Hiking FOOT CARE for Beginners // Looking After your Feet for Hiking - HEALTHY Feet for Hiking

In this Hiking for Beginners episode we're talking everything you need to know about FOOT CARE FOR BEGINNERS whilst you're out on the trail! Specifically in this video we're covering everything you need to know about looking after your feet BEFORE, DURING and AFTER your hike, including covering hot spots, trimming your nails, taking breaks during the day and draining blisters.
Your feet are the most important part of your hiking setup (after all, you can't get from point A to point B without them!) so it's important to make sure you're taking care of them properly to keep them nice and comfortable and healthy when you're out on the trail.
⬇ SKIP AHEAD
00:00 Kia Ora
01:15 FOOT CARE BEFORE YOUR HIKE
01:17 How to prevent blisters
01:48 Toughen up your feet
02:21 Figure out where your hotspots form
03:31 Keep your toenails trimmed
04:38 Break in your boots properly
05:13 Choose the right footwear for you
05:33 Choose a good pair of socks
08:39 Use a (Toe) Liner Sock
10:06 Buy the right size sock
10:31 Lace your footwear correctly
12:02 Invest in gaiters
14:38 FOOT CARE DURING YOUR HIKE
15:01 Lubricate your feet
15:26 Treat your hotspots early
16:37 Use strapping tape
19:44 Elevate your feet
20:34 Take your shoes & socks off
21:53 FOOT CARE AT CAMP
22:10 Let your feet air out
22:25 Wash/rinse your shoes & feet
23:16 Soak your feet in cool water
23:43 Put on your camp shoes
24:02 TAKING CARE OF BLISTERS
⬇ Watch Next
○ How to Choose the Right Shoe or Boot for You: • How to Choose The RIGH...
○ How to Keep Clean on Trail: • KEEPING CLEAN While Hi...
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[@rowanmulvey8632]

I think it is important to remember when talking about washing feet and socks that no soap, even backpacking soap, should go into the water sources, they should only be used well away( 100 feet or more) from the water and the rinse water after should be disposed of away from the water sources as well. When we all are careful and consistent and respectful when we visit and pass through these wild places we love we help to assure that they will not be harmed by our love of them.

[@LongWhiteGypsy]

Absolutely, 100% agree.

[@beefmaster3196]

very comprehensive and thought out ! useful tips all round

[@pmitchell6328]

Those toe socks are a game changer! Liners and actual socks.

[@scottallen8499]

Great video, I so wish I had stumbled onto this video before I attended the 2022 RoseBowl and Rose parade in Pasadena California. I walked about 12 miles that day and I had horrible blisters on my feet at the end of the day. I did everything wrong, I wore cotton socks, no antiperspirant and I did not stop when I felt the hot spot forming

[@LongWhiteGypsy]

Sorry this video came a little too late Scott! But hopefully you can implement some of these things going forward and avoid having blisters in the future! Sounds like a beautiful hike, regardless... I'd love to explore California on foot!

[@david_onthetrail]

Great tips for foot care, I especially liked the lacing section where you worked around the top bone on your foot. thanks for sharing.

[@paulmason6860]

Incredibly thorough video. Nice work. Thanks

[@peterho8007]

Well explained in detail. Very helpful. Thanks a lot.

[@21Diddley]

Fantastically helpful and thorough. Thank you for all of that information.

[@FMTFXE22]

Excellent Video. Thanks. I’m going to try several of your suggestions.

[@ruggeddiva]

This was the most comprehensive video I have seen! I wish I had found this one before I did my weekend hike on the Ice Age Trail. Thank you! I feel confident that I can get out there again with proper foot care! :)

[@LongWhiteGypsy]

Awesome! Sorry that you didn't see it before you headed out on the Ice Age Trail, but hopefully it will set you right for your hikes in the future. Maybe share it with your hiking friends so that they don't miss it also :) P.S. Any tips for the Ice Age Trail? It's one of the longer trails I keep hearing about...

