Before you go hiking, there are a few things you have to prepare for to make sure you keep your feet healthy on the hike. The first thing you have to consider is your footwear.
If you are considering buying a new pair of hiking boots/shoes, there are a few things you might want think about. Don't trust a shoe salesman in helping making the right decision for you. They will usually try to get you to buy the most expensive heaviest boot. When you pick out a pair of shoes, you will want to pick out one that is light and is still suitable for the environment you are planning on hiking in. Low-top hikers that resemble cross-training shoes will serve most summer-related hikes. Go with ankle-support only if you are carrying a lot of weight in a backpack or you have had previous ankle problems. Heavy boots that have thick leather uppers and lot's of insulation should be left for winter hikes and snowshoeing.
When you are trying on shoes, try them on later in the day when your feet have expanded from walking and standing. Try the boots on with the type of socks you will be wearing on the hike. I recommend wearing two layers of socks; the first layer being a thin nylon sock, to help prevent blisters, and the second being a synthetic wool sock. Try on different brands and see which give you a better fit. With the shoes not laced, you should be able to move your toes forward in the boot and be able to stick one finger between your heel and the heel cup of the shoe. Walk with the boots on and laced up and notice any areas that are too loose or too constrictive. If they have an incline in the store, use it and notice if your feet move around in the shoes. Take your time and only purchase a pair if you actually think it fits comfortably.
Break in new hiking boots/shoes before going on any long extended hike. Remember, the stiffer the boot, the longer it takes to break it in; another reason to purchase lighter footwear. You can use leather conditioners to soften up pressure points on leather boots. Another way to soften up leather materials is to use a hard ball and roll it on the pressure points.
After the shoe/boot selection, consider your feet. Are they usually dry and cracking or do they sweat a lot? If they are dry, use some kind of moisterizer on your feet a couple of times a day before going on the hike and bring the moisterizer with you. If they sweat a lot, you might want to consider rubbing them with alcohol or an anti-perspiration deodorant everday for a few days before the hike. Make sure to trim and file your toenails before going on your hike.
On your hike, use light-weight trekking poles. This will transfer up to 20% of the weight you are carrying from your feet to your arms. This also helps prevent ankle problems such as sprains. Note that this is one of the reasons you don't need a lot of ankle support in your shoes/boots.
Bring an extra set of socks to change out on the hike in case the socks you are wearing get wet. You can attach the wet socks to the outside of your pack with an alligator clip to help dry the wet pair while you continue hiking. It's best to avoid cotton socks because they don't move moisture away from your feet that well and take longer to dry.
You should also bring along a small foot-care kit with you. This should contain some blister patches. Another alternative to blister patches is duct tape, which can be cut and shaped to the size of the blister. Make sure to round off the edges of the tape when applying. Instead of carrying a whole roll, just wrap what you think you will need for the hike around a pencil. This will make it easier to carry. Any time that you feel a hot spot on your feet, immediately take a break and apply a blister patch or the duct tape alternative. You should also carry some lubricant or powder, a few alcohol wipes, a few tinctures of benzoin wipes to help the patches stick to your skin, and a safety pin to drain blisters. You should be able to carry all of this in a Ziploc bag.
When hiking, take a break every hour. During the break, take your shoes and socks off and let your feet air out. If you are on long hikes and camping, make sure to carry a pair of sandals or flip-flops with you to wear on longer extended breaks. Make sure there are no rocks or debris in your socks and shoes/boots when putting them back on.
These tips should help your feet survive your next hike.
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