Preparing your feet for a hike can help you to prevent an injury and make your excursion more relaxing and enjoyable. Start with a pair of comfortable hiking boots or shoes that provide plenty of room in the toe box and ensure that the feet don’t slip out of the shoes at the heel or arch area. It is also important to gradually break the boots in before going on a long hike. Choose moisture-wicking socks, or even toe-socks that separate the toes—preventing them from rubbing together and possibly even helping to distribute your weight more evenly. Bring an extra pair of socks to switch out if your feet get too sweaty or wet during the hike. Before you hit the trail, do some gentle stretching in your bare feet such as rolling your arches on a tennis ball, stretching out your toes, circling your ankles slowly, and stretching your calves. If you have spots on your feet that are prone to blistering, apply some tape, moleskin, or a bandage to the area, and pack extra supplies to apply to any hotspots you start feeling on the trail. For advice on choosing shoes or getting custom orthotics that are best for your specific feet on or off the trail, please consult with a podiatrist today.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact one of our podiatrists from The Podiatry Center. Our doctors can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctors to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions please feel free to contact one of our offices located in Richmond and Glen Allen, VA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.