| Proper foot care is a must for hikers and | | | | to correct the cause (tighten laces by ankle on downhill |
| backpackers. You can be in perfect health in every | | | | stretches). If the nail isn't painful or loose, you can leave |
| other way and have a few blisters turn a nice | | | | it alone. Otherwise trim the nail, and wrap it with a |
| backpacking trip into a survival situation. Here are | | | | bandage or duct tape. |
| some suggestions on how to avoid foot problems | | | | Ingrown toenails happen from a bad nail-cutting job or |
| when hiking, and then some tips on dealing with the | | | | tight boots. The nail edge grows into the flesh. This can |
| problems if they do occur. | | | | be very painful. Soak the toe in salty warm water for |
| Foot Care - Preventing Problems | | | | about ten minutes, then work the flesh back so you |
| - Have extra clean dry socks. Wash a pair in a stream | | | | can cut the corner of the nail. For best results, you can |
| if necessary. Hang them from your pack to dry. | | | | also tuck a bit of cotton or toilet paper covered in |
| - Air out your feet. Stop at least every couple hours | | | | antibacterial cream under the inflamed flesh (change |
| and take off your shoes to let your feet cool. | | | | daily). |
| - Treat hot spots. Don't let hot areas on your feet | | | | Plantar fasciitis is an inflammation and stretching of the |
| develop into blisters - treat them early. | | | | tissue that connects your heel to your toes (the plantar |
| - No hiking boots (unless you need ankle support). | | | | fascia). You feel pain in the foot on the first steps |
| Running shoes are less likely to cause blisters. | | | | after resting, or in the morning. To treat this on the trail, |
| - Know your limits. Don't keep hiking once your feet | | | | soak your feet in a cold stream for a while. Insoles |
| are getting too sore. | | | | with arch support and custom orthotics can help |
| - Tighten laces near your ankles when going downhill, | | | | prevent this, if it is a recurring problem. |
| to prevent your toes from jamming against the front | | | | Calluses are just thick and hard patches of skin. Corns |
| of the shoes. | | | | are just calluses on the bony parts of the toes. They |
| Common Foot Care | | | | are caused by continual friction. If they become painful, |
| Blisters should be treated as early as possible. Use | | | | you can use a nail file or knife to carefully file away |
| moleskin (or duct tape if you have nothing better), and | | | | the thickness and roughness. |
| cut a hole for the blister to rest in, to avoid pressure on | | | | Try to prevent foot injuries and problems when |
| it. If it must be popped, do so with a sterilized needle at | | | | possible, but be prepared for them anyhow. Carry |
| the base of the blister. | | | | moleskin and antibiotic cream, for example. You should |
| Black toe is a toenail that has blood trapped | | | | also try to remember the basic foot care for the |
| underneath. It happens when the nail is continually hitting | | | | common conditions listed above. |
| the front of your hiking boot or rubbing on the top. Try | | | | |