BushwalkBushwalkYour feet do a great job with very little thanks. Bushwalks are a great time to reward you feet for all the good work they do. For many people, bushwalks will mean a sudden increase in the amount of work your feet are doing, so they become more prone to injuries and illnesses.
Spend a bit of time each taking care of your feet to help them carry you the full length of the walk.
Long-term foot care starts at home, with good daily foot care routines. Here are some tips.
Check feet daily: Feet swell during the day, so inspect feet after they’ve been in shoes for several hours. Look for and monitor small cuts, bruises, scrapes, swelling, toenail infections and other skin abrasions.
Wash feet regularly: Wash with warm soapy water including between toes. Dry with a towel and use talcum powder to keep a dry environment between toes and prevent infection.
Keep toenails trimmed: When the nails are soft after showering or swimming, cut nails short. Cut directly across the top of the nail, and smooth rough edges with a nail file, thus preventing or minimising the chance of ingrown toenails.
Monitor corns and callouses: Thick patches of skin can form on the soles of the feet. Advice from a podiatrist may be needed to obtain a suitable treatment.
Set up a good foot care routine is needed on bushwalks. Here are some ideas.
Use appropriate footwear: Select shoes or boots that fit well and are suitable for the terrain and temperature conditions.
Use appropriate socks: Wear comfortable socks that help keep feet dry. Cotton holds moisture and increases friction, and should be avoided.
Fix problems as soon as they’re noticed: Remove stones or sharp objects immediately. Skin abrasion rapidly becomes uncomfortable and can lead to infection. Treat blisters early. If footwear becomes uncomfortable, try adjusting lacing.
Air and check feet at breaks: Take off footwearand allow feet to dry at breaks. Shake out any stones, rocks, sand or sticks. Do a quick check for ticks or leeches that may have gone unnoticed and treat appropriately. On overnight or longer walks, to relieve swelling or tension, consider resting and washing feet in creeks downstream from water collection points. Removing boots and elevating feet can also reduce swelling. On overnight walks, air out feet at camp by wearing sandals or thongs, and treat any issues (e.g. skin abrasions).
Take a change of socks: It’s hard to avoid socks getting wet, this moisture may increase the chance of blisters, odour and infection. Some people find that changing socks half way through a day walk is an effective way of keeping feet dry and avoiding blisters. For overnight walks, keep a pair of socks dry for use around camp.
Dry feet after river crossings: Some bushwalks require fording rivers or streams. Take a pair of sandals for river crossings and dry feet thoroughly before putting on walking footwear.
Strengthening exercises: Basic strengthening of the feet, calves and Achilles can make a big difference to reducing foot pain or strain on a bushwalk.
Lightweight Gear: Carrying a heavy pack increases the chance of foot injuries. The extra weight invariably leads to earlier and deeper fatigue and mistakes such as tripping or slipping. Consider lighter gear and sharing group items such as a tent, stove, and first aid kit.
Gaiters: Use gaiters to stop stones, sand and vegetation getting into footwear.
Reduce foot odour: The build-up of bacteria causes foot odour. Feet have
a lot of sweat glands, and some people are very prone to sweating even without much exercise. Wash feet regularly and thoroughly, always downstream from where drinking water is being collected from. Bacteria builds up in two main places: between toes and the edges of toenails. Keep these areas clean. Dry feet thoroughly and use talcum powder to keep a dry environment between toes. Talcum powder is really lightweight and works wonders for creating a dry foot environment. You don’t need much for it to be effective. Wear wicking socks to keep feet dry. If particularly odour prone, consider using an antiperspirant, and after the walk, thoroughly air footwear, and sprinkle baking soda or talcum powder onto the insoles to reduce odour. Alternatively, try some home remedies for treating smelly feet.
Use high-quality insoles: Some cheaper footwear has poor quality foam insoles that quickly wear thin, reducing support and shock absorption. High-quality replacements can make all the difference and may even outlast the shoes or boots.
Here are some supplies that will help deal with foot problems arising on a bushwalk.
Antiseptic liquid/cream: For preventing infections.
Island dressings: For protecting intact or broken blisters.
Compeed hydrocolloid dressings: For dressing de-roofed blisters (not blisters with an intact roof or torn roof).
Penknife with scissors: For cutting nails.
Tape: For taping up the blister-prone areas. Some people find this an effective way of preventing blisters.
Moisturiser: For the relief of dry or cracked skin.
Lance: For draining blisters. A lance is preferable to pins or needles.
Our feet are one of our most precious tools on a bushwalk and taking good care of them over a lifetime ensures we can continue to have a lot of fun in the bush. A good foot care routine both at home and on a bushwalk means that you’ll pick up any problems early and be able to sort them out before they become an issue. Happy walking!