treatment for sore soles when backpacking

Let your feet rest in a warm epsom salt bath for 15 minutes, then transition to a cold bath (or ice pack) for 10 minutes. Repeat two or three times, and be sure to end on cold. This alternating temperature contrast promotes recovery and relieves sore muscles.

Full Answer

How can I prevent foot swelling when backpacking?

Elevating your legs and feet by propping them up with your pack can also reduce swelling and speed the recovery of your lower body. This is also an excellent opportunity to dump out any debris that got into your shoes and to inspect your feet for hot spots.

How can I prevent heel pain when hiking?

To help prevent this, be sure to stretch and massage your feet frequently. Choose good shoes and insoles for hiking. If you develop heel spurs, your doctor may recommend custom orthotics, over the counter pain relievers, or cortisone injections. Zombie level: Low to moderate. Your feet are more intriguing than horrifying.

How do you take care of your feet when hiking?

After long days of hiking (and wet feet in rainy conditions), it’s always important to keep your feet clean and dry throughout the night to allow your skin to recuperate. Change Your Socks - It’s wise to carry at least 2 pairs of hiking socks so you can swap them out as needed and rinse/dry another pair for later.

How do you prevent blisters when backpacking?

Take care of your feet before your trip or in trail towns to prevent blisters from beginning in the first place. Taking good care of your feet before, during, and after backpacking trips is a good habit that keeps blisters at bay, makes your feet stronger/healthier, and makes your experience more enjoyable.

How do I toughen my feet for backpacking?

Tannic Acid to Toughen: Marathoners and long-distance walkers may want to toughen the feet with 10% tannic acid or a tea soak. Apply the tannic acid to your feet, or soak in strong tea, twice daily for two to three weeks.

Why do my feet ache when hiking?

Plantar Fasciitis The plantar fascia supports the arch of your foot and absorbs shock when you walk. Hiking can inflame and irritate the fascia from overuse. The foot pain can become even worse if you don't have proper insoles in your hiking footwear to support the heel and arch of your foot.

What helps sore soles of feet?

Dorest and raise your foot when you can.put an ice pack (or bag of frozen peas in a towel) on the painful area for up to 20 minutes every 2 to 3 hours.wear shoes with plenty of room for your feet that have a low heel and soft sole.use soft insoles or pads you put in your shoes.try to lose weight if you're overweight.More items...•

How do I prepare my feet for a long hike?

0:461:57Prepare Your Feet for a Long Walk | Hiking - YouTubeYouTubeStart of suggested clipEnd of suggested clipCut your toenails regularly keeping them neither too long nor too short and slightly rounded withoutMoreCut your toenails regularly keeping them neither too long nor too short and slightly rounded without cutting the corners if you have any nail fungus or cracks treat this problem in advance wash.

How do I stop my feet from hurting when hiking?

Photo by Liz Thomas.REMOVE ANYTHING YOU FEEL IN YOUR SHOE. Start with prevention. ... STOP IF YOU FEEL A HOT SPOT. Again, don't wait. ... ELEVATE YOUR LEGS AND FEET. ... RINSE YOUR FEET. ... RINSE AND ROTATE YOUR HIKING SOCKS. ... SOAK YOUR FEET IN COLD WATER. ... LET YOUR FEET AND SOCKS AIR DURING MEAL BREAKS. ... PRE-TAPE YOUR FEET.More items...•

What is Hikers foot?

Given that the term “mechanic's feet' was nonsensical, the researchers coined the term “hiker's feet” to describe the clinical presentation that resembles a callousing pattern on the feet, more typical of avid hikers or long-distance walkers.

Why are the soles of my feet sore?

One of the most common causes of foot pain is plantar fasciitis , or inflammation of the plantar fascia. This causes sharp, stabbing pains in your heel or sole. Plantar fasciitis symptoms are often most severe in the morning or after inactivity. When you get out of bed, you may feel a sharp pain with the first step.

Does Epsom salt help plantar fasciitis?

While there's no conclusive evidence that epsom salt baths or foot soaks are detrimental to plantar fasciitis, there's also no real body of evidence that epsom salt baths are significantly more effective that a regular bath or soak.

Why do the bottoms of my feet burn?

The most common cause of a burning feeling in your feet is nerve damage, often related to diabetes. There are other possible causes though, too. The pain from burning feet can be intermittent or constant and range from mild to severe. Your feet may feel hot, tingling, prickling, or numb.

What is good for raw feet?

