Boot Check: Ten Tips for Hikers
Christine Dobrowolski, DPM MS
Hiking may be one of the cheapest, easiest and most enjoyable
summer activities. Yet, blisters, arch pain and ankle sprains may
keep many from hitting the trails. If you paid $150 for your
boots, but continue to develop blisters on every hiking trip, you
are most likely in the wrong pair of boots. Many hikers simply
can't afford to buy a new pair of expensive boots every year when
last years model didn't quite work. To see if your boots are
ready for another year of hiking, follow these simple tips:
1. Make sure your boot or hiking shoe is rigid. Take the shoe or
boot and flip it over. Grab the toe and the heel and try to bend
it. If it bends in half, it is too flexible. If you have trouble
doing this, place the toe of the shoe on ground, holding the heel
and press down. If the shoe collapses on itself, it is too
flexible and it won't be supportive.
2. Make sure the boot isn't too rigid. The shoe should bend at
the toes. This is the area of the foot that bends when pushing
off. If the shoe doesn't bend at all, it may be too rigid.
Squeeze the heel of the shoe (called the heel counter). It should
be stable and retain its shape, but not collapse. If it doesn't
bend at all it could bee too rigid and cause blisters.
3. Check boots for lumps and bumps. Look inside your old boots.
Is the material wearing off at the heel or in the toe area? Is
the material folding up or rolling in. These are prime areas for
causing blisters. Put your hand all the way inside the boot and
make sure the material in the toe area is not worn.
4. Check the insoles. Many think the cushier the insole the more
comfortable the hike, but this is not necessarily true. In most
cases the foot will be more comfortable in a rigid insole with a
soft cover. Many of the spongy, bouncy insoles cause too much
movement inside the boot, especially at the heel. This excess
movement causes friction, which can lead to blisters. If the boot
is still in good shape, but the insole has worn out, you might
consider replacing it with a sport orthotic, Superfeet ® are a
good choice, instead of buying another hiking boot.
5. Check the sole. Turn the boot over and look at the sole. Look
for areas of wear. An even wear pattern with enough tread shows
that the sole is ready for another year. If the tread has worn
down completely or significantly in one area, it may be time for
another pair. Common excessive wear areas are the ball of the
foot, the toe area and the heel. It is typical for a little extra
wear at the outside of each heel, but it should not be
significant or it may lead to an increased chance of ankle
sprains. If the wear is on the inside of the heel, you are most
likely an overpronator and have worn down the boots. Replace the
boots before your next hike.
6. Match your foot type to the boot type. Many boots and hiking
shoes are designed for people who overpronate. Pronation means
rolling in of your feet. (To understand this concept, stand with
your feet parallel and toes forward. Turn your entire body to the
left and look over your left shoulder, keeping your feet in
place. Your right foot will be rolling in or pronating, while
your left foot will be rolling out, or supinating.) Too much
pronation can cause many types of foot problems and the majority
of people will over pronate. But not everyone. Many individuals
supinate or have very stable feet with no abnormal motion. If you
do not overpronate, or you have custom orthotics designed to
compensate for overpronation, then you do not want a pair of
hiking boots or shoes which also control pronation. This will
cause you to shift your weight to the outside and the likely
result will be pain on the outside of your calves or blisters on
the outside of your feet.
7. Make sure the boot stands up straight. Place your boot on a
level surface. Stand behind the boot and bring your body down to
eye level with the boot, looking at the back of the boot. The
heel counter should be straight. The sides of the boot should not
bulge from one side or another. Bulging to one side or another
means the boot either did not support the abnormal motion in your
foot and has worn down, or the boot caused an abnormal motion in
your foot. In either case, it has worn down and needs
replacement.
8. Check for medial to lateral support. Medial means towards the
middle of the body. Lateral means towards the outside of the
body. Your big toe is medial and your little toe is lateral. To
check for medial to lateral support, stick your hand in your boot
and extend your hand out to the toe area. Move your hand medial
first and then lateral, trying to move the shoe material from
side to side over the sole. If there is a lot of movement, the
fabric has worn down and is no longer supportive. Imagine the
fabric of the boot holding your foot in place as you go around a
corner on a steep trail. When the shoe has very little medial-
lateral support, the foot can slide right off the sole of the
boot and only be supported by the fabric. This will contribute to
blisters, ankle sprains and tendonitis.
9. Check the tongue of the boot. Is the tongue still holding
together well? Are there any rips or tears? Is the material
folding or rolling up under the tongue? These are simple things
that can contribute to blisters when not checked before a trip.
Don't forget to check the laces.
10. See a podiatrist. If you have experienced foot pain, arch
pain, heel pain or blistering on your past hiking trips, see a
podiatrist before embarking on this year's trip.
Christine Dobrowolski is a podiatrist and the author of Those
Aching Feet: Your Guide to Diagnosis and Treatment of Common Foot
Problems. To learn more about Dr. Dobrowolski and her book visit
http://www.skipublishing.com/. To learn more about products for
hikers visit
http://www.northcoastfootcare.com/
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