essentials for hiker's feetIf you’re a hiker you’re well aware of the risks you take when you head off for the trail. You may already know about the 10 essentials taught in every Mountaineers class and also recommended by REI. Now updated these include navigation tools, sun protection, insulation, illumination, first aid supplies, a way to start a fire, repair kit and tools, nutrition, hydration, and emergency shelter.

While all of these are extremely important I want to go over what I think you should include in your first aid kit for feet. 

Prevention Musts For Hiker's Feet

1. Socks. After shoes, wearing the right type of socks is at the top of my list.  Check out my article on the best socks for hiking to get the information you need. 

2. Blister Prevention Patches. Blisters are one of a hiker’s worst enemies. Another prevention tactic in addition to wearing great socks is to don blister prevention patchesLearn more about preventing blisters in hikers here!

3. Moleskin. This product can help reduce friction and pain if you are prone to calluses. We have them, but so does your local drugstore. 

4. Orthotics. Make sure if you need them, bring them and use them. You don’t want to risk a flare-up of plantar fasciitis during a hike. Learn more about orthotics here!

Injury Should Haves When Hiking

5. Biofreeze – pain reduction for achy feet

6. Latex-free adhesive tape and splints – have a partially-detached toenail and need to keep it on, or injure a toe, and need to buddy tape one to another. 

7. Sterile dressing pads – for cuts, blisters, or to stop bleeding.

8. ACE bandage for sprains

9. Antibiotic ointment for cuts and abrasions

10. Ibuprofen or other pain reliever recommended by your doctor

11. Salt to soak your toes if you have a detached toenail and blood buildup. 


Dr. Rion Berg
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A podiatrist in North Seattle treating families for over 40 years.
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