[@ruggeddiva]

@@LongWhiteGypsy Most definitely! This was my first-ever backpacking trip, so I would say make sure you fill up your water at every possible water source. We bypassed a spring on the way to a shelter with the assumption that there was a water source and turns out there wasn't. It was beautiful and I can't wait to hike more segments!

[@LongWhiteGypsy]

@@ruggeddiva Wow, sounds epic! Will definitely be adding this to my hiking bucket list I think :)

[@buckeyelakeguy2875]

Very informative! Thank you.

[@Haze1434]

16:40 - A little tip; wrap Leuko tape around a Rawl Plug. They're super light, easy to find and are perfect for wrapping any kind of tape like that to put in a hiking bag.

[@LongWhiteGypsy]

What a great idea! Thanks for the tip!

[@mothhater5134]

One thing I’ll add: Please hike with weight as well…especially if you’re going to be thru hiking! I made the mistake of not doing that in my training hikes, and I believe that not doing that made me get a ton of blisters over my first 100 miles. It also forced me off trail 😢. Great video resource though!

[@danglispey6181]

Another informative video. Feet are so important. I try and walk barefoot a little each day before hiking season starts. I’ve been known to carry a small battery operated fan to really dry up the moisture too. Keep up the good work.

[@LongWhiteGypsy]

Wow, what a great luxury item! I could definitely see that having some use on the trail :D

[@Nardeezy7]

Phenomenol video!👍🏾👏🏾👏🏾💯

[@chrislrob]

This was very helpful.

[@darrenwilson7205]

Great advice 400km done in 16 days on the Te Araroa. Love my hoka shoes and injinji socks

[@CarbonSuit]

Excellent video!

[@fatfreddymaorihuntergather2530]

This is great info and would be good value in a downloadable ebook. Theres so much info. I would buy one.

[@paulina-cp6uw]

Thank you!!!

[@Charlvdwalt073]

🎉 AWESOME,Charl south Africa wil become patren as soon as possible

[@05chmps]

Gnarly blister shots !!! I am a medical professional, and this was very well-organized and thorough. When we drain abscesses in the ER, we make a slit and leave a wick in that protrudes out to act as a drain. That is because pus is thick. I think you are onto something here with the needle and thread and leaving both ends protruding out. This keeps the holes small but also allows some wicking/drainage. Will experiment with that technique in the field next time. Just make certain you do this as close to bedtime as possible in order to avoid bearing weight too often on a foot with thread-on-sensitive-underlying-skin. Hiker's wool is an interesting product I must look into. Would definitely use that under leukotape as a first line of defense for a developing hot spot. Finding a lightweight gaiter for my Salomon hiking shoes has been the bane of my existence. Lycra with a forefoot and heel attachment just doesn't exist. I may invest in Salomon Trail Running low gaiters, but not hopeful because I fear less ankle flex and less braking ability on steep descents. Keep up the good work.

[@LongWhiteGypsy]

Thank you so much Greg for your detailed comment, and nice to get confirmation that the advice I have given has some medical merit! It's just stuff I've picked up and learned along the way! As far as your gaiters go, I see the issue you might have with the Salomon gaiters you mentioned - they do look quite rigid! If you know anyone with a sewing machine, I think a custom pair of lycra gaiters would be quite easy to sew. It might take a couple of tries, but you will hopefully get something that suits exactly what you need! Let me know how you get on!

[@suzannecartwright6504]

Try Groovy girl gaiters (they’re for guys too!) For a full on water filled blister, I use an alcohol wipe to clean the area prior to making a small pin prick with a sterilized sewing needle at the bottom edge of the dead skin of a water filled blister, to allow the liquid to come out, but without removing the skin which would expose the tender skin below. neosporin goes on next, and a bandaid while you finish camp chores. Then let your foot air out overnight and leukotape the area before setting off for the morning.

[@suzannecartwright6504]

Try Groovy girl gaiters (they’re for guys too!) For a full on water filled blister, I use an alcohol wipe to clean the area prior to making a small pin prick with a sterilized sewing needle at the bottom edge of the dead skin of a water filled blister, to allow the liquid to come out, but without removing the skin which would expose the tender skin below. neosporin goes on next, and a bandaid while you finish camp chores. Then let your foot air out overnight and leukotape the area before setting off for the morning.

