Explain the importance and method of proper foot care with regard to cleanliness, care of nails, socks, shoe selection, and first aid of tender or blistered feet.
Proper Footwear
The most important aspect of proper foot care for hiking is to have proper footwear.
Experts recommend wearing two pairs of socks on a hike: a thin pair next to your skin, and a thick, padded pair over the thin pair. Two pairs of socks mean the socks will rub against one another instead of rubbing against your feet, saving you from blisters.
When shopping for hiking boots or shoes, put on the type of socks you will wear when you hike. With two pairs of socks on you may need shoes or books just little larger than your normal shoe size to accommodate the extra sock thickness.
Hiking shoes should have good ankle support and should lace up tightly. Look for good tread on the soles and sturdy construction. You break new boats in around town for a few days before you hit the trails. before pressing them into service on a hike. New shoes can cause blistering and you do not want that on the trails.
Dry Feet
Throw extra socks in your pack so that you can change them if they get wet. Hiking in wet feet softens the skin and leads to blisters, fungus growth and immersion foot. Yuck and Ouch!
Immersion foot is a condition caused by cold and damp feet constricted by wet foodwear. Unlike frostbite, immersion foot does not require freezing temperatures and can occur in temperatures up to 60° Fahrenheit (about 16° Celsius). Immersion foot needs as little as twelve hours’ exposure to develop. You will notice affected feet become numb and then turn red or blue followed by swelling. Advanced immersion foot often involves blisters and open sores, which lead to fungal infections – sometimes called jungle rot. If left untreated (don’t let it go untreated) immersion foot usually results in gangrene, which can require amputation. If immersion foot is treated properly, complete recovery is normal, though it is marked by severe short-term pain when feeling is returning. Like other cold injuries, immersion foot survivors remain more susceptible to the condition in the future.
Avoid all this unpleasantness by keeping your feet warm and dry. Changing socks frequently if your feet cannot be kept dry for whatever reason.
Nail Care
Before you set out on a hike, check that your toenails for proper trimming. Trim straight across so that they do not hang over the toe edge. Cutting toenails too short or in a curved shape can cause them to become ingrown, potentially leading to infection and extreme discomfort.
Toenails that are left too long are susceptible to breaking off. Also, long toenails will wear your socks out more quickly.
Blisters
Blisters on the feet and toes are caused by something repeatedly rubbing on them, such as a sock or an ill-fitting shoe. As soon as you detect soreness, you should stop and examine the foot. Reddened skin is the first sign that a blister is potentially forming. Covering the affected area with an adhesive bandage or even a small strip of duct tape will help prevent a blister from forming. If possible, cover the area with a donut-shaped moleskin before covering with a bandage. This will help alleviate pressure on the area.
If the blister has already formed, do not puncture it. Leave the skin covering the blister as intact as possible, as it provides a sterile environment underneath. If the blister is on a weight-bearing surface on the bottom of the foot and you must puncture it, use a sterile needle, and make as few punctures as possible – just enough to drain the liquid. Do not peel any skin off the blister. You can sterilize a needle or a pin by passing it through a flame.
Wash the affected area as well as you can using purified water or a sterile wipe. Again, cover the blister with a donut-shaped moleskin, apply some antibiotic ointment, and cover with a bandage. This is a great reason for a proper first aid kit.
Blister Kit (can be part of your First Aid Kit)
- Mole skin
- Bandages
- Needle or pin (for popping if required)
- Lighter
- Antibiotic ointment
- Antiseptic wipes
