Thru-Hiking: Take Care of Your Feet

It may not come as surprise, but feet are important to hikers. When it comes to the trail, feet can pose more problems than almost any other part of our anatomy and often get little attention beyond the purchase of trendy hiking shoes.

My first encounter with a thru hiker was in the early ‘90s. It was at a trailhead and she was sitting flat on the ground, legs straight out in front of her with her shoes and socks removed. Her feet were a mass of blisters in varying stages of healing. Some of her toenails were black and others had fallen off. It was a shocking sight. After having hiked thousands of miles, I’ve learned a lot about how to care for my feet during months in the wilderness.

Blisters and lost toenails are often a symptom of ill fitting shoes. Shoes should fit so that there is ample room for toes, but they need to be tied so that the fit is snug and the foot doesn’t slide forward ramming the toes into the front of the shoe. I’ve watched videos of hiker complaining of blisters and then I’ll catch a shot of the shoes. They are so loose they could be removed without untying the laces.

Socks are important, too. I am hooked on merino wool for all seasons. They seem to have a certain degree of anti-microbial properties that cut down on odor significantly. My experience is that they are sturdy and less likely to cause blisters. If I’m having an issue with blisters or hot spots between toes I’ll put on liner socks with toes (Injinji).

Wet feet are inevitable on many trails. On clear days even dew laden grass will soak your feet in the morning. Some hikers choose “waterproof” boots or shoes if there is such a thing. But if you are in situations where you are hiking in hard rain or even constant drizzle all day long wet feet are almost unavoidable. Once “waterproof” boots or shoes get wet they take much longer to dry out than footwear made with breathable material. Giving your feet a chance to dry out for a few hours at the end of the day is a great strategy for preventing foot problems and a reason so many thru hikers take camp shoes (often Crocs) with them. In freezing conditions I have had good luck using plastic newspaper sleeves between two layers of socks to keep my feet dry and warm.

There is a big debate regarding boots vs trail runners. Trail runners are the overwhelming favorite for long hikes and with good reason. They are light weight, therefore put less stress on muscles over long miles. They get good traction on rocks, roots and mud. In most cases they are comfortable and last for hundreds of miles. Boots, on the other hand offer more support for ankles, they shed water better and are typically warmer than trail runners. While it is more difficult to end up with wet feet in boots, when that does happen it is also more difficult to get them dried out. Trench foot can result from persistently wet feet and will result in the cancellation of your journey.

My preference is for a sort of hybrid shoe called “mids”. These shoes have all the advantages of trail runners yet they provide a modest degree of ankle support. The weight difference is tiny. I also prefer shoes with minimalist soles. I want to “feel” the trail. It is counter intuitive, but shoes with thick, cushiony soles, though comfortable, put me at risk for rolling/spraining my ankles.

Footwear is a piece of hiking gear that must be tailored to the individual hiker. What works for some won’t work for others. The one thing we can all agree on is that it is best to put shoes to the test prior to hitting the trail and find what works best for you.