Stop Sore Feet After Hiking

We are truly fortunate to live in an area with countless opportunities for outdoor activities and an abundance of natural beauty. No matter if you love the thrill of whitewater rafting on the North Umpqua or enjoy learning from the master gardeners at Discovery Garden, you can always find something to do in Roseburg. Of course, one of the most popular activities is hiking the various trails in Douglas County.

Both residents and visitors alike spend countless hours on the trails, which, unfortunately, can lead to many cases of sore feet from hiking.

No one wants to end up with sore or painful feet after their hike, but we do have some good news – there are treatments which can provide immense relief. Even better, there are measures you can take first to reduce the amount of soreness your lower limbs experience.

Hiking can cause your feet to become sore, especially if you aren’t used to physical activity. This is no reason to become discouraged, though! A certain degree of soreness is completely normal after being on your feet for long durations.

Your soft tissues—muscles, ligaments—and joints must first become acclimated to regular physical activity in order to reduce, and eventually eliminate, the level of soreness following a long hike. Soreness may develop anywhere from a few hours up to several days after your hike. In many cases, some basic self-care treatments will help relieve your soreness.

Temperature therapy is a way to achieve relief from soreness after hiking. Start by soaking your feet in hot water for 20 minutes after your hike. You can use various oils designed to stimulate blood circulation and relieve soreness to enhance the effectiveness of your foot bath.

A good foot rub after your soak is a great way to further relieve soreness in your lower limbs. Of course, it’s even better if you have a loved one who either owes you a favor or is willing to massage your feet. (Not finding any takers? Bribery could help…)

Using moisturizing lotion or oil for your foot rub will provide the additional benefit of helping to prevent your skin from becoming too dry. Excessive dryness can lead to cracking and fissures, which are painful and increase the risk of a potential infection.

Icing your swollen feet for 15-20 minutes three times a day will serve to reduce swelling and inflammation. When you do, make sure you wrap the ice or ice pack in a thin towel. This will protect your skin from damage.

In addition to soaking, massaging, and icing your feet, rest and elevation is important. Soreness is partially the result of consistent pressure pushing down onto your feet during your hike, especially on the heel. The pressure can often cause a pounding feeling in your feet that is exacerbated if you wear tight shoes. To help relieve this pressure, you should elevate your feet several times a day for at least fifteen minutes. Elevating the feet and keeping them at an angle at which the feet are higher than your pelvis allows for the blood to flow freely through your feet and legs, which eases the built-up pressure.

On the preventative front, try a pair of over-the-counter arch supports for your shoes. Arch supports will help decrease the shock your feet experience with every step. The heel and ball of the foot are especially prone to soreness and full-length arch supports will help cushion these areas. Custom orthotics offer even more support for the feet and have the added benefit of accommodating specific foot problems.

Hopefully these tips are able to help you relieve your sore feet, but remember that Wilks Advanced Foot Care is here to offer professional treatment when home care is not enough. Call us today at (541) 673-0742 or use our online form to request more information or to schedule your appointment with our Roseburg, Oregon office.