Trekking along paths through forests and meadows may feel wonderful at the time, but terrible afterward. After a hike, your feelings of invigoration and relaxation may be replaced by soreness, especially in your feet. But there is no need to stop hiking. Just follow a few simple steps before you take your next hike.
Causes
Each of your feet is made up of 19 muscles, 26 bones, 33 joints and 107 ligaments. Any or all of these important parts can easily become sore after a hike. Overuse is one common reason your feet feel sore, and a long hike can fatigue your feet. Even a short hike can overwork your feet if you have not trained for it. According to Mayo Clinic, the other most common causes of foot pain are injuries, shoes that do not fit properly, and more serious medical problems.
Prevention
To prevent sore feet before they start, wear hiking boots that fit properly and are appropriate for the terrain. Dr. Hecker of the Orthopaedic Center for the Rockies states that most people do not know what type of shoe is right for their feet, which results in many injuries. Go to a store that specializes in outdoor equipment and buy shoes that have been fitted by an expert to ensure you have a good fit.
Even if your shoes fit appropriately, it is still a good idea to give them a break while the rest of your body is taking a break. When you stop for lunch, take off your hiking boots and elevate your feet. This will help prevent swelling and give your foot muscles and joints a chance to stretch.
Treatment
If you are reading this article with sore feet already, then it is too late to prevent them. Fortunately, there are many measures you can take to alleviate aches and pains. One of the best ways to reduce soreness is to merely elevate your feet. Raising your feet above the level of your heart makes it more difficult for blood to pump to them and fluids to pool in them. This reduces swelling and throbbing. Ibuprofen, a non-steroidal anti-inflammatory, is an over-the-counter drug that will also help reduce inflammation -- or swelling -- in your feet. Massaging your feet by rubbing the tender muscles and tendons will also help bring relief.
Warning
Under normal circumstances, your sore feet should feel better within a few days after your hike. If you do not feel they are recovering, it is important that you see your doctor, as they may be an indication of a more serious underlying medical problem. According to Mayo Clinic, you should also seek medical attention right away if your soreness becomes severe pain and swelling, you become unable to put any weight on either one of your feet, or if the skin on your foot breaks and one of your muscles or tendons becomes exposed.
