23 Ways To Care For Your Feet On A Hike Or Long Distance Walk

So you want to know how to care for your feet on a hike or long distance walk?

My ultimate guide gives you 23 tried and tested tips! (This includes mine as well as other experienced hikers from around the UK)

There are so many things to think about before you head off, whether you’re prone to blisters, aches and pains or sores. Luckily this guide has your back! Or more precisely, your feet.

It’s a given that most hikers experience foot problems of one sort or another on each and every hike. This is because inevitably you have to make some compromises due to variable weather conditions, even terrain. The best thing to do then is to minimise the risk, so that’s what this guide focuses on. After all, preparation is everything! So, let’s get to it.

How To Care For Your Feet On A Hike: Before You Go

1. Consider The Weather

It might sound odd but the weather can seriously affect how to care for your feet on a hike or backpacking trip. Give some thought to it before you decide which shoes or boots to wear. For example, do you anticipate persistent rain, heat, cold, snow, or a mix of everything?

Extreme heat led me to choose walking sandals (with a reinforced toe box) over walking shoes when I backpacked 100 miles on The Cotswold Way (which is fairly easy underfoot). The laces are really adjustable so you can either pull them closer to your feet and get no grit inside, or loosen them for more air circulation.

In persistent rain, I’ve chosen lightweight, quick-drying trail runners. And if you expect mixed weather you’ll probably need to compromise.

2. What Terrain Will You Be Walking On?

Again, this is something to consider before you choose what to wear on your feet. If it’s rocky ground you might prefer something with more cushioning and a stiffer sole. However, you might be the kind of hiker that prefers more flexibility for your foot (me!). Muddy or grassy tracks could require different grip to mountain trails.

Give some consideration to the weather and terrain before anything else and this will help you decide which type of boots or shoes will give you the most comfort

3. Boots and Shoes – Getting It Right

So. Much. Choice!

Whichever you choose, the best way to care for your feet on a hike is to always wear them in before your trip. It’s best to do this on similar terrain and carrying similar weight. You can expect nothing but trouble if you don’t!

Primarily what you’re looking for is comfort and a good fit with a tread (grip) suitable for the terrain you’ll be on. Whether you prefer boots with ankle protection or lightweight trail runners a good fit is the best way to ensure fewer blisters and sores.

The best way to stop toes rubbing and bruising (even toenails falling off) is to go for shoes a size larger than you’d normally wear. This allows your feet to move forwards in the shoe without banging against the front. It also allows you to wear thicker socks in colder weather.

A wider than usual toe box allows your feet to expand with heat and movement, which will prevent sores and blisters on your toes.

Hiking can also make your feet sweat a lot (horribly sore, wrinkly soles anyone?!), so it’s best to find a shoe with good breathability. Mesh uppers are great for this. They also make the shoe a lot lighter weight, which is a bonus over long distances because a heavier weight can really make your feet ache.

Personally, I also avoid leather at all costs. Even if your feet don’t sweat too much, leather never dries out in wet weather. And to be honest, I don’t think GoreTex is that great for me either. My feet sweat so much and it’s not breathable enough to get rid of it, so they’re soaked anyway. It might be something worth considering yourself.

A good retailer will measure your feet and provide expert advice

I love Cotswold Outdoors – they even have a ‘terrain ramp’ that includes rocks and easier terrain to try your prospective shoes on. Don’t forget to ask how to care for them too, which will increase comfort and longevity.

4. Inserts and footbeds Can Stop Aching Feet

Orthopaedic or gel inserts can be helpful for comfort and come in various types depending on your foot type. You can also get them made especially for you – ask your retailer for their expert advice.

5. Lacing -There’s More Than One Way To Do It

Did you know that there are numerous ways to lace your boots or shoes?

Surprisingly it can make a huge difference to the fit and therefore your comfort. For example, I often use the ‘window lacing’ technique to stop any pressure on the top of my foot. This excellent guide to tying your laces is worth checking out if you experience anything like ‘heel-slip’ or toe pressure too.

6. Hiking Socks – Choose Wisely

This is another area where there’s so much choice it’s bewildering. Long, short, thin, thick, wool, polyamide, toe-socks, waterproof socks… The only big no-no is cotton – it just doesn’t dry out and your feet will stay wet and potentially become sore.

One recommendation (good I think, in winter at least) is to reduce friction by wearing 2 pairs of socks. The theory is that the socks rub against each other rather than your feet. I’ve found this to be true (you can even buy ‘double socks’ in one – if that makes sense – and sock-liners), but it’s too hot for me in summer.

Bridgedale is a brand I always recommend – I have socks that have lasted over 10 years!

Socks are an area that’s all about trial and error, just like shoes really, so make sure you test them before you leave for a long hike or backpacking trip.

7. Grit and Gaiters

Grit inside your shoes can cause nasty abrasions and sores and it’s a pain to keep taking them off to empty them. If there’s a possibility this might affect you, you could try a pair of gaiters. You can get them for trail-runner shoes (specifically designed for this) and of course, there’s a wide choice for more traditional boots and shoes. They can also keep your feet (and trousers) dry.

8. How Do I Harden My Feet Before Walking And Hiking? Surgical Spirit!

Apparently, you can harden your feet if you wipe them with surgical spirit for a couple of weeks before you go. I’ve never tried this, but as even the NHS advise it (read the short paragraph on blisters) I might give it a go between my toes next time.

