Foot Care

Foot care is one of the most important aspects of hiking short or long distances. If you look after your feet, you will enjoy your hike, if not you might be in extreme pain or even totally disabled. Some pointers:

1) Keep you toe nails short, avoiding toe contact with the front of the shoe is critical especially on down hills. (Make sure your shoe is long enough)
2) Change socks from one foot to the other at least twice a day. Strange but true, it works!
3) When stopping for longer breaks, take your shoes off so that your feet can breathe and cool down. You can also rinse your feet in cool water, making sure you don't soak your feet and skin to long.
4) Blisters are formed by the shaving and the heat of the friction on the foot. Wear a thinner sock or liner under your thicker socks. This will cause most of the shaving and friction to occur between your socks and not on your feet.
5) Keep your feet as clean as possible, blister can become septic and very painful.
6) Make use of antiseptic foot powders to keep your feet dry.
7) Change your socks immediately if your socks are wet. You can hang the wet socks on your pack for them to dry.
8) If you feel pain, remove your shoes, check for red and hot spots, apply a thick stretchable plaster covering the whole area, preferably remove these plasters only after your hike if possible.
9) If you already have blisters, it's best not to puncture them or drain them. If it's necessary to drain blisters to release pressure due to pain, then prick them at the side of the blister with a sterilized needle or knife (use a match or flame to sterilize). Apply antiseptic products and clean the surrounding area. Apply gauss and stretch plasters.

Updated Mon, 24 September, 2001 http://www.rocksport.co.za