[@Kyemech]

Nice Video!

[@OutdoorsmanDave]

Very informative, I hike in boots but use a thin inner and quality hiking socks when on multiple day adventures. Thanks

[@LongWhiteGypsy]

I think this system is definitely tried and tested in the long distance hiking community - can't believe how much of a difference it made for me!

[@aliabdelali2399]

Thank you

[@LongWhiteGypsy]

You're very welcome!

[@B_r_u_c_e]

Thank you.

[@LongWhiteGypsy]

You're welcome!

[@HAYDER930]

Ive been using toe socks and they worked very well for me

[@LongWhiteGypsy]

Awesome! I haven't heard anything bad about them yet...

[@Dr4g0nW00d]

GREAT ADVICE higher socks mostly knee high during summer with shorts to prevent thicks on your skin

[@LongWhiteGypsy]

No ticks to worry about here in NZ but yes this is great advice if you're hiking overseas in a country that has ticks.

[@toshadavinci5379]

Very good tips. Great to see advice specific to hiking. I suffered badly with plantar fascia for 2 years I found "half" hard insoles with "hard" inserts where instep was massaged the plantar fascia while walking. I have not had plantar fascia problems since though I do acknowledge plantar faciaitus has a self healing element eventually. There are also silicon toe separators (I have just bought a pair)Would be good to have a knee and achilles video as these areas are so often problematic for hikers. Thanks for great work.

[@LongWhiteGypsy]

I don't have much experience (yet) with protecting my knees and achilles, so haven't felt experienced enough to make a video on this content, but something I can work towards for the future. It's interesting to note I have started to experience some twinges in my achilles since the TA, so this might be worthy of a comment or two. Thanks!

[@toshadavinci5379]

@@LongWhiteGypsy One thing I ve found is if you have a good acupuncturist who uses electic pulse it can exercise the miscles in and around the pain area and in doing so gets nutrients into the injury area. If the acupuncturist knows the appropriae massage this can get you walking and healing faster

[@childrenoftolkien]

Yep. One of the most viewed videos.

[@LongWhiteGypsy]

I know, right? Gotta look after your feet!

[@RoadtrippinwithTakacs]

Great tips! We decided to avoid hiking boots years ago. Running shoes are definitely preferred. 👍

[@LongWhiteGypsy]

Thanks! Boots definitely have their place. I'm avoiding saying too much on the issue though until I've tackled the South Island... might change my mind lol!

[@newzealandrelaxinghikes]

I found changing socks during long hike can help a lot to prevent blisters. I usually take 2 pairs of shoes for long day walks 40+km - running shoes + hiking shoes and change them periodically.

[@LongWhiteGypsy]

I know a few people who employ this kind of tactic. I guess, whatever works! For me, my sock & shoe system seems to work perfectly well on a wide range of terrains. Perhaps your method is better for those who primarily hike in boots?

[@MH-nz4mv]

I bet I saw an Ewok behind you in the woods... Helpful advices, thanks✌️

[@Toucan_Sam3319]

Do you think you could do a review, or a video on the best hiking socks?

[@LongWhiteGypsy]

I'll have reviews of some of my gear items coming up in the next few weeks. Socks are a tricky one for me, because I pretty much have only over used two types of socks - those mentioned in this video!: 1. Injinji toe liners; and 2. Smartwood run phD ankle socks! I find they've been all I needed on my adventures to date :)

[@lingskolds]

Great video, very helpful! Can you explain what's the product you hold on your hand at 16:06 - that thing looks like wool pad? Looks like it could help with ankle pain I get when I hike for long distance.

[@LongWhiteGypsy]

It's a NZ tramping product called Hikers Wool. You can find out more about it here: www.google.com/search?client=safari&rls=en&q=hikers+wool&ie=UTF-8&oe=UTF-8 It's designed to wick moisture away from high-sweat areas, which is why kiwi trampers tend to wrap it around their toes. Effectively, it works the same as the Injinji toe socks by reducing friction and taking excess moisture away from your skin.

