Six Tips to Keep Your Feet Safe While Hiking

Arizona winters are the perfect time to get out and explore the many amazing trails this state has to offer without worrying about the heat! Although you may not have to worry too much about heat exhaustion, it is important to keep in mind the importance of taking care of your feet while on your adventure.

Here are a few tips to help keep your feet protected and safe while hiking:

  1. Stop if you feel a hot spot — if you feel a hot spot, stop immediately and deal with it. Take a break for a moment to massage the area, apply foot balm, and tape it up if you have the supplies. Preventative foot care is important to prevent the hot spot from worsening.
  2.  Remove any debris that you feel in your shoe — whether it is a rock or pine needle, big or small, don’t wait to remove it. Even the smallest rock can be detrimental to your feet and can lead to blisters, foot pain, and could even damage your socks and insole.
  3. Soak your feet in cold water — if you feel like your feet are swollen or fatigued, soaking them in cold water for just 5 minutes can help reduce swelling.
  4. Let your feet air out — even for just 30 minutes a lot of recovery can happen in that short of time.
  5. Massage your feet — after a long day of hiking, it is important to massage your feet. Even for just 30 seconds, there’s evidence that a foot massage can reduce pain and inflammation.
  6. Wear appropriate shoe gear — make sure your shoes have traction and proper ankle support to reduce the risk of slips, falls, and sprained ankles.

If you happen to suffer from an injury during your hike, don’t hesitate to get it checked out! Our providers at HealthyU Clinics are here for U! Just give us a call at (602) 491-0703 to schedule an appointment today.