Essential Tips for Preventing Foot Injuries While Hiking

Couple hiking and preventing foot injuries

With spring just around the corner, many of us are looking forward to getting out and hiking. While hiking is fun and an excellent source of exercise, there are many ways to injure your feet. But with a little preparation, you can keep yourself safe this hiking season.

Possible Foot and Ankle Injuries To Be Aware Of When Hiking

Ankle sprains are at the top of the list of injuries that may occur while hiking so a good pair of hiking boots are a must. Hiking boots help you maintain stability on unpaved trails, which can be uneven and have exposed tree roots or loose dirt and gravel.

Choosing The Right Foot Gear and Shoes When Hiking

When choosing supportive hiking boots, look for boots with a collar that fits comfortably snug around the ankle. The boots should have enough room around the toes to allow them to wiggle freely. You should be able to fit the width of your thumb in between the tip of your big toe and the tip of your boot. There are several good shoe brands to check out when shopping for quality hiking boots: Hoka, Merrell, Salomon, On Cloud, Oakley, and Asics. Make sure when trying on hiking boots, you’re wearing the same thick socks that you’ll wear on the trail to ensure a proper fit.

In addition to good hiking books, moisture wicking socks can help with prevention of blisters. Wearing a pair of lightweight pants will protect your ankles and legs from cuts, scrapes, and exposure to poisonous plants when hiking through thick foliage. If you do decide to hike in shorts, make sure to put on sunscreen to prevent sunburn.

When packing your day pack besides the essentials like water as snacks, it would be smart to include safety gear such as ace bandages, a first aid kit, and instant ice packs to help treat any injuries if you do stumble.

Of course, strains and sprains do happen. When they do, you can visit your Upperline or Village Podiatry podiatrist to ensure you heal and retain full mobility. Most of our locations offer same day and next day appointments to help keep you on your feet.

About the Author

Dr. Canada of Village Podiatry – Covington is a native of Chicago, IL who relocated with her family to Decatur, GA where she spent her formative years. Dr. Canada graduated Magna Cum Laude with her B.S in Biological Sciences from Alabama A&M University in 2013 and stayed on to pursue her M.S in Biological Sciences which she earned in 2015. Dr. Canada relocated her family to the Chicago area in 2017 to attend Dr. Willam M. Scholl College of Podiatric Medicine, earning her doctorate in 2021. Dr. Canada went on to complete a 3-year surgical residency at the James A. Haley Veterans Hospital in Tampa, FL (Tampa VA). When not caring for patients, Dr. Canada enjoys spending quality time with her family. She enjoys hiking, skating, reading, and traveling.