October is arguably one of the best months to go hiking — beautiful fall colors and comfortable temperatures make for gorgeous hiking days — and you’ve got no shortage of options here in the Chicago metropolitan area and northwest Indiana.
Whether you’re heading out to Starved Rock, Matthiessen State Park, Indiana National Dunes Park, or outside of the Midwest altogether, it’s time to get your feed ready for your adventure.
A little preparation can help you avoid issues like foot pain, sprains, and even ingrown nails.
Below, Aamir Mahmood, DPM, Joseph Wilson, DPM, FACFAS, and the Momentum Foot & Ankle Clinic share a few tips to get your feet ready for all of your planned hikes this fall.
The foundation of any successful hike starts with the right pair of hiking boots. Select hiking boots or shoes that provide ample support, grip, and protection.
Consider the terrain of your hike — whether rocky, muddy, sandy, or uneven — and choose footwear with appropriate tread and waterproofing.
Wearing the right boots can help prevent ankle sprains (because they tend to provide more ankle protection), foot fatigue, and blisters.
What about hiking sandals? You might be tempted to wear flip-flops if you’re hiking at the dunes, but resist the temptation. If you’d prefer sandals, look for sandals that are specifically designed for hiking. They’ll protect your feet but allow the sand to slide out.
Before your hike, your shoes should be broken in to prevent blisters and discomfort. Wear them around your house for a few days before you wear them outside. Try short walks around your block once you’re ready to go outside with them.
Once you’ve sorted your hiking boots, don’t forget to grab a good pair of hiking socks. A good pair of hiking socks should be tall. This helps cover the skin on your ankles from rubbing against the high tops of boots, but it also helps reduce your risk of tick bites.
Wear moisture-wicking socks made from materials like merino wool or synthetic blends. These socks help keep your feet dry by drawing moisture away from your skin, which can reduce your risk of blisters as well as fungal infections.
Avoid cotton socks because they tend to retain moisture, which leads to friction and discomfort.
Before you head out, take a moment to trim your toenails. Keeping them short and straight across prevents them from hitting the front of your shoes, which can lead to painful bruising or even toenail loss.
Properly trimmed toenails also reduce the risk of ingrown toenails.
Hiking requires strong feet and ankles to handle the demands of uneven terrain. Add exercises like calf raises, toe curls, and ankle rotations into your routine to build strength and flexibility in the weeks leading up to your hike.
These exercises help prevent strains, sprains, and other injuries.
Even with the best preparation, foot issues can still arise. Be sure to pack some foot care essentials in your hiking kit to help with common hiking injuries. This includes blister pads, bandages, antiseptic wipes, and a small container of foot powder. These items can provide quick relief and prevent minor issues from becoming major problems.
Familiarize yourself with the first-aid steps for sprained ankles. Your first-aid kit should include a single-use ice pack — something that’s very handy if you sprain your ankle while hiking.
While on the trail, pay attention to how your feet feel. Take breaks to rest and air them out if they start to feel hot or uncomfortable.
If you notice any hotspots, address them immediately by applying blister pads or adjusting your footwear.
With your feet properly prepared, you can fully enjoy the beauty of a fall hike. So lace up your boots, hit the trail, and savor the crisp autumn air — your feet are ready for the adventure ahead!
After your hike, change into clean dry socks. Once you’re back home, be sure to inspect your feet for any signs of trouble.
Whether you’re concerned about a foot issue before your hike — or one that developed on your hike — don’t hesitate to visit us here in Michigan City, Chesterton, Indiana, or Lombard, Illinois.
Give us a call or use our online scheduling system to book your next appointment.
