extra cushioning on the bottom. Every hiker has different preferences, but it's worth trying a few different styles to find what works best for your feet.
Lacing Your Hiking Boots
This one surprised us. There are several different ways to lace hiking boots, and each one can solve a different problem.
We discovered that after one particularly long and painfully uncomfortable hike. I finished with a massive blister on my heel and bruised toes from the long downhill sections. At first I blamed my socks or assumed my boots were too loose, but after reading about different lacing techniques, I realized the problem wasn't the boots at all.
A quick search for "heel lock" or "heel loop" lacing methods will point you in the right direction. I also learned how to create a small "window" in the laces over the top of my foot to relieve pressure on that sensitive spot. Those two simple adjustments made a huge difference.
End-of-Hike Relief
If you're doing longer hikes, especially in warm weather, keep a pair of sandals or flip-flops in the car or at camp.
There's nothing quite like taking off hot boots and sweaty socks after a long day on the trail and letting your feet breathe for a while. We always keep a pair of flip-flops in the car for exactly that reason.
Be Prepared for Blisters
Even with the best boots and socks, blisters sometimes happen. It's worth carrying a few supplies so they don't ruin the rest of your hike.
I always keep a piece of moleskin in my first aid kit. It can be cut to fit around a sore spot, leaving a small opening over the blister to reduce friction while protecting the surrounding skin. I also carry Band-Aid Advanced Healing Blister Cushions. They completely cover the blister, add extra padding, and stay in place much better than a regular adhesive bandage, even inside hiking boots.
Do you have any favorite tricks for keeping your feet comfortable on the trail? We'd love to hear them in the comments.
