If your feet hurt in the backcountry, your trip becomes miserable. Foot problems limit your ability to move, find animals, and hike back to the truck.
That’s why hiking foot care requires a multifaceted approach that starts before you ever hit the trail.
Proper Boot Fit Prevents Hot Spots on Feet
No boot fits perfectly straight out of the box. Dial in the fit using different methods.
Lacing techniques let you apply or relieve pressure in specific areas. Experiment with different patterns to find what works for your foot shape.
Tongue depressors are foam shims that fill gaps around the ankle and push your heel back into the pocket where it belongs.
Quality footbeds replace the factory insoles that come with most boots. The stock insoles rarely provide the support or durability you need for aggressive off-trail hiking over multiple days. Try different insoles, including custom or semi-custom options, until you find what works.
Choose the Right Socks for Hiking Foot Care
Socks protect your feet from friction, moisture, and temperature extremes. Knowing your clothing options helps prevent hot spots on feet before they develop.
Liner socks function like a base layer for your feet. These lightweight socks pull moisture away from the skin and create a low-friction layer between your foot and your hiking sock. If you’re prone to blisters, liner socks help reduce hot-spot formation on heels and toes.
Hiking socks are your primary defense. Most quality options are wool, and they come in different weights and heights. Invest in two or three pairs of quality wool hiking socks and rotate them throughout your trip.
Change into fresh socks every night in your tent. This simple habit makes a real difference in long-term foot health.
How to Treat Hot Spots on Feet and Hot Spot Blisters
Prevention beats treatment every time. When you develop a hot spot or blister despite your best efforts, treat it immediately.
Keep these supplies in your pack:
- Leukotape
- Moleskin
- Super glue
- Liquid bandage
Treat any hot spot blister like a wound. Clean the area thoroughly, then cover it with your preferred barrier. Learning how to wrap blisters on your feet properly keeps the problem from getting worse overnight.
If you know your trouble spots, pre-tape those areas before you start hiking. I’m prone to hot spots on my heels in steep terrain and on my little toes. Pre-taping these areas cuts down on friction before problems develop.
Best Foot Powder for Hiking and Managing Wet or Cold Feet
Wet boots that won’t dry out create serious problems. Cold temperatures compound foot issues even further.
For wet conditions, vapor barrier liner socks act as waterproof protection between your foot and a soaked boot. Sealskin socks work well for pack rafting, float trips, and water crossings. When I was hunting in Alaska, vapor barrier socks were always in my pack.
For cold temps, puffy socks keep your feet warm in camp after you’ve removed your hiking boots. At night, dry your feet thoroughly, apply the best foot powder for hiking to absorb remaining moisture, and slip on puffy socks before getting in your sleeping bag.
Some hunters apply antiperspirant to their feet the night before a big hike. This reduces sweating the following day and helps keep feet drier inside the boot.
Hiking Foot Care Saves Your Hunt
Your feet carry you everywhere. Neglect them, and your hunt ends early.
Take the time to find boots that fit properly. Add quality insoles if you need them. Invest in good wool socks and change them every night. Carry supplies to treat hot spots and blisters, and pre-tape problem areas before they become issues.
Get your hiking foot care dialed in, and you’ll want to walk that extra mile. You’ll want to peek over that next ridge into the valley beyond. You’ll enjoy your outdoor experience a whole lot more.
by John Barklow, a Special Operations Survival Instructor and consultant who has spent decades teaching military personnel and civilians survival techniques in extreme environments.
