Do’s and Don’ts for Enjoying Autumn Hikes
At Goldsmith Podiatry, we know that during fall many of our Manhattan patients love to get out of the city for a day and enjoy the beautiful fall foliage on upstate hiking trails. Hiking can be a strenuous activity, however, especially for your feet. Below are some do’s and don’ts to help you enjoy your hike and protect your feet.
Do: pick a trail that suits your current fitness level. Recognize that a “hike” isn’t just a “walk” with nice scenery. Hiking trails can vary tremendously in their degree of difficulty depending on the number and steepness of the climbs, the length, and the type of trail. Most trail maps will provide information that allows you to accurately assess how strenuous a trail will be. Too much uphill climbing if you’re not prepared for it can lead to Achilles tendonitis.
Don’t: wear your every day sneakers. To keep your feet and ankles safe, wear hiking boots that fit properly. Hiking boots are constructed of tough material that will prevent toe stubs on roots and rocks. They have deep treads to help your feet grip uneven terrain that may have loose stones and other natural debris on it. If you have weak ankles, consider a high-top style for added support.
Do: choose your socks carefully. The goal when hiking is to keep feet warm and dry. Many hikers wear two pairs of socks—one that wicks moisture away from your feet and a second pair for warmth. This will increase comfort and lower your risk of blisters caused by friction from damp or sweaty feet.
Do: add a few items to your pack that may be useful in case of a foot issue. Include:
Moleskin to cover an area on your foot that is becoming irritated to prevent a blister from forming
A bandage or wrap to use in case of an ankle-twisting injury
Antibacterial ointment or spray and some bandages for minor cuts
Cell phone to call for help for more serious injuries
Don’t: delay seeking professional evaluation from podiatrists, Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina Ruff if you do suffer an injury while hiking. This pertains not only to acute injuries such as an ankle sprain but also to persistent pain that you experience in the days after a hike. Certain conditions such as stress fractures may not be immediately apparent to you but are just as disabling if not diagnosed and treated promptly. Contact our Upper West Side office by calling: 212-877-1002.