Adding Epsom salts to a foot bath can relieve your sore muscles and can even reduce swelling in your feet. You may be tempted to try other products in your foot soak like baking soda, but this ingredient is more likely to target skin-related conditions than soreness or swelling.

Do feet get used to hiking?

It's normal to have aches & pains in any body part after a long hike, but hot burning feet which don't feel better quickly are not normal. Take action! Sore feet are a sign that something in your hiking routine needs to change.

How to take care of your feet while hiking?

Elevating your feet is one of the easiest and best ways to take care of your feet and legs while on a hike or backpacking trip. Photo by Naomi Hudetz.

How to keep socks fresh on a hike?

On a long hike like a multi-day backpacking trip or thru-hike, keep your socks fresh by rinsing them in a natural water source (not water tanks in the desert, and ideally downstream in a moving source). Merino wool socks have natural antibacterial properties.

What socks should I wear for blisters between toes?

If you experience blisters between toes, consider toe socks , like the Injinji we recommended in our Best Hiking Socks guide.

How to make your feet feel better while hiking?

Studies show that elevating your legs and feet while you’re sitting or laying down can improve circulation and reduce swelling. It also helps to drain excess fluid build-up and return blood back to the heart. It’s easy to find time during meal breaks or in your tent at night before going to sleep. Aside from blister prevention, elevating your legs may help manage foot pain or other hiking foot injuries. We’ve found that hammocks can be a comfortable and easy way to make sure your feet are elevated.

What is the best tape for blisters?

If you have places on your feet that are prone to blisters because of prior blisters, put tape on them before you set out. Leukotape is the best tape we’ve found for this. Unlike moleskin, it stays on for multiple days (even when wet) but doesn’t hurt when you remove it. It moves the friction from your foot to the tape, and can make your walk much more comfortable.

How to keep your feet cool?

Try to walk as little as possible, keeping your feet elevated. You may want to consider icing them or keeping them cool.

How long should I soak my feet in cold water?

Soaking feet in cold water for just 5 minutes can help reduce swelling. Photo by Naomi Hudetz.

How to get rid of a hot spot on the bottom of your foot?

Use a tennis ball or small pressure point ball to roll out the bottom of your feet. Roll slowly up and down moving with the grain of the muscle and be sure to pause and breathe deeply for 20-30 seconds (about 3-5 rounds of breath) in any tight, sensitive “hot spots”. This will help break up any fascial adhesions that have formed and increase blood flow and circulation to that area.

How to get rid of calf pain in ankle?

Also, use your tennis ball to roll out the Achilles tendon and calf muscles moving up from the back of your ankle all the way to below the knee, avoiding the area directly behind the knee joint. Do the same thing, stop and breathe for 3-5 breaths in sensitive spots. Notice and feel the difference.

How to stretch the front of your ankles?

Do the opposite movement to stretch the front of shins and ankles by untucking your toes, placing your hands out in front of you and leaning forward. Then pull your knees in towards your chest as you press down into the tops of your toes until you feel that stretch.

Why do you walk barefoot?

Biomechanist and movement expert, Katy Bowman, recommends spending plenty of time walking barefoot to keep your feet happy, healthy and strong in between trail runs, long hikes and powder days where they are more constricted in your boot or shoe. Giving your foot shoe-free time is one of the best ways to prevent injury while outside. Think of it this way: healthy feet that can support themselves and sustain its natural movement without shoes will need less help on the trail.

How to get rid of blisters on toes?

Soak your feet in a warm bath with lavender Epsom salts to promote healing and relax stiffness and tension in your joints, muscles and tired toes. If you’re prone to blisters this can help with those as well!

How to get your feet to move?

Sit down with your legs extended straight out in front of you and flex your feet towards your nose then extend and point them away from you. Notice how well you can do this. If your feet don’t move much when they have a limited range of motion, so it’s a good idea to repeat this sequence at least once more.

Do hiking boots fit your feet?

Make sure you do the following shoe-less to help prepare your feet for hiking, backpacking, skiing, and other outdoor activities. And while we are talking about shoes, make sure your hiking boots are a good fit for your feet. Check out tips for choosing the right hiking boot here.

What is the most common way to fix shoes?

The usage of adhesives or glue is the most common way for fixing most types of footwear especially in the initial state of wear and tear aka when the sole gets a little or partially separated from the rest of the boot.

Why are camping boots important?

