Foot injuries can result in a variety of distressing issues, ranging from foot pain and discomfort to the need for surgery or physical therapy. If you're a hiker who frequently takes advantage of all the beauty and rugged terrain nature has to offer, proper safety precautions are crucial to protecting your feet. Below, a few of these precautions are discussed in more detail.

Avoiding Foot Pain & Injuries While Hiking

1. Buy a Comfortable & Supportive Insole

Hiking boots aren’t the comfiest variety of footwear on the market. Between the hard soles of your boots and the hard terrain of the hiking paths, the bottoms of your feet can take a beating with every step of your hike. A good pair of insoles helps cushion every step and minimize the impact of the foot hitting the earth. Insoles can also go a long way in preventing plantar fasciitis, a common inflammation of the arches that produces significant foot pain.

2. Store Extra Socks in Your Backpack

You never know when you're going to encounter a rainstorm or slog through a wet patch while on the trail. Dampness makes the skin of the feet softer and more sensitive — and more prone to blisters that can cause searing foot pain and make hiking all but impossible. For maximum blister protection, pack an extra pair of socks in your backpack and promptly swap them for wet ones.

3. Rest & Self-Massage

If you're going to be hiking for the better part of a day, aim to stop at least twice to give your feet ample rest and recovery time. Find a comfortable spot to relax for a while, and remove your boots and socks. Gently massaging your feet will promote healthy blood flow, initiate greater range of motion and flexibility in tense and tired feet; and help drain fluid and toxin buildup. For an even more indulgent treat, use a scented, moisturizing massage oil or lotion to pamper your feet.

For any foot pain or related issues stemming from a hike, contact Orthopaedic Associates of Rochester in Rochester, NY. Their orthopedic surgeons provide a range of treatments for hiking and sports injuries, accidents and trauma, bone fractures, and joint pain. They also perform knee and hip replacements and shoulder surgery. To schedule an appointment, call (585) 723-­3000. Visit their website for more information.