Foot Care for Long Hikes & a Happy Life!
A Happy Life and Happy Hiking requires Happy Feet! Happy Feet for most of us over 50 (especially women) requires active foot care. It is all about comfort and the quality of your support tools if you want to experience blister-free, pain-free, long-distance walking. So I am about to share some 'gold' with you - in relation to HIKING PREPARATION AND POST-HIKE CARE...
As a woman of 55, who has played a lot of hard court sports in my younger years and who nowadays (like so many women in peri-menopause) often has very achy feet/joints, especially in the nighttime, due to hormone changes and the inflammation associated with it, I have to take foot care very seriously - to ensure I can keep myself active and awe seeking!
My Daily Routine:
In addition to regular magnesium salt baths and natural anti-inflammation creams like Fisiocream, and removing lectins from my diet (as much as joyfully possible) - I have incorporated the Australian-designed Vibit into my daily care routine (think daily reflexology), along with toe separators for a few hours a day when I get home from work.
Hiking Preparedness
In preparation for an upcoming trip to Carnarvon Gorge in May 2023 (and long hikes to come) I have taken things up a notch to ensure that my ability to hike long distances is strong (despite the foot care necessity)! It is all about comfort, the quality of the support tools needed for women like me, and any man /woman who wants blister-free, pain-free, long-distance walking. So here goes my top tips and products for the job!
1. The Hiking Boots
This is the foundation of a good hiking experience. And it is not the time to try to save money. I googled 'best hiking boots' then went to Anaconda and tried on literally a hundred pairs until I found a pair that fit me perfectly (I recommend every person does this). For me the shoe needed to be wide enough for my feet, enough toe space for my long 2/3/4th toes, great arch support, super comfortable (I am not a fan of mid-height boots), great tread, and dry/cool/anti-bacterial. My choice was the Merrell Moab 3 Gor-Tex® Hiking Shoe. With the combination of a GORE-TEX® waterproof membrane and a premium Vibram® outsole, when it comes to hiking boots you can't get much better it's built for any terrain, elevation or weather Australia can throw at you! I love them.
2. Insoles are Essential
Despite the above shoes being very comfortable. I found them a bit tough for long walks. I am used to high-quality insoles in all my shoes, and when I pulled out the Merrell soles I saw they were very light on the gel cushioning and quite thin.
So I went to the Athletes Foot and tried on a few insoles, discussing my needs with an expert there. I ended up getting the Netball High-Performance Insole. This exclusive high impact innersole is designed utilising data from MyFit3D, and tested by elite netball players. Heel and full forefoot gel cushioning maximises protection against the extreme forces that netball players experience on the court. A contoured midfoot provides medial and lateral stability, while the aerated and moisture-wicking mesh keeps the foot cool and reduces friction. Basically it's perfect for hiking on uneven ground.
3. Injinji Performance Toe Socks
OMG these socks were game-changers for me! They took my comfort from 85 to 99% when combined with the above Shoe and Insert! I can now walk for hours with zero discomforts, just tired and achy bones (which I will talk about managing next). I discovered the toe sock recently when learning all about preventing bunions and foot pain with toe separators. Then when buying blister band-aids at the chemist I got talking to a marathon runner who assured me 'toe-socks' were essential!
So I did a little more research, found Injinji and talked to the owner of this Australian business, deciding to purchase the Ultra-Run Mini-Crew Women's sock. These socks are constructed to provide comfort and support even after miles of wear, the Women's Ultra Run Mini-Crew features cushioned terry throughout the foot and toes, to help soften the impact of tough runs and workouts on feet. The narrower profile is designed specifically for the contours of a women’s foot—the five-toe design prevents blisters, splays toes naturally and wicks away moisture. The Mini-Crew length rests just above the ankle and seals out dirt and debris.
Post-Hiking Foot Care
1. Magnesium
If possible always have a good foot soak in a bucket of warm water with Epson/magnesium salts for 20mins if you can. If you can't be sure to have some Magnesium Oil to spray on your feet.
2. The VidBit Vibrating Massage Roller
This tool is beyond amazing - I love my VidBit! I use it every day morning and night on my feet. It has dramatically improved foot discomfort & as a bonus is great for massaging out tight calves, thighs, lower back and shoulders also.
I fully intend to take it with me hiking and use it at the end of every day (if things get serious after a few days of hiking, I may well pop it in the back pack for lunch break releif).
3. Silicon Toe Separators
Due to my wide feet, enclosed shoes, and socks, I have over time developed a Tailor's bunion, also called a bunionette, which is a prominence of the fifth metatarsal bone at the base of the little toe. This has led to quite a bit of foot discomfort over the last year - and led me to search for solutions.
That is when I discovered the cause being my turned-in squished outer toes. To address this pro-actively I purchased silicon toe separators and started wearing them daily after work - and doing a few exercises to strengthen the feet.
Within a mere 2 weeks, there was a dramatic improvement. Nowadays I wear toe socks in my work shoes, and I have the above Injinji socks for activities of hiking/exercise. They all work together - and are creating much more foot happiness.
In summary
Happy Life and Happy Hiking requires Happy Feet. Happy Feet for most of us over 50 (especially women) requires active foot care. The above tools have ensured I will be hiking for many years to come, as I seek out Awe around Australia!
"May the Awe be with You!"
Ky Aweseeker 01
