GLAMORAKS
  • Home
  • Outdoor brands
  • About
    • Press
    • PRESS CENTRE
  • FAQ
  • Contact
  • Blog

Inspiration

How to take care of your feet

9/11/2017

3 Comments

 
Picture
If you are a keen walker, particularly if you like long distance walking, you will know just how important it is to look after your feet. It seems crazy that a little thing like a blister can end your adventure, but they can and do.  So how can you take care of your feet?

I asked Sophie Gooley, a podiatrist at The Boxgrove Clinic, to share her advice on how to keep feet in perfect shape for long walks. If you take nothing else away from this post, know this:  Blisters are enemy number one. Blisters are caused by friction. Reduce friction and you reduce your chance of blisters. Sophie shares how to with her tips below: 
1. Cinderella - get boots that fit
Looking after your feet begins with the correct footwear.  A poor fitting shoe usually means there is more movement in the shoe, which means more shearing forces (friction) on your toes and feet and that results in blistering. Bottom line is - does the shoe fit?! Here's how to check:
  • Slot your heel into the heel cup comfortably making sure your heel is well back into the boot
  • You want a secure fit around the mid foot 
  • Leave at least a finger's width between your toes and the end of the boot with plenty of room to wiggle your toes. 
  • There should be no niggling contact points.
  • You don't want the boot to be too tight or too loose - both will cause friction

When trying on shoes or boots, make sure you are wearing the socks you're likely to walk in. If you have specialist insoles, make sure you take the existing boot insoles out and use yours instead. Lastly, remember that you will need to walk your boots in. Go for short walks to in your new boots before attempting a mega hike. 

2. Lace Up 

If a lace needs to be pulled more in one area of the shoe, particularly around the midfoot, then it might mean you have an ill-fitting shoe. Lace your laces in the hole furthest to the back of the  trainer or walking shoes and tie them tightly. This gives you more support around the ankle and again less movement within the shoe. But you may also want to try these lace tying variations depending on your particular feet issue.
Picture
3. Socks matter
No matter how good your boots are, if you wear the wrong socks, you can still get blisters. You want to keep your feet dry so look for moisture wicking socks rather than cotton socks. Vary them by season to ensure your feet stay warm but don't overheat and sweat. Some people swear by wearing two pairs of socks - a thin liner pair underneath a thicker pair.  Experiment and see if this works for you. Regardless, it is worth spending money on good quality socks. 

​
4. If it ain’t broke don’t fix it
Once you’ve found a shoe that works & is supportive and comfortable, stick with it. If possible buy two pairs as your feet will thank you for forward planning. A shoe brand often makes the same shoe in different guises, so if you cannot get the exact shoe again, ask the retailer which is the closest to the original. 

5. Be wary of Tape 
Many people use tape to prevent friction but this is actually adding an extra layer of material which has the potential to cause shear and create additional tissue stress and therefore a blister. Also the adhesive in the tape over time can increase the risk of tissue breakdown. However, taping can be useful if the foot needs support or if you develop something Iike a tendon problem. Bottom line is that tape can be useful but not as a preventative measure.
 
6. What to do it you get a blister
Even with all the best preparation, blisters are a common side effect of long distance walking. You'll start to notice a blister forming when you feel a 'hot spot', an area on your foot that feels literally warm and possibly a bit painful. It's best to stop and protect the area immediately, rather than waiting for the blister to develop fully.

If you notice a hot spot or a blister has come up, put some semi compressed felt behind or around the blister, not on it. Adding another layer is only going to increase the friction at the contact point. Adding something behind it or around it should help alleviate the pressure.


If a blister has formed, keep the area clean. If it is still painful with felt behind or around the blister, then prick the blister with a sterile needle, gently squeeze the fluid out, keep the blister skin in tact to prevent an open wound and cover with a blister plaster. You may still protect with the felt to take the pressure off the area.
 
7. Toenails & general foot care
Foot care extends to toenails, which should be trimmed straight across the nail and not rounded at the corners. Your big toe, in particular, is more prone to an in-growing toenail if you cut your nails too short. Once clipped, your toenails, should be smoothed down with a file to remove rough edges. Toenails which are too long can cause pressure on the bed of the nail which can result in extreme discomfort, bruising & loss of the nail.

