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Your
feet may be your most important piece of equipment so it’s important
to treat them right.
Among PCT travelers, the most common foot complaints tend to
be:
Athlete’s foot
Athlete’s foot fungus is natural. In fact, in the right amount
it’s useful. By helping to rid the feet of excess callus the
fungus is beneficial. But too much fungus can consume too
much callus, leaving the hiker (or rider) without any thick
rough skin for protection against abrasion and blistering.
If you notice that all the calluses are gone off our toes
(especially your big toe) and heels, you might have athlete’s
foot (or too much fungus). Other symptoms are itching, blistering
of surface skin layers, and oozing pustules.
Treating athlete’s foot is a multi-step process.
First, allow your feet to breathe. Whenever possible wear
shoes that are ventilated, or remove your shoes during rest
breaks.
Second, apply an over-the-counter antifungal medication. Such
medications are available in liquid, liquid spray, powder,
and powder sprays forms.
Because athlete’s foot fungus is contagious and can be found
in shower stalls, bathtubs and similar places, you may want
to wear a pair of beach thongs in the shower etc.
Blisters
Blisters are probably hikers’ most common foot complaints
– ranging from tiny irritants to potentially trip-ending,
painful, pus-filled disasters. But if there’s one thing good
about blisters it’s that, often, they’re avoidable and easily
treated.
The first step is prevention -- so break in those shoes! Whether
you’re planning on trekking in boots or sneakers, it’s a good
idea to wear your hiking shoes as much as possible before
you hit the trail. Experts recommend logging at least 50 miles
in your shoes before taking them on a long journey.
If you’re blister prone, consider wearing two layers of moisture-wicking
socks. A thin, wicking poly-pro liner next to your skin and
then a more padded wool, wool-blend, or synthetic sock on
top. Make sure your socks will wick the sweat away from your
feet and dry quickly, this will help keep your feet comfortable
and prevent blisters. Do not wear cotton socks as they absorb
moisture and can lead to blistering.
Pre-treat problem areas, for instance, if you always get blisters
on your heels, pad them with moleskin prior to hiking. If
you have a tendency to “sweat off” your band-aids, try taping
everything on with silver duct tape. Duct tape may also be
used directly on the skin to ward off blisters and “hot spots.”
Take periodic breaks from hiking to shake sand, dirt, and
rocks out of your socks and shoes. Such debris can cause chafing.
If your boots are too tight or if there’s one spot that’s
giving you trouble. Knead the inside of the shoe with something
smooth and hard, like the back of your spoon or the end of
a baseball bat, this way you can stretch that part of the
shoe out and hopefully put an end to painful pressure and
rubbing.
Don’t be afraid to trim your shoes’ insoles and even the shoes
themselves to give you more room or to relieve troublesome
sore spots.
If you feel a blister coming on, stop and take care of it.
If it’s not a full-fledged blister yet, a bandage, moleskin,
or piece of duct tape may do the trick.
For inflamed blisters, use 2nd Skin. 2nd Skin is a cool gel-like
material that soothes the pain and prevents any further rubbing.
Keep the 2nd Skin in place with athletic tape or duct tape.
If you have a blister that is fluid-filled and you must walk
on it, draining can be helpful. Done properly, draining a
blister can help it to heal faster and make it less painful.
To drain a blister, first apply an antiseptic, and then lance
the blister with a flame-sterilized needle. Clean up the drained
fluid with a fresh tissue, apply antiseptic again, and then
apply a layer of 2nd Skin. The main risk with draining a blister
is infection so be sure to use a sterilized needle and to
keep the area clean.
Avoid applying anything adhesive directly on blistered skin
because when it comes time to remove that adhesive you may
end up removing your skin with it!
At the end of the day, remove all of your foot bandages, clean
your feet, and allow them to air out over night.
Here's what can happen if you don't take care of your feet:
Blister
Photos
(Got a picture of a very special blister? We’re looking for
good – i.e. ugly -- blister shots. E-mail your blister pics
to Blister Photo Contest.
Please type “Blister Photo Contest” in the subject line.)
Cracked Calluses
Because a callus is dead skin, when it cracks or bleeds it
can’t heal. Cracked calluses can be very painful because the
cracks pull on not only the dead callused skin, but also on
all the live skin next to it.
Some people recommend superglue for painful callus cracks.
Superglue is said to relieve the pain and help prevent the
cracks from getting deeper.
Before applying superglue, clean the crack and the surrounding
skin thoroughly, then apply a bead of superglue over the crack.
Pinch the cracked skin together and hold it until the glue
is dry.
Please note that superglue is a temporary solution to cracked
calluses. To prevent further drying and cracking you need
to add moisture to your feet. If you’re hiking in a dry climate
or in sandals, try adding another sock layer to hold in more
moisture.
Foot Maintenance
If you’re very lucky, you may avoid the travails of fungus,
blisters and cracked calluses, but you still need to look
after your feet.
- Whenever possible rest, ventilate and dry out your feet.
Ideally, during your rest stops you should remove your shoes
and socks, shake out dirt and gravel and even pull out the
insoles from your shoes so they can dry out too.
- Elevating your feet and legs will encourage good circulation
and reduce swelling.
- If it’s hot out, dunk your feet in a stream or cool them
on a shaded rock.
- When putting on your socks, make sure they are free of
debris and wrinkles, which can lead to blisters.
- If possible, change into a dry pair of socks after your
rest break and dry your sweaty pair by hanging them off
your pack.
- Foot massage and appropriate preventative treatment with
moleskin, bandages and duct tape for “hot spots” will also
go a long way towards keeping your most important equipment
healthy and pain free.
The above foot care tips are based upon information found in
the following books; Ray Jardine’s Beyond Backpacking; Ray
Jardine’s Guide to Lightweight Hiking and Karen Berger’s Advanced Backpacking.
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