Hiking takes place over long distances and rough terrain, sometimes while carrying extra weight in a backpack. These factors combine to place a large amount of stress on your feet, particularly the arches. The arches of your feet are meant to absorb the impact when you step and to help direct your foot's forward motion.
Causes & Symptoms
Pain in the arches while hiking can come from your equipment, your foot profile or your hiking behavior. Worn shoes may not provide the support and stiffness that is needed to keep your arches protected on rough terrain. If you have flat feet or overpronate, where your foot rolls inward as you step, you may have arch pain. Finally, if you hike long distances without proper training or conditioning, your arches may get sore from simple overuse.
Prevention
The first step to arch pain prevention in hiking is purchasing supportive hiking boots that fit properly. Tennis shoes do not have soles that are stiff enough to support your arches over rough terrain. Your hiking boots should fit the width, length and volume of your foot. If the boot does not fit properly, your foot cannot move correctly. Further prevention comes from conditioning your foot to the stresses of hiking. If you haven't hiked in a while, start with short trips and gradually work up to more intense hikes.
Insoles & Orthotics
If you still have arch pain with boots that fit properly, consider an aftermarket insole that can provide cushioning and arch support. Insoles are inexpensive and widely available at sporting goods stores. If you over-pronate excessively, you may need more than an aftermarket insole. Orthotics are like insoles, but they are harder and custom designed for your foot by an orthopaedic professional. Orthotics are more expensive but may relieve your arch pain from hiking when boot changes and insoles won't.
Treatment
Immediate treatment of your painful arches can help you get back on the trail faster. Treat your arches with a combination of ice and rest to help reduce swelling and irritation. On the trail, take breaks every hour that you are hiking. When you reach your camp, elevate your feet whenever possible to reduce swelling. If a river, stream or lake is nearby you can submerge your feet in the water to achieve the same results you would get with ice.
