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By Affiliated Foot & Ankle Care
October 24, 2018
Category: Fitness

The hills and trails of New Jersey are ablaze with color and many of our patients at Affiliated Foot & Ankle Care are taking advantage of the beautiful fall weather by hitting the hiking trails. While this can be a great way to get some exercise and enjoy the outdoors, it can also be hard on your feet if you don’t plan appropriately. Below are some tips to ensure your hike is fun without hurting your feet.

Do Your Homework

Before setting out, research your trails. Remember that a 5-mile hike is very different from a 5-mile walk around your neighborhood. In addition to the length of the trail, also check the elevation and degree of difficulty. Choose a hike that suits your current level of fitness.

Check Your Boots

Hiking boots are specifically designed to support and protect your feet on rocky and uneven surfaces. Sneakers won’t cut it! If you have weak ankles, you should get a high-top style to help prevent twisting injuries. Boots should be roomy enough to accommodate thick socks. If your boots are new, be sure to wear them around for several hours before going out on the trail.

Pack a Bag

Bring a few small but essential items can make the difference between a good day on the trail and a disaster. Moleskin should be applied to any spot on your foot or ankle that starts to feel sore. This will prevent a blister from forming. Include an elastic bandage in case of a sprain and an extra pair of socks. Don’t forget your water bottle and sip throughout your hike. Not only is it essential to stay hydrated but doing so will prevent swelling in your feet and ankles.

Listen to Your Feet

If your feet or ankles start to feel tired or sore, rest for a while. If you feel pain, end the hike as soon as possible. Pain that’s more than muscle aches should be evaluated promptly by our podiatrists, Dr. Ben Gujral and Dr. Nrupa Shah.  Contact our Edison, Monroe, Linden or Monmouth Junction office by calling: 732-662-3050.

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