3 days ago

How to Protect Your Feet During a Long Mountain Trek

Buy hiking boots half a size larger to accommodate swelling and protect toes downhill.
Choose merino wool socks and avoid cotton, which holds moisture against the skin.
Use heel-lock lacing to reduce heel movement and friction inside the boot.
Apply medical tape to blister-prone areas before walking and treat hot spots immediately.
Air, elevate, and gently massage your feet at camp to support recovery.

Key facts

Boot fit: Hiking boots should be half a size larger than normal to allow for swelling.
Recommended socks: Merino wool socks wick moisture away from the skin.
Sock material to avoid: Cotton traps sweat and can increase friction and blister risk.
Lacing method: Heel-lock lacing, also called a runner's loop, anchors the heel inside the boot.
Tape finding: A 2016 Stanford University study reported that surgical paper tape reduced blister formation by 40 percent.
Hot-spot response: Stop immediately and apply a thick blister plaster when friction or a hot spot develops.
Camp recovery: Remove boots and socks, elevate the legs for 10 to 15 minutes, and gently massage the soles.

wionews.com · 3 days ago