November is a Great Time to Take a Hike
At NY Foot Health, we’re happy to promote National Take a Hike Day, which occurs each November. There are several benefits to hiking:
It’s great exercise
Can be enjoyed by the whole family
Gets you outdoors for fresh air and breathtaking scenery
It’s almost always free
Tips Before You Hit the Trail
Some preparation before your hike will help ensure a fun-filled day and reduce your risk for foot injuries or mishaps.
Focus on footwear—another advantage hiking has is that it doesn’t require a lot of expensive equipment. A good pair of hiking boots, however, is essential. Regular sneakers are not adequate for the uneven terrain and natural trails that comprise most hikes. Get professionally fitted at an outdoor or sports shoe store. If you have a chronic foot condition such as overpronation or bunions, ask your podiatrist about the best style of hiking shoes for you. (Don’t currently have a podiatrist? Consult our online directory to find a foot doctor in your area.) Boots should be sturdy, waterproof and have a gripping tread to prevent sliding on loose rocks and other natural materials on the trail. The socks you choose are also important. The goal is to keep feet dry and warm. Many hikers go with a layered approach: lightweight moisture-wicking socks first and then a heavier, warmer sock on top.
Research trails—most hiking maps offer a wealth of information about a trail. You can find out the elevation of the highest point of the trail and how steep the climb is, as well as the length of the trail and whether it’s a circle, or you will have to hike back out the way you came in. You may also be able to talk to a park ranger at the trailhead who can give you additional information. Choose a trail that suits your or your group’s current fitness level.
Pack proactively—bring a few items in your backpack for “just in case.” Moleskin will be helpful for preventing blisters if a sore spot develops on the foot, and an ace bandage may be needed in case of an ankle twisting injury. A small first aid kit is also a good addition. And, of course, don’t forget to bring plenty of water and some energy snacks to enjoy along the way.
We encourage all our patients to get out and take a hike this month! For more ways to enjoy fitness activities and protect your feet contact us and subscribe to our free e-newsletter.