9. Prepare Your Feet For Carrying A Heavy Rucksack

Carrying the extra weight of a full sack can make your feet ache, compress more and thereby cause more friction and susceptibility to blisters. I’ve found doing some training walks with a full pack helps minimise this.

How To Care For Your Feet On A Hike: When You’re On The Trail

10. Never Go Without Blister Plasters

And take more than you think you’ll need!

I always have Compeed in my first aid kit because I find them to be reliable and comfortable, but there are other brands too. They also come in different sizes for heels and toes. (A pair of scissors on your multi-tool knife means you can also cut them to size too).

The trick to avoiding blisters is to apply a blister plaster as soon as you feel a ‘hot-spot’

It’s that friction you feel, perhaps with a bit of redness, before the blister forms – don’t wait! Do it wherever you are – down your rucksack and look after your feet.

If you’re unlucky enough to have a blister form, don’t lance it (this can cause infection) and cover it with a plaster asap.

11. Dressings Or Tape For Hot Spots?

Tape is meant to be a preventative measure and self-adhesive dressings can do the same or act as ‘cure’ for hot spots. I always carry self-adhesive dressings because they’re a bit bigger than blister plasters and work well on the top of my feet. I prefer dressings rather than tape because they can be used for cuts and grazes as well.

If you prefer tape or want to try it, there are various brands but other hikers recommend Leukotape. You use it before you start your hike as a prevention method and there are lots of Youtube videos for how to apply it.

12. Cut Your Toenails

Keep your toenails short to avoid them rubbing against your toes or banging against the front of your shoes, which can result in black or falling-off nails. And this is painful!

13. Regular Breaks Are The Easiest Way To Care For Your Feet On A Hike

I can’t say this enough. Whenever you stop for a break sit down and give your feet a break too, even if it’s for 10 minutes. I like to sit down for 20 minutes or so at lunchtime because it stops my feet from aching over long distances.

14. Make Time To Air Your feet

This is directly related to resting your feet. When you sit down, take your shoes and socks off and let them air properly. Drying your feet out is the best way to avoid bacterial infection and sores caused because your feet are wet for hours on end. An added bonus is that it can reduce the smell of stinking socks!

15. Don’t Forget To Air Your Shoes

Loosen the laces and take the footbed out, let them air and dry in the same way you dry your feet. Do everything you can to reduce dampness and bacteria.

16. Change Your Socks Mid-Walk

I’ve discovered this is a Godsend for someone with feet that sweat as much as mine! Completely dry socks really help with comfort and reduce the sores I get between my toes, and mid-walk or lunch is the perfect time to change them. Plus it gives me the chance to dry out and air the first pair I was wearing by hanging them off my rucksack somewhere.

17. Wash And Dry Your Socks Whenever You Can

If you’re staying at a campsite you could use a bit of soap and give them a good rinse. But if you’re not? You might find a public loo or a stream where you can give them a rinse to get out grit and reduce bacteria.

Don’t use any form of soap in streams or rivers

(You can read more about the damage soap can do in watercourses in my article Leave No Trace: 12 Ways You Can Help)

18. Slather Your Feet With Vaseline!

This is my absolute saviour! I slather it between my toes where I’m really susceptible to sores. I apply it before I start hiking and then every time I take a rest after they’ve dried out. It helps keep sweat and water off, stops friction and keeps them supple.

19. Walking Foot Powder: Simple Talc

Other hikers swear by talc in the same way I swear by Vaseline. Don’t overdo it though: if you use too much it can clump and become uncomfortable. Shake a little in your socks and on your feet.

20. And Relax! Give Your Feet A Massage

A massage with a ball (or can) helps to relax muscles and tendons on the bottom of your feet

You could take a small ball if you don’t mind the weight, but a small can that you already carry can have the same effect (deodorant, for example). You just put the ball/can under your foot and roll it backwards and forwards for a few minutes.

21. Strengthen and Stretch

You can do this before you leave as well as on the trail. Heel raises are recommended for strength and I find heel drops help stretch out my Achilles tendon (I find a kerb or something similar to do it on).

Other ways to stretch out your feet include crouching down on your toes or sitting down and pulling your feet and toes towards you. It’s worth checking out some yoga videos for other ideas.

22. Always Wash And Dry Your feet At The End Of The Day

This is vital at the end of a day’s hike before you get into your sleeping bag. Just give them a rinse with water if it’s not practical to use soap. I always make sure I do it well between my toes. You can either air dry them or use a microfibre towel or a buff. I usually take a small piece of old microfibre towel cut to about the size of a flannel, which works perfectly.

23. Foot Cream – Possibly The Most Luxurious Way To Care For Your Feet On A Hike!

Oh my God, this is absolute heaven at the end of the day!

I wash and dry my feet, then apply a lavender foot cream with essential oil. It’s the perfect opportunity to give them a good massage before I put on my fluffy bed socks and snuggle down into my sleeping bag for the night.

What better way to treat your hard-working feet before getting back to it the next day?

Well, that’s it: 23 ways to care for your feet on a hike! I’d love to hear from you if you’ve got anything to add to the list, so why not leave your tips below?

Remember that experience is the thing that will really help you – everyone’s feet are different after all!

Gaining experience means some trial and error though, so give yourself the best chance for healthy hiking feet and follow as many of these tips as you can.

Thanks for reading and

Happy hiking