How to get your feet ready for hiking

You’ve planned your hike and sorted your backpack – but are your feet ready to go too? The right hiking boots are important of course, but having good soles only does so much for your feet on a long hike – you need to prepare them properly for the task ahead. Sensorimotor therapist Melina explains exercises and provides tips for you to use before, during and after your hike. They will help you train your feet and aid recovery.

Before your hike

Being well prepared is half the battle. This isn’t just true when planning routes or checking weather forecasts: your feet also need to be primed for your hikes. These tips will benefit your feet before you start your hike:

• Train and strengthen your feet to improve your balance and stability. Train and strengthen your feet. Improve your balance and stability by doing the right exercises.

• Choosing the right footwear: You can test out boots on various surfaces in our stores. Take your time choosing – we’re happy to advise you.

• The right socks: Do your feet sweat quickly with boots on or do you need extra padding in certain areas? The right socks help you walk more comfortably and keep your feet dry.

• Insoles: An insole helps if your feet are misaligned or with different foot problems while you’re walking.

• Foot care: Look after your toenails and cut them straight across – this stops them growing into the toe or digging into your toe. Dry skin is another common cause of pressure points. Planning a long-distance hike? Start moisturising your feet regularly one month ahead. And what can you do about calluses? Filing them all off is not ideal, as the callus also provides natural protection. But too many calluses can be uncomfortable. I recommend a happy medium here.

While you’re hiking

Should you take your boots off during a hike? While you take a longer break, for example? Opinions vary a lot on this, so it’s best to judge for yourself. If your boots fit properly, you can take them off during a longer break. This will take the strain off your feet. But removing boots that are more of a tight fit is less advisable. This is because your feet expand after you take off the boots. You can gauge whether it’s a good idea to remove your boots by the weather and outdoor temperature. In summer, soaking your feet in a cold mountain stream can improve your circulation. On the right terrain you might even be able to walk barefoot for ten minutes. Or you can pack your barefoot shoes and hike a bit further.

After your hike

It’s best to put your hiking boots somewhere dry and take the soles out. And what about your feet? They need to recover too.

• Stretching them out: Take your foot in your hand and carefully stretch the arch of your foot and the sole.

• Roll out: Use a Blackroll foam roller to roll out the muscles and fascia of your calves and the side of your shin, always working towards your heart. No foam roller to hand? A tennis ball or a drinking bottle can also do the trick. Adapt the pressure depending on the material.

• Massage: Using your thumb, you can make circular, gentle pressing movements on the sole of your foot to relax and stretch out the muscles.

• Bathing: Soaking your feet in a foot bath or giving them a soothing alkaline bath will relax them. Going on a multi-day hike? Dipping your feet in a cold mountain stream will pep them up.