Looking after the skin on your feet is also essential. Some people believe that having thick, callused skin on your feet prevents blisters but this isn't true and blisters on callused feet can be difficult to treat. A callus file and a moisturising cream (Flexitol) can soften problem areas for good foot care. It is also vital to prevent cracks in the skin of your feet, especially on your heels, as they are prone to split open which is both incredibly painful and open to potential infection if not treated.

 
8. Rest feet when walking
When you stop for a break or the night take your boots & socks off and give your feet a chance to rest and breathe. Open them to fresh air and direct sunlight and wear flip flops or sandals will allow them to recuperate better.
 
9. Foot Care Kits For Hiking
Carrying a small foot care kit in a Ziploc bag is not going to take up much room and will give you much relief from the problems associated with walking. Things like blister patches, sterile pin to drain blisters, cotton wool and felt can make the difference between carrying on or not.

Share your best footcare tips on the comments below or over in the Glamoraks community.

Happy hiking!
Picture
Thanks to Sophie Gooley (BSc Podiatry MChS HPCP Registered MAR) for her tips and advice. 
Sophie works at The Boxgrove Clinic which is an integrative health clinic in West Sussex opened to inspire good health.
www.theboxgrove.com
3 Comments
Decima Rickard link
29/12/2020 12:25:12 pm

Please Sophie am trying to contact you for an appointment but cannot find your mobile number. Have called the Boxgrove clinic for your number but to no avail as keep telling me you left there awhile ago,! You have already visited me and my sister Lindy twice at my old address but I have a problem with my big toenail and need your expert advice.....please do call me when you can?
Regards, Decima
07958270351

Reply
John Carston link
10/12/2021 02:05:35 am

It helped when you mentioned that it is important to consider foot care to avoid unwanted events. My cousin who is an athlete mentioned to me last night that his ankle injury is taking too long to heal and asked if I have any idea what is the best option to do. Thanks to this informative article and I'll be sure to tell him that it will be much better if we consult trusted orthopedic as they can answer all our inquiries and will provide the proper care for his ankle injury.

Reply
Hailey Miller link
26/2/2022 02:12:47 am

It helped when you mentioned that tapes can create additional tissue stress and lead to blisters. This is helpful because my husband cannot walk properly due to an ankle sprain. We are hoping to find a foot doctor tomorrow morning who can treat him so he can get back to work immediately.

Reply



Leave a Reply.

    Categories

    All
    10 Mile Or More Walks
    2018
    2020
    7 Mile Walk
    Advice
    Amalfi
    Autumn
    Beginner Walks
    Cape Wrath Trail
    Centenary Way
    Challenge
    Cleveland Way
    Coastal Walking
    Coast To Coast
    Community
    Competition
    Escape London
    Esk Valley Walk
    #Febfriendship
    #findyou
    Footcare
    Friendship
    Girly Weekend
    Glamoraks Connect
    Glamorak Weekend
    Guest Blogging
    Happiness
    Hiking Supplies
    History
    Inspiration
    Italy
    Kilimanjaro
    Long Distance Path
    Malham
    Meet A Member
    Mental Health
    #MerryMonday
    Multi Day Walks
    Multi-day Walks
    New Platform
    Norfolk
    Northumberland
    Peak District
    Photography
    Rosedale
    #SayYesSept
    Scotland
    Seasonal
    Short Walks
    Snacks
    Solo Walking
    Solo Walks
    Summer Hiking
    Through Hiking
    Toilet Stuff
    Walking Buddies
    Walking With Kids
    West Highland Way
    Wild Camping
    Women Only
    York
    Yorkshire
    Yorkshire Dales
    Yorkshire Moors
    Yorkshire Three Peaks

    Archives

    January 2021
    August 2020
    April 2019
    March 2019
    November 2018
    July 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    September 2015
    August 2015

    RSS Feed

Get social. Follow us. 

Privacy policy
Terms of use.


Don't get left out.

Add your email to be alerted about any Glamorak events, walks, get togethers, challenges or news.

Success! Now check your email to confirm your subscription.

There was an error submitting your subscription. Please try again.

Powered by ConvertKit
  • Home
  • Outdoor brands
  • About
    • Press
    • PRESS CENTRE
  • FAQ
  • Contact
  • Blog