Anyone can experience swollen feet from time to time.
It’s common — especially after walking or standing for long periods
— and it’s often remedied by resting and elevating those tired dogs. Sometimes, however, swelling (also called edema) is a red flag for a more serious underlying problem.
How do I get my feet ready for a long hike?
- Use Quality Gear. While there are plenty of places to cut corners and save money, your footwear is not one of them. …
- Wear the Right Shoes. …
- Toughen Your Skin. …
- Strengthen Your Feet. …
- Wear Thin Socks. …
- Lance Your Blisters. …
- Pack Extra. …
- Air ’em Out.
What is a good length for a day hike?
Most people will plan to hike
3-10 miles per day
, depending on what shape you’re in and how much elevation gain there is.
Are hiking boots too small?
Stand upright and have them check how much room you have behind your heel. In a properly fitting boot, they should be able to get roughly one finger between your heel and the back of the boot.
If they get significantly more or less than that, the boot is too large or small.
Is it better for hiking boots to be bigger or smaller?
Hiking boots should fit snug everywhere, tight nowhere and offer room to wiggle your toes. Try them on at the end of the day (after feet swell) and with the socks you plan to wear. Know your size.
It’s best to have your foot’s length, width and arch length measured on a specially calibrated fit device at REI.
Why do my feet swell after hiking?
Leg swelling is not uncommon on hikes in high heat, and
water retention is often the culprit
. Staying hydrated can be preventative as well as curative. Some hikers who experience swelling no matter what have resorted to wearing support socks—also called support hose—that apply pressure from toes to just below the knee.
How do you reduce swelling while hiking?
- Elevate your arms above your head every so often, or bend your arms up by gripping the thumb or shoulder straps on your backpack.
- Use a hiking pole.
Why do you swell when hiking?
Blood vessel expansion
On the trail, your blood primarily flows to your heart, lungs, and leg muscles, which means your hands don’t get as much blood flow as normal. This can result in swollen fingers as your blood vessels open wide to let as much blood through as possible.
How should my feet look after hiking?
- Remove debris from inside your shoe.
- Stop if you feel a hot spot.
- Elevate your legs and feet.
- Rinse your feet.
- Rinse and rotate your hiking socks.
- Soak your feet in cold water.
How long does it take to toughen up feet?
Calluses usually form within
2-4 weeks
, depending on how much hiking you’re doing. In my thru-hike, my first “baby-calluses” started forming just after the first week, but I was walking over 30 km (18 miles) every day.
Should you take breaks while hiking?
Try to keep breaks close to 10 minutes and avoid going over 15-minute breaks
. Plan out where I will get water and use these stops as resting breaks. Try to get 25% of my daily miles in by 10 AM and over 50% of my daily miles by 2 PM. Use lunch as a break and keep it under 30 minutes.
Can you hike 20 miles a day?
Yes, you can hike 20 miles a day
, but you need the right kind of fitness in order to back it up day after day. It is possible to hike 20 miles without being super fit, although you most likely will be quite sore the next day.
Is 7 miles a long hike?
A 7-mile hike can become a long hike for both beginner and experienced hikers, depending on the terrain and the elevation gain
. Knowing the amount of time you take on hikes is vital to handle the shifting weather and trail conditions. Make sure to pack only the essentials to avoid weighing yourself down.
What is an average hike length?
Every hiker and trail is different, but on average, you can hike
8 – 15 miles a day
[5]. Even the slowest hikers can cover a considerable distance if they have the time to spare. At a pace of 2 mph (slower than average), you can comfortably hike 10 miles in a day.
Can you stretch hiking boots?
Another way to stretch your boots is by
using alcohol on them
. Soak cotton balls with it, then moisten the spots on your boots where they feel tight. Put the boots on and walk around for a few minutes so the alcohol has a chance to expand the material. You can also use a hairdryer to help break in your boots.
How tight do you want hiking boots?
Hiking boots should be
tight enough to hold your foot, without restricting movement, but also without creating pressure
. The foot should feel comfortably supported through the center, with a little room for movement at the toe and the heel, where the foot moves naturally when walking.
How should hiking boots fit toes?
With a proper fit, your heel should be locked in place inside the boot to prevent friction and the blisters it engenders;
your toes shouldn’t hit the front of the boot while going downhill
(the number one cause of blackened toenails); and there should be minimal extra space around your foot, though you should have …
How long should hiking boots last?
Mileage Considerations. Some shoe manufacturers recommend consumers replace their hiking boots
every three to six months or every 350 to 500 miles depending on usage
. This milestone may be accurate, depending on the type of hiking a person enjoys and the conditions in which the boots were used.
Are hiking socks thick?
Hiking socks, even the lighweight styles, are thick
. This thickness keeps the feet warm.
Are running shoes good for hiking?
Do you really need hiking shoes? Short Answer:
Yes, you can hike in running shoes
. Trail running shoes are the best type of running shoes to hike in and are often recommended by experienced hikers. Road running shoes won’t perform as well as trail runners but can still work.
What to do after hiking big?
- A post-hike recovery must: rehydrate ASAP. If you want to recover fast, rehydrate. …
- Look after your feet. Look after your feet and you’re less likely to have aches, pains and blisters. …
- Repair sore muscles with a good night’s sleep. Sleep plays an important role in preventing muscle pain after a hike.
Why do I retain water when I hike?
Intense workout stresses our body in a positive way. That
stress and micro-tearing damage to the muscle fibers induces water retention in the body
. Your body releases cortisol during exercise, which can impact your fluids and cause your body to retain water.
Why do hands and feet swell when hiking?
Exercise increases blood flow to your heart and lungs, as well as to the muscles you’re working. This can reduce blood flow to your hands, making them cooler. In turn, the blood vessels in your hands may react by opening wider — which could lead to hand swelling.
Is it normal for your hands to swell while hiking?
And
it’s far more likely your sodium levels are on the low side after hiking all day
. It’s possible, if you don’t take in enough salt while you’re hiking but drink a lot of water, to dilute the sodium levels in your body to unsafe levels.