An appropriate camping boots for outdoor activities are essential to have a comfortable and peaceful time. As an obvious fact, trailing in the wild needs proper attention in almost everything included in your gear. The best outdoor activity preferred by travelers is traveling by foot and thus the footwear is of major importance.

How to fix a boot with adhesive?

If you are using an adhesive for fixing the boot, follow the steps below: Step 1: Clean out all the dirt, soil or any other materials stuck to the shoe, especially to the areas where the adhesives are to be applied. Clean it with a piece of wet cloth or dipped in spirit or alcohol.

Why do boots freeze when you put glue on them?

It is because the excessive heat may cause the applied glue to melt which is the opposite of what you’re trying to achieve. Some experts swear by the technique of having the repaired boots in the cold so that the glue may freeze and stick together well, adhering both the surfaces together.

What is the best outdoor activity?

The best outdoor activity preferred by travelers is traveling by foot and thus the footwear is of major importance. The best pair of boots apart from smart buying, also needs care and attention to withstand all the unfavorable conditions of the wild.

Do hiking boots hurt?

However, many of us are not exactly millionaires and hiking boots are not necessarily cheap. Thus, it won’t hurt if you know the skills of proper boot sole repair. Lucky for you, this article will teach you all the basic techniques of sole repair.

Can you dry boots on a campfire?

But most of the time when you are away from the sun rays or it is a night time, a camping fire is considered as the best choice. However, you will want to use extreme caution when drying your boots in open fire. It is because the excessive heat may cause the applied glue to melt which is the opposite of what you’re trying to achieve.

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Can you identify which of the following is not a possible cause of sole of foot pain?

Which Conditions Can Cause Sole Of Foot Pain?

Pain at the bottom (sole) of your foot can be caused by many different conditions. Some of these conditions are common while others are very rare.

Final Thoughts

I hope this article gave you a brief overview of possible conditions that can cause pain on the soles of your feet.

How to reduce inflammation in feet?

Drinking raw vegetable juice is a fantastic way to lower inflammation. Try to use a variety of vegetables and the more vibrantly colored, the better. Ginger, pineapple and turmeric are particularly anti-inflammatory. Painful feet are an incredibly common problem that can be very frustrating.

When do you feel pain when you step on your feet?

The pain is usually worst when initially stepping onto your feet, particularly when first getting out of bed in the morning or when getting up after sitting for some time. Fortunately, there is a lot that can be done about this common condition.

What causes a swollen toe?

It is caused by a strain of the ligaments in an area of the foot called the plantar fascia. This is a thick, pearly white tissue with long fibers that begins at the heel bone and then fans out along the under surface of your feet to the toes.

Why is biomechanical foot important?

Foot biomechanical issues are certainly important to address; however, it is also critical to address internal factors. If your body is highly inflamed, it’s not surprising that the ligaments in your feet would also be inflamed.

Do poor feet withstand strain?

As you know, our poor feet have to withstand a great deal of strain each day as we walk on them, run on them, stand all day, or squeeze our feet into uncomfortable shoes.

Does eating gluten cause inflammation in feet?

Getting rid of these foods from your diet can significantly reduce the level of inflammation in your body and, in that way, ease the pain in your feet.

What to wear for blisters on toes?

Some hikers also swear by liner socks from a brand like Injinji for blister prevention. They’ll give your feet a little extra cushioning and protection, especially around the toes. Carry supplies for blister treatment in your first aid kit in case your preventive measures fail. I like Leukotape for this purpose.

How to prevent heel spurs?

To help prevent this, be sure to stretch and massage your feet frequently. Choose good shoes and insoles for hiking. If you develop heel spurs, your doctor may recommend custom orthotics, over the counter pain relievers, or cortisone injections.

How to pop a blister in socks?

If a blister does develop, it’s better (in my nonmedical opinion) to pop it intentionally rather than have it burst in your already-nasty socks during the day and risk infection. Sterilize a needle or the tip of a knife with rubbing alcohol and carefully pierce the blister. Apply antiseptic to the site after draining and cover it with a Band-Aid. Keep your feet as dry as possible during the day to reduce the risk of infection.

What causes a bunion on the side of the toe?

Bunions are usually caused by too-narrow shoes and by gait issues that put excessive pressure on your big toe joint when you walk. Custom orthotics, bunion pads, toe separators for overnight wear, and toe socks can alleviate pressure on the bunion and keep your toes properly aligned.

Why do my toenails bump up on my shoes?

