Once Spring arrives in Seattle, many of my patients hit the trails to take in the beauty of the Northwest. Whether you’re a day hiker, backpacker, mountain, or rock climber you’ve likely experienced foot and ankle pain at some point.
With such a short season for outdoor recreation, my job as your podiatrist is to maximize your time doing what you love. That means helping you heal as quickly as possible from foot and ankle injuries and educating you about how to prevent those problems in the future.
Here are some of the most common foot conditions we see in hikers and climbers.
Ball of Foot Pain
Ball of foot pain is very common in hikers due to the way the foot hits the ground when going up and coming down a mountain. When hiking on a flatter surface hikers will typically heel strike first, but when going up and down the ball of the foot is what gets used the most. Some ball of foot conditions that are most likely to develop or be exacerbated due to hiking are:
Metatarsalgia
If you develop this condition, you'll feel pain under one or more of the five bones in the ball of the foot. Learn more about how this condition is treated and prevented here!
Morton’s Neuroma
In this condition, you'll will feel pain between the 3rd and 4th toe in the ball of the foot. It’s caused by a benign growth of nerves in that area of the foot. Added pressure from hiking will make this condition worse. Learn more about how it’s treated and prevented here!
Sesamoiditis
Two pea-shaped bones in the ball of the foot called sesamoids can become inflamed from hiking. Learn about how it’s treated and prevented here!
Heel Pain
Two types of heel pain are common in hikers—plantar fasciitis and Achilles tendonitis. Hiking long distances and carrying a heavy backpack will increase the likelihood of developing these conditions. And so do poor foot mechanics. Doing a lot of hill running to train for hiking is a risk factor for Achilles tendonitis.
Learn how Plantar Fasciitis in Hikers is Prevented and Treated.
Learn how Achilles Tendonitis in Hikers is Prevented and Treated.
Toenail Problems
While both hikers and climbers can experience toenail problems, we see these problems more often in climbers. The types of conditions we see are:
- Black toenails
- Ingrown toenails
- Fungal toenails
- Dystrophic or deformed toenails
- Toenail loss
- Hammertoes
To learn more about toenail problems in hikers and how they’re prevented click here. If you’re a rock climber, read our blog called “How to Prevent and Treat the Most Common Rock Climbing Foot and Ankle Injuries”.
Skin Problems
Blisters
Blisters are a common problem in hikers and climbers due to increased moisture, pressure, heat, and friction. Many problems with blisters can be solved by wearing the right footwear, socks, and using specific lacing techniques. Learn more by visiting our page, "How to Stop Blisters While Hiking".
Athlete's Foot
Athlete's foot develops in warm, dark, and humid environments, like hiking shoes and boots. Wear socks that wick away moisture, use foot powder if you tend to sweat a lot, and rotate your footwear if you hike multiple days in a row so they can dry out. Learn more about Athlete's foot here!
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Buying The Right Hiking Boots to Prevent Foot Pain
A large part of preventing foot pain while hiking or climbing is buying the right shoes or boots and ensuring you get the proper fit. I've written an eBook called "How to Buying Hiking Boots to Prevent Plantar Fasciitis". This book is also valuable for avoiding other foot problems in hikers and climbers as well. Click on the photo to download your free copy.
