Foot Care for Long Distance Hikers: A How-to

Foot care is a very important part of a thru-hike. Most folks on a thru-hike will be averaging anywhere from 15 to 35 miles a day through dust, sand, pine needles, twigs, mud, snow, rivers, and streams.

So you can imagine how vulnerable your doggies are going to be through all those conditions day in and day out for 3-6 months of a long distance hike. Here are a few tips and tricks to stay ahead of the game.

Size Up Your Shoes & Boots

Foot care starts before you even leave for the trail. On a longer hike, your feet will most likely get wider and longer. Feet often swell while hiking, but a more permanent change with some people is that they will lose the arches in their feet from all the long days of walking with a heavy pack.

It’s not uncommon for some people (me included) to grow a shoe size or even two. When I started long distance hiking, I was a size 8.5 and now I wear a size 10 wide. Make sure when you are buying shoes that you have some room in the toe box to allow your feet to grow. Better yet, plan ahead and buy a size bigger before you leave on your hike.

Padded Socks

Most thru-hikers use trail running shoes, the midsoles of which can pack down easily once you add the weight of your backpack. Padded hiking socks can help a ton with this and give you the extra cushion you need.

Moisture Wicking Socks

Wool socks are a must when thru-hiking due to their ability to wick moisture and dry faster than cotton or other materials. 

Stinky Feet

Wool socks are also the main defense against foot odor. Another tip that had helped me is to apply a little zinc oxide on your feet before you start hiking.

Pro Tip: diaper rash cream is mostly made of zinc oxide, and it’s cheap.

Darn Tough Exchange in Trail Towns

Some trail towns have outfitters that sell gear and if they sell socks, they most likely sell Darn Tough’s brand of Merino Wool hiking socks. Many of these dealers offer in store exchange of Darn Toughs using the company’s lifetime warranty. This is invaluable for thru hikers!

Darn Tough socks last a long time, but if anyone is going to put a hole in a sock it’s a thru-hiker. We hike 12 hours a day through every terrain imaginable, so it’s going to happen eventually. Darn Tough’s socks and their lifetime warranty are a staple among the hiking community.

Blisters

Feel a hot spot? Stop and act quickly! Blisters are no joke and can happen fast. They can even take you off trail. This is especially true on the first week or two of your hike.

It’s important to treat a blister at the very first sign that one might be developing. Clean the area thoroughly and use a blister pad or put athletic tape over it. Do not pop it! Let the blister run its course and keep it clean and covered as much as possible.

Clean your feet every night and even mid-day if dusty and or muddy. Moisture and dirt are the enemy of feet and the main culprits for blisters and other foot problems. Creeks and other water sources can work great for this, but if you don’t have that option, you can use extra water you have with you or baby wipes if you have them.

Gaiters

Gaiters are a piece of cloth that covers your shoes. They can stop mud and debris, such as sand, dust, thorns, and bugs from entering your shoes or boots.

Soak Those Tired Doggies!

A cold creek or river or even better, a hot spring can bring new life to your feet. Your feet are going to swell throughout the day so any time you can shake them in cold water is a bonus. It will help with inflammation and swelling.

Epsom Salt

Any time I get to a hotel or hostel I try to find some Epsom salt and soak my feet for an hour or so. If a full bathtub is available, you might as well have a full body soak! Your feet and muscles will thank you.

Get a Pedicure!

Most bigger towns have a place that gives pedicures, and they aren’t even that expensive! Your feet will thank you and besides, you freaking earned that pedi!

Elevate

As mentioned before, your feet will swell through the day. Laying on your back and elevating them above your heart will do wonders for this and will circulate new blood in to your legs and feet. 

Let ’Em Breathe

Any break I take, the shoes and socks come off! Even if for only 5 minutes it will greatly speed up the drying process and gives you a chance to check feet for any problems they may have arisen throughout the day.

So remember to keep your feet happy and healthy on a long hike by being ahead of the curve with preventative care and buying the right shoes and socks for your long walk. After all, your feet are the single most important tool for your hike!

Happy Hiking!

About the Author

Cory “sweet blood” Grove is a thru-hiker, minimalist, and snowboarder from Mt. Hood Oregon. You can follow his hikes on Instagram at @extremepedestrian.