Toenails become a problem when they’re constantly bumping up against the front of your shoe. This probably means your shoe doesn’t fit quite right. Make sure your shoe fits well and your foot doesn’t slide around on inclines. Look for a style with plenty of room in the toe box.

Why do my heels feel like they are about to explode?

Do your heels feel like they’re about to explode with every step? If so, you might have plantar fasciitis, an inflammation of the connective tissue in your arches. Stretch and massage your arches once or twice a day to prevent and treat this condition, and invest in a good pair of insoles such as Superfeet. Try massaging your arches with a golf ball on the trail. You can also buy special sleeping socks designed keep your plantar fascia moderately extended all night long.

Why do I get blisters on my feet?

Wet feet and poorly fitted shoes cause blisters. Pack spare socks on your next trip so that you can change into a clean, dry pair if your feet get wet. And before you hit the trail, take the time to find a pair of hiking shoes that fit you well. You may need to try out several different styles and sizes before you find the perfect pair. Some hikers also swear by liner socks from a brand like Injinji for blister prevention. They’ll give your feet a little extra cushioning and protection, especially around the toes.

How to treat blisters after hiking?

After your hike or trek, allow your blister to dry out—soaking your feet in a warm Epsom salt bath will help. If possible, keep the blister uncovered overnight.

How long does it take for a blister to heal after hiking?

When you properly take care of it, a blister can start to recover in six hours and is no longer painful after about 48 hours. Improper care, on the other hand, can result in a lot of walking pain and a blister that becomes an infected mess filled with bacteria.

How to treat an open blister?

The treatment for an open blister includes the following: Clean the area thoroughly with antiseptic soap. Allow the area to dry and apply antibiotic ointment to the open wound. Replace the flap of skin (if possible) to cover the treated tissue and cover with a sterile, non-adhesive dressing.

Why is it important to keep a blister moist?

When a blister is fully opened, also know as deroofed, it is important to keep it moist to protect the exposed skin and allow it to regrow in a safe environment.

What is the goal of a blister that has not fully formed?

STAGE I: If the blister has not fully formed and you have a “ hot spot ,” the goal is to decrease friction to the area and reduce the chances it develops into a blister. STAGE II: If the friction blister is a closed blister with no openings, the goal is to protect the blister and allow it to heal.

Where to put benzoin on moleskin?

If you have tincture of benzoin (a type of tree sap), apply it around – but not on – the hot spot, basically where the moleskin will lie.

Why is it important to remove the skin over the blister?

A common mistake is to remove the overlying skin of the blister. This exposes the underlying skin to possible infection & causes increased pain because raw nerve endings can be exposed.

How to keep your feet from blistering?

Proper Footwear Fit - The most important factor in staying blister-free is making sure your shoes/boots fit well. Footwear that fits too tightly will almost certainly create pressure that’ll create blisters, so aim for a relaxed fit. A little extra roominess in your shoe (especially in the toe box) is a good, but you don’t want your feet to be slipping and sliding either, so make sure your shoes fit just right. A good pair of insoles can really help if you’re feet are between sizes or need extra support as well.

What to wear to prevent blisters on toes?

We also like to pack a pair of comfy warm socks and reserve them for wearing in our sleeping bags at night. Keeping your feet in relatively clean socks will help keep your feet healthier, more comfortable, and blister-free. Toe socks, such as the injinji no-shows, can help prevent toe blisters.

How to cover a blister with antibiotics?

COVER the blister with antibiotic ointment to prevent infection. PAD around the blister with a piece of Moleskin or Molefoam cut into a donut shape. The hole in the center should be slightly larger than the blister . BANDAGE the blister with a piece of gauze, an adhesive Bandaid or Moleskin.

What to use to bandage a blister?

BANDAGE the blister with a piece of gauze, an adhesive Bandaid or Moleskin

What to do if your skin is red and raw?

LUBE - If the skin is red and raw or a blister has partially formed, use antibiotic ointment on it and then cover the hotspot with a blister bandage, Bandaid, or Moleskin before applying tape.

Why wear thin liner socks?

Wearing thin liner socks under another pair of socks is a good way to create a double-layer system for those who are extra susceptible to blisters. And some hikers find toe socks to be helpful, particularly in preventing blisters between the toes. For more details, check out our list of the Best Hiking Socks.

How to elongate a blister?

PIERCE the blister from the bottom with the pin, needle, or blade, slightly elongating the hole by gently moving your tool side to side (a pinhole will close up too quickly).