Foot Maintenance

A successful bushwalk means not only looking after your feet on the track but also taking good care of your feet back home. A regular foot care routine will minimise foot problems in the bush, and when done over a lifetime, makes for an enjoyable long-lasting bushwalking career.

Foot care can be broken down into three parts – at home, on a bushwalk and other related matters.

• Check feet daily: Feet swell during the day, so inspect feet after they’ve been in shoes for several hours. Look for small cuts, bruises, scrapes, swelling, toenail infections or other skin abrasions and monitor.
• Wash feet regularly: Wash with warm soapy water including between toes. Dry with a towel and use talcum powder to keep a dry environment between toes and prevent infection.
• Keep toenails trimmed: Cut nails after showering or swimming when the nails are soft. Use nail clippers or scissors to keep nails short. Cut directly across the top of the nail, and smooth rough edges with a nail file (this prevents ingrown toenails).
• Monitor corns and callouses: Thick patches of skin can form on the soles of the feet. Podiatrist advice may be needed to obtain a suitable treatment.

• Use appropriate footwear: Select shoes or boots that fit well and are suitable for the terrain and temperature conditions. Use sunscreen if wearing thongs or sandals, and warm footwear in cold conditions.
• Use appropriate socks: Wear comfortable socks that help keep feet dry. Avoid cotton as it holds moisture and increases friction.
• Fix problems as soon as they’re noticed: Remove stones or sharp objects immediately. Skin abrasion rapidly becomes uncomfortable and can lead to infection. Treat blisters early. Try adjusting lacing if footwear becomes uncomfortable.
• Air and check feet at rest stops: Take off footwear and allow feet to dry at rest stops. Shake out any stones, rocks, sand or sticks. Do a quick check for any ticks or leeches that may have gone unnoticed and treat appropriately. On overnight or longer walks, consider resting and washing feet in creeks (downstream from any drinking water collection points) to relieve swelling or tension. Removing boots and elevating feet can also reduce swelling. On overnight walks, air out feet at camp by wearing sandals or thongs, and treat any issues (e.g. skin abrasions).
• Take a change of socks: It’s hard to avoid socks getting saturated with sweat and this moisture build up can increase the chance of blisters, odor and infection. Some people find that changing socks half way through a day walk can be an effective way of keeping feet dry and avoiding blisters. On overnight or longer trips, carry enough socks so that while some are drying, others are dry enough to wear.
• Dry feet after river crossings: Some bushwalks require wading across rivers or streams. Take a spare pair of sandals for river crossings and dry feet thoroughly before putting on walking footwear.

• Strengthening exercises: Basic strengthening of the feet, calves and Achilles can make a big difference to reducing foot pain or strain on a bushwalk.
• Lightweight gear: Carrying a heavy pack increases the chance of foot injuries. The extra weight invariably leads to earlier and deeper fatigue and mistakes such as tripping or slipping. Consider lighter gear and/or sharing group items (e.g. tent, stove).
• Gaiters: Use gaiters to stop stones, sand and vegetation getting into footwear, and to reduce the chance of a snake bite penetrating.
• Reduce foot odour: Foot odour is caused by the bacteria built up. Feet have a lot of sweat glands, and some people are very prone to sweating even without much exercise. Wash feet regularly and thoroughly. Clean well between toes and edges of toenails where bacteria can build up. Dry feet thoroughly and use talcum powder to keep a dry environment between toes. Wear wicking socks to keep feet dry. If particularly odour prone, consider using an antiperspirant, and after the walk, thoroughly air footwear, and sprinkle baking soda or talcum powder onto the insoles to reduce odor. Alternatively, try some home remedies for treating smelly feet.
• Use high-quality insoles: Some cheaper footwear has poor quality foam insoles that quickly wear thin, reducing support and shock absorption. High-quality replacements such as Montrail Enduro-Soles can make all the difference and may even outlast the shoes or boots.