Get Your Feet Trail Ready

Living in Colorado, hiking is an activity that is readily available and enjoyable.  Hiking, however, like other athletic pursuits can cause discomfort and injury in the feet. Being ready to hit the trails with proper gear and preparation can help to alleviate some of the common hiking maladies.

Pre-hiking tips

• Shoe Gear:  When looking at getting shoes for your hike general rules are to get shoes that are comfortable, relatively lightweight, and fit to handle the conditions in which you are hiking.  There is not one shoe for every person.  Getting properly fit to your foot type is the most important in deciding which shoe is right for you.
• Socks: Choosing the right socks is also key to making your hike successful. The best socks should be comfortable, wick moisture, cushion high impact areas, and maintain a comfortable foot temperature. The wrong socks can lead to blisters and discomfort.
• Strengthening and Stretching: Your feet carry you every step of the way on your hike.  Properly preparing the foot and ankle muscles will help aid in the success of your hike.  Some simple examples can include toe curls, ankle circles, tennis ball rolling, and calf raises.

On the Trail

Proper attention to your feet while hiking is just as important as preparation and getting proper gear.

• If you get hot spots or blisters make sure to bandage them right away.
• Change/clean socks as needed.  Shake out any sand or dirt when resting.  If socks get wet change as soon as possible to prevent friction and blisters
• Stretch along the way to reduce any pain and prevent foot and ankle pain.

Foot Care Survival Kit

Being prepared while hiking is always important.  While many care a first aid kit, a kit dedicated to your feet is also helpful.

• Nail clippers                                      
• Alcohol pads
• Anti-friction cream
• Sports tape
• Blister pads
• Antibiotic cream
• Safety pin

Post-Hike

Even the most seasoned and prepared hiker may develop foot and ankle problems while on a hike or after.  Common injuries can include

• Plantar fasciitis
• Capsulitis
• Sprains/strains
• Achilles tendonitis
• Broken bones
• Ingrown toenails

By following these tips, hikers can continue to enjoy their adventures with minimizing their risk of foot and ankle problems. If you feel anything is keeping you back from achieving your hiking goals please call our office at 303-814-1082 or visit  www.castlerockfootandankle.com to make an appointment. 

Author

Dr. Ronnie Pollard In her professional life, Dr. Pollard is a Board Certified podiatric physician specializing in lower extremity diagnoses, treatment, and after care. Dr. Pollard completed her undergraduate degree at the University of Denver before attending Midwestern University where she graduated as a Doctor of Podiatric Medicine. After Midwestern, Dr. Pollard completed Denver's rigorous 3-year Highlands Podiatric Residency Program and has amassed thousands of hours of surgical and clinical treatment experience. Dr. Pollard takes a family focused approach to her practice making sure that her patients are comfortable, confident, and prepared for the treatment plan that she recommends and is sure to adjust strategies based on patient feedback as they heal.