[@lingskolds]

@@LongWhiteGypsy Great! Thanks a lot!

[@newzealandrelaxinghikes]

Thanks a lot for sharing. However, I still have not got the motivation to puncture blisters. For me it was big no-no to puncture them because that prevents infection and promotes healing. Thanks

[@LongWhiteGypsy]

Yes it is a controversial subject, and I know it's not recommended. I make sure to wash and dry my feet at the end of every day hiking anyway, so I believe I have other measures in place to prevent infection, but of course that is no guarantee and the best method is always to avoid popping if possible. However, i've walked for hours on un-popped blisters too, and I'd rather be rid of the pain quite frankly! Thanks for your comments though :)

[@newzealandrelaxinghikes]

@@LongWhiteGypsy Thanks for your reply a lot. Your video are very useful!

[@Gunnar-Peterson]

Great video. Can you do one on how to look after you knees? I find that after hikes my knees are stiff and sore especially if there is a lot of downhill

[@LongWhiteGypsy]

Sure, but I don't think it would be very informative lol... still trying to figure that one out myself! Will have more time to practice techniques on the South Island!

[@newzealandrelaxinghikes]

Try to use pole, that would help take out extra weight from your knees. Also, try to walk downhill slowly and do not bend too much knees when you walk uphill.

[@danielsingh9415]

Check out Chase Mountains' Mountain-proof Knees course, he's got alot of videos in his channel kzbin.info

[@rowanmulvey8632]

Trekking poles!!! Use 2, not just one.

[@shaggyterrell8460]

Trekking poles and check out kneesovertoes guy

[@Juno_Beach]

Not all feet are the exact same size ( yes, this actually matters ) One foot may be neutral while the other foot drops inwards / pronates ( yes, this actually matters ) Tight hip flexors, weak glutes and weak lower back dramatically affect knees, walking stride / gait endurance and fatigue

[@spencespace7763]

It's amazing how amazing your feet look wow. Do you ever have problems with the smell after a long hike?

[@LongWhiteGypsy]

Nope, never noticed my feet smelling! Only the socks lol :) Pretty much all the way through the North Island my feet were always wet, so that might have helped!

[@spencespace7763]

@@LongWhiteGypsy I would love to see if it affected your soles at all. I couldn't see them in the video. Maybe a future video? Great work!

[@z0uLess]

What if you have gotten fungus on the skin around your feet that create a sort of eczema while hiking in hot climate? I wish there was a clever product that would work both as slippers and as a sitting pad.

[@ulysseguillet64]

Do you recommend puting baby powder in the socks to prevent humidity?

[@LongWhiteGypsy]

You certainly could try that! I'd love to know how effective it is if you do. My concern with baby powder would be that it might start to get wet from the sweat and therefore become redundant. But I suppose it couldn't hurt!

[@TheTrailDancer]

😍

[@wyntube07]

kan i use physiotape for hotspots or blisters?

[@LongWhiteGypsy]

I've never tried it myself, but I don't see why not! I've used duct tape in a pinch, but that's not ideal. I think it's pretty common amongst the hiking community.

[@andrewforrest3969]

Toe socks are the future...I'd rather spend 3 minutes putting them on...than getting blisters 😏😏😏

[@Shrouded_reaper]

100%, got some injinjis recently, total game changer.

[@walkingisthebestmedicine]

Good work! I just started the trail on Saturday.. i send you messages on Instagram.. I would love to come in contact with you... I think we can connect a story... that would be very cool 😀.. have fun with your journey 😀

[@LongWhiteGypsy]

That's awesome! Good luck for your adventure :)

[@AcrylicGoblin]

This video really implies that you should soap up your feet and socks in a water source. Please don't use soap near rivers or streams.

[@LongWhiteGypsy]

100% agree. It's been a while since I made this but apologies if this is the impression it gave you.

[@jack_mansi9292]

Feet😍