Hiking and trail walking have become a popular choice for many health-conscious people. This is an expected trend, with so many beautiful hiking trails and spots around the country and the numerous health benefits of this gentle sport. It is a classic way to improve fitness, raise endorphins, build stamina, and strengthen the heart and the bones. It is considered one of the easiest ways to achieve overall health and wellness.
Usually, when people plan their hiking trip, they are focused on their fitness, backpack, and route. However, they overlook taking care of their feet before the big day. During a prolonged walk, the feet can be affected by blisters or sprains that could end the hike.
Preparation is key to a successful hiking trip, like any other endurance sport. Today, we share with our readers some tips to keep in mind before venturing out on a hiking trail this summer.
Socks and Shoes
The common plight of podiatrists is the constant struggle against bad footwear. While shopping for a good pair of shoes, keep in mind the choice of your terrain, the distance you will be walking, the fit and lacing technique, and the material that best suits your foot type.
After buying your new boots, do not let them lie around. Wear them on short walks or inside the house to get your feet accustomed to them before their big debut. It will be even better to walk a part of your route or something similar in your boots and determine if they will be comfortable for your trip. Also, check for blister hotspots. Buy a pair of socks that would go best with your new boots. They should have ample padding to keep the blisters away, and their material should be moisture-wicking.
Podiatrists are experts in gauging footwear and socks according to foot type. If you require guidance regarding yours, contact a foot doctor like Cook County podiatrist, Dr. Stavros O. Alexopoulos.
Stretching
Stretching before going on a long-distance walk is beneficial. The main muscles that power through a hike are the glutes, hamstrings, and calves. Experts suggest a slow dynamic exercise to warm the ankles before going on a long walk. Your target should be slow static movements; hold them for 30 seconds before changing sides and repeat five times before and after the walk.
Blisters
Blisters can pop up after a long walk because of increased friction between the shoe and pressure points on your foot. Washing your feet in warm salt water and dressing the wound with sterile dry padding with hydrocolloids like Compeed can help speed recovery. If you find your blister red, swollen, or painful, seek medical attention.
Call the friendly My Chicago Foot Expert staff at (773) 561-8100 or click here to schedule an appointment with one of Chicago’s top podiatrists, Stavros O. Alexopoulos, DPM, in our modern, comfortable Ravenswood office today. Dr. Stavros and his trained staff are experts in treating all foot issues, including the ones that hikers may face.