How to take care of your feet on a backpacking trip.

The importance of knowing how to take care of your feet on a backpacking trip cannot be understated. Seriously think about it…. You spend all this time and money planning and preparing for a big trip and halfway through the first day you can barely take a step because of your feet.

Not taking care of your feet can mean the difference between an epic adventure or unbearable pain. There are myriad of casualties your feet can experience while on the trail, none of which come with a quick fix, SO TAKE CARE OF YOUR FEET.

There are some things you can do to prepare your feet for a long hike and with these pro-tips to get you to camp in one piece. Also, keep reading for must-have items for your emergency kit as well as what to do when things go south.

So let’s make sure we keep all our toenails, save our skin and feel good on our feet. Knowing how to take care of your feet on a backpacking trip will set you and your feet up for success.

Prepare for the worst.

The key word here is “prepare.” This means it’s a good idea to stock up on things you will need to both prevent and treat any number of ailments that may affect your feet. Also, there are some things you can do ahead of time to make your steps seem a little smoother.

Before your trip

One of the worst things you can do for yourself is buy a brand-new pair of backpacking boots right before your big trip. Seriously, don’t make this mistake. You need your boots well broken in by the time you’re ready to hit the trail.

Next, always buy a half size bigger boot than your usual size, believe me, your feet will thank you. That extra half size will provide room for thicker socks and liners, as well as free up some space in the front of your boot so you don’t lose a toenail or two on the downhill.

Make sure you invest in some liner socks that go on before your hiking socks, this was a gamechanger for me. I went from getting blisters almost all the time to smooth and soft feet when I heard this pro-tip. They should fit snug, but not too tight. Fox River brand makes a pretty good liner sock, you can get them on Amazon.

Lastly, make sure you trim your toenails 4-5 days before your trip. Don’t do it the day before you head out, if you accidently cut a nail too short or clip a piece of skin you want to make sure it has time to heal.

For the same reason, don’t cut your toenails too short, but make sure they are not touching the front end of your boot or poking through your socks.

Below is a list of things I may include in my backpacking checklist— contents may vary depending on what kind of trip I’m taking and how long I plan to be out.

Preventative Care

Petroleum jelly or Aquaphor
Liner socks
Toenail clippers
Body wipes
Foot powder

When Disaster Strikes

Moleskin
Waterproof Band-Aids
Neosporin
Paper of cloth tape
Blister pads or Blister Kit

Preventative care on the trail.

Having broken-in boots, liners under your socks and neatly trimmed toenails is the first step to making sure your feet can go the miles. Read on for some more pro-tips on how to take care of your feet on a backpacking trip.

The first thing you need to do is put Vaseline (I use Aquaphor) all over your feet and toes before putting on your socks and liner. This method of foot protection will help prevent blisters and chaffing.

When you arrive at camp, take off your boots and put on your camp shoes. Hopefully your camp shoes are soft and comfy. I love the relief of freeing my feet when I arrive at camp.

Before turning in for the night, it’s a good idea to clean your feet with a body wipe or washcloth and give them some time to dry out. This is also a good time to inspect your feet for any hotspots.

Some backpackers will put powder like Gold Bond Medicated Foot Powder on their feet at night. Apparently, this stuff absorbs moisture, relieves itch and controls odor if you have issues with anything like that.

When you wake up in the morning, slather on the Aquaphor before putting on clean liners under your socks.

If you are on the trail and you feel a hotspot, STOP, and tend to it immediately. Continuing on will just make things a lot worse.

Also, if your feet and/boots get wet, dry them out as soon as possible. Put on dry socks and liners, especially if it’s cold.

How to take care of your feet on a backpacking trip when disaster strikes.

It’s tough to get through a long backpacking trip without even a minor issue, but you can lessen the pain by following the steps above.

The most common foot problems while backpacking are blisters and chaffing. Blisters are caused from pressure, friction and moisture.

One of the most important things you can do for your feet is handle problems immediately when they pop up. This could make a huge difference in your recovery.

If you get a hotspot, stop what you are doing and follow these steps.

Clean the affected area with soap and water.
Let the area dry completely.
Apply blister tape or a blister bandage to the area.
Monitor the situation as you go.

If you get a blister, stop what you are doing and take care of it following these steps:

Do not pop the blister!!
Gently wash the blister and surrounding area with soap and water.
Let the area dry out completely.
Cut a hole in your Moleskin and place it around your blister to stop from rubbing against fabric. These days, you can get it already cut to different shapes.
You can also put some tape or moleskin on top of that to keep things secure.
If the blister is small, you may be able to treat it with a pad from your blister kit.
Proceed with caution.