Take a Hike
Within a short drive of Manhattan, there are many wonderful areas to go hiking and enjoy the beauty of the great outdoors this fall season. At Goldsmith Podiatry, we encourage this fun physical activity and want to offer some tips to keep your feet safe and healthy on the trail.
It’s All About The Shoes
Don’t expect your tennis shoes to transform into hiking shoes! Hiking often involves uneven terrain and requires appropriate shoes. Look for:
Stiff sole
Deep tread to lower slip risk
Good ankle and arch support
Insulated
Moisture-proof material
Get fitted for hiking shoes at a professional sporting goods store. If you have chronic foot issues such as flat feet, plantar fasciitis, or hammertoes, talk to our podiatrists, Dr. Howard Goldsmith, Dr. Rosanna Troia, and Dr. Kristina Ruff, for footwear suggestions to best accommodate your condition. The podiatrist may also recommend a custom orthotic to make physical activity like hiking more comfortable. Spend time in your new shoes before taking them on a long hike.
Make Good Trail Choices
Like any exercise, you must match your activity to your fitness level. When considering a specific trail or hike, pay attention to the number of miles and total elevation change (in other words, how steep the climb is). Many hiking maps or trail guides also rate hikes as easy, moderate, or challenging. Don’t overdo it. Start with an easier hike and progress to more challenging ones. It’s also important to consider the terrain type—is the trail groomed, packed with stone, or wooded? If you have weak ankles, for example, you may want to avoid very rustic trails with loose stones, tree roots, and rocks that may increase the risk of an ankle-twisting injury.
Be Prepared
In addition to plenty of water and a snack, include some moleskin in your backpack. This should be applied at the first sign of skin irritation or rubbing from your shoes to prevent a blister from forming. Bandages, anti-bacterial ointment, and an ankle brace are also good to have on hand in case of minor injuries.
If you suffer a foot or ankle injury or experience pain after hiking, contact our Upper West Side office by calling 212-877-1002 for an appointment to get it checked out.
Happy Trails!