Back Packing and Foot Care
If you feel pain in the sole or heel
of your foot when you first stand up in the morning, you may
have plantar fasciitis.
Foot Care - Blister Prevention And Treatment
Don't wait until you have blisters to stop hiking. Stop as soon
as you feel a "hot spot," and do something about it. "Moleskin"
should be applied to prevent the spot from becoming a blister.
Some people use duct tape if they have nothing better. A small
bandage can work too.
Tighten up your laces. A loose shoe lets your foot slide around
inside, and this can lead to blisters. Try to tighten the laces
evenly - not just at the top.
If you have a blister, apply a small piece of moleskin, with a
hole cut out for the blister to rest in. This keeps the pressure
off the blister, so it won't get worse. If you can, leave the
blister un popped. If you have to pop it, sterilize a pin or
needle with alcohol or a flame, and insert it into the blister
from the skin along one side. Gently push out the fluid, then
cover the blister.
Friction causes blisters, because friction causes heat. Keeping
your feet cool and dry is therefore a good way to prevent
blisters. See the section on general foot care below.
You can use the commercial treatments to get rid of athlete's
foot. I have had better luck using tea tree oil. You can find
this in any place that carries natural foods and medicines. Just
rub a few drops on your feet each morning, and then put your
socks on.
To prevent athlete's foot, don't go barefoot in public showers,
or thoroughly wash your feet after doing so. It also helps to
keep your feet dry and cool as much as possible. Sunlight may
kill the fungal spores, so holding your bare feet up in the sun
for a few minutes each day may help .
General Foot Care
Try to develop good foot care habits. This means stopping and
treating your feet when you feel pain. It also means stopping to
air out your feet. Use the following routine a couple times
during a day of hiking, and you will have healthier happier
feet:
- During a break, remove your shoes or hiking boots for at least
several minutes.
- Remove your socks and set them on a rock or branch to dry out
and air out.
- Remove any insoles from the shoes or hiking boots and set them
out to dry.
- Check your feet for hot-spots, and clean off any fuzz or other
objects.
- Let your feet cool off in the breeze, and expose them to
sunshine if possible.
- When you put your socks on, avoid having wrinkles or seams
against the bottom of your foot.
- Shake out your shoes before putting them back on, and then
lace them up tightly.
Every time I hike to the top of one these mountains here in
Colorado, I spend some time there barefoot. I am convinced that
this five-minute routine is part of the reason I don't have any
foot problems now.
Key Points
1. Worn shoes can cause foot problems.
2. Insoles can help with sore feet.
3. Blisters and other foot problems can be prevented.
4. A routine for foot care while backpacking or hiking will
prevent most problems.
Out of toilet paper? Use the soft fuzzy leaves of the mullein plant , also
known as "lumberjacks toilet paper. Test carefully at first, as
any plant can be irritating to some individuals.
You can stop nylon straps and cords from fraying further by
melting ends and loose threads with a match. Be careful - molten
nylon can burn fingers to the bone. You can use super glue also
to keep ends from fraying.
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