Getting your feet ready to embark on a hike can help prevent common problems like blisters, sore arches, or toenail injuries. Start by wearing properly fitted hiking boots that provide support and room for toe movement. Breaking in new boots well before a long trek is important to avoid friction and pressure points. Moisture-wicking socks and regular foot hygiene can reduce the chance of fungal infections and skin irritation. Keeping toenails trimmed straight across helps prevent them from digging into the skin, which may lead to pain or infection. Stretching your feet and calves before and after your hike can also help reduce strain and improve circulation. If you have any foot conditions, such as bunions, flat feet, or heel pain, a chiropodist can provide custom orthotics or footwear recommendations tailored to your hiking activity. Regular checkups can also help monitor existing issues before they worsen with outdoor activity. If you experience foot pain from hiking, it is suggested that you make an appointment with a chiropodist for help.
Stretching and strengthening your feet is very important for maintaining your foot health. If you would like to learn more about exercises for your feet, please consult with Emily Yu, B.Sc from Uptown Foot Care Clinic. Our specialist can help you maintain the health of your lower limbs and your mobility.
There are a variety of relatively easy-to-do exercises that can boost the strength, flexibility, and mobility of your feet, as well as relieve foot pain.
Strength exercises:
Toe splay - Spread the toes apart and hold for several seconds; improves control over toe muscles
Toe curls - Scrunch up a towel with your toes; strengthens the flexor muscles
Marble pickup - Pick up marbles with your toes; strengthens the muscles on the undersides of the feet and toes
Walking on sand - Stretches and strengthens feet and calves
Flexibility exercises:
Heel raises - Raise the heels while keeping toes on the ground
Toe point - Raise the heels while pointing the toes, keeping just the tips of toes on the ground
Toe curl - Raise the heels while curling the toes inwards, keeping just the tips of toes on the ground
Big toe stretch - Use your hands to gently stretch your big toes up, down, and to the side
Exercises for foot pain:
Toe extension - Gently pull the toes up towards the ankle and hold for several seconds
Ball roll - gently roll a golf or tennis ball underneath the arches of the feet
If you have any questions, please feel free to contact our office located in . We offer the newest diagnostic and treatment technologies for all your foot care needs.
