Tips for Avoiding Foot Injuries On Trail

Long-distance hikers are prone to a whole host of physical injuries and ailments. From IT band syndrome to stress fractures to plantar fasciitis, the list is seemingly unending. The unfortunate truth is that most hikers step on trail without the knowledge or discipline to minimize their chances of injury, and consequently, end up tarnishing their adventure of a lifetime. Thankfully, there are ways to mitigate or even entirely avoid such injuries.

One of the most common overuse foot injuries among thru-hikers is plantar fasciitis. Plantar fasciitis is simply inflammation of the plantar fascia, or the thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. The tell-tale sign is usually characterized by stabbing pain near the heel, especially first thing in the morning or after periods of rest. So if you climb out of your tent in the morning with a debilitating case of “hiker hobble,” you might be suffering from plantar fasciitis. Here are a few things you can do to mitigate it and other foot ailments that may arise on a thru-hike:

Preemptive Measures

Proper Footwear

Hot take: just because your favorite hiker influencers swear by Altra Lone Peaks doesn’t mean they’re the best shoe for your foot. There - I said it! It’s important to remember that 1) most shoe companies are giant marketing machines that first and foremost want to sell you shoes, and don’t have any idea about your personal anatomy and 2) thru-hiking takes your shoes and your feet to the extreme limits - beyond what they are designed for. The comfort that you feel with your go-to around town or running shoes won’t necessarily hold up day after day on a long thru-hike.

But don’t take my word for it. Dr. Morgan Brosnihan, PT, DPT of Blaze Physio, is a physical therapist and thru-hiker who spends her summers traveling along the United States’ premier long-distance trails and tending to thru-hikers’ injuries. If you’re on the PCT this summer, keep an eye out for her big red van, or set up a telehealth appointment from anywhere. Dr. Brosnihan has a certified pedorthist (footwear and orthotics specialist) on her team, and with their help, you should be able to dial in the perfect footwear designed specifically for your feet and your hike. 

If your shoes have any sort of lean like this, you might want to talk to Blaze Physio
 

Foot Strengthening Exercises

Just as you wouldn’t go straight into benching 250 pounds, you can’t expect to throw your poor feet into the deep end of hiking 15 to 20 miles per day with a heavy pack on your back. Our feet are simply not accustomed to hiking over rugged terrain with added weight. One of the best measures you can take before you embark on a long hike is to implement an exercise routine that increases your foot strength and flexibility as well as your overall balance. Squats, step-ups, and single-leg deadlifts are some great options. I’m also a fan of barefoot walking. It may sound oversimplified, but barefoot walking is a super intuitive action that strengthens your feet while also increasing proprioception and balance. Improving our balance and encouraging intuitive movement decreases the chance that you’ll take a funky step and tweak something.

All that being said, my absolute favorite exercise for hiking is…hiking! Get out there and hike with your loaded up pack on your back so that your feet can get used to the load you intend to put on them. Vary up the terrain - from high stepping inclines to gradual slopes. Start small and work your way up. Your feet will thank you. 

Step ups with a pack are great foot strengthening exercises

Another great exercise - single leg deadlifts or “warrior 3 pose”

Shed Pack Weight

As specialists in ultralight backpacking, we may be a bit biased here at GGG, but the evidence is clear that excess weight puts more pressure on your feet thus increasing the risk of foot pain and injuries. I know - going ultralight is expensive. However, anyone can pack more consciously and give a second thought to whether Tolkien’s The Silmarillion is a crucial element of thru-hiking (the audiobook version is much lighter). 

On-Trail Measures

Rest and Recovery

The best thing you can do to avoid or get rid of fascia pain while on trail is to rest and recover. Depending on your level of pain, resting could mean taking a couple zero days or simply dialing back your mileage for a while.

The remnants of a good old dirt nap

Another thing worth mentioning is to make sure you stay hydrated and get proper nutrition, both of which can help prevent muscle fatigue and reduce the risk of injuries.

Pain-Relief

Massaging

Every night before crawling into my sleeping bag, I like to give my feet a nice little massage. I usually use my thumbs to gently massage the muscles on the bottom of my feet, but some hikers like to carry a lightweight cork ball, like this one from Rawlogy. Gentle is the key word here - you don’t want to dig in too hard to the point of foot abuse. Just enough to get the blood flowing and release some tension.

The cork ball is a staple in my pack

Squatting on your toes in a “froggy pose” also feels pretty good on the feet

Put Your Feet Up

I’ll often stop in the middle of the trail and do this one several times a day. Find a nice boulder or tree, and lie down in an L shape with your back on the ground and your legs propped up against the tree. This can help reduce inflammation and swelling in the feet, and personally, it’s a quick way to leave my feet feeling amazing and refreshed. 

I’ve made a habit of pulling off the trail and finding a good boulder to prop my feet against 

Final Thoughts

The main points I hope you take away from this article are 1) prepare before you step on-trail, 2) consider seeking out professional expertise (like Blaze Physio) and 3) listen to your body.

The last one I would like to scream from the mountaintops. While the former two are excellent measures to take, only you are capable of knowing the exact sensations that you are experiencing. Your body knows what’s up, and it’s trying to tell you. So don’t ignore early signs of pain and discomfort, and don’t be afraid to dial back the intensity if the going gets tough.

Feet take a lot of abuse on trail - take care of them!

Brett is a bluegrass musician, outdoorsman, and writer currently based in Golden, CO. He's backpacked thousands of miles in the U.S. and Europe and is always on the lookout for the next adventure. When not behind the writing desk, you can find him bagging peaks, climbing rocks, shredding powder, or jamming at a bluegrass festival.

Footcare

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