Do’s and Don’ts for Enjoying Fall Hikes

At NY Foot Health, we know that many New Yorkers are taking advantage of these lovely fall days by going on a hike. New York has 180 state parks that offer miles of trails through mountains, forests, and along waterways—more than enough to provide you and your family with outings that will allow you to get outside, enjoy the autumn leaves and get some exercise too. Follow the do’s and don’ts below for a hike that’s safe and fun.

Do: research trails ahead of time and choose one that fits your fitness level. Two miles on a hiking trail will be more strenuous than two miles of walking city blocks. A good trail map will give you the length of the trail, the elevation change—i.e., how much uphill hiking you’ll be doing, and whether the trail is a loop or “in and out.”

Don’t: hit the trails with improper footwear. It is one of the biggest causes of foot and ankle injuries. Wear shoes or boots specifically designed for hiking so you have the appropriate ankle support, protection, and gripping treads for rough terrain. The right socks are also important. Choose synthetic materials that wick moisture away from your skin. Sweat and friction lead to blisters.

Do: bring a small first aid kit in your pack. Be sure it has moleskin to place over any sore areas to prevent blisters from forming, an ace bandage in case of an ankle-twisting injury, and bandages and antibacterial ointment for minor cuts.

Do: let someone know where you’re going and what time you expect to be back. Bring your cell phone in case you sustain an injury and need help.

Don’t: ignore foot or ankle pain after a hike. Get it checked out promptly by your podiatrist. Don’t currently have a podiatrist? Use our online directory to find a foot doctor in your community.

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