Foot Care

The right shoe or boot plus the right sock equal happy feet

The most common medical problem that occurs on the trek is foot blisters. These blisters are painful and can hurt your trek experience. Fortunately, you don't need to get them--they are 100% preventable!

1. Use either a good quality walking, cross-training, or running shoe. Light hiking boots may be used, but they need to fit well and be fully broken in (don't borrow someone else's boots or shoes - this guarantees blisters!). Light canvas shoes (boat shoes), sandals, tevas, church shoes, or other shoes not designed for hiking will be a disaster. Do not use shoes/boots that are very old and worn. Even top quality shoes will only last for a couple of years if worn regularly.

2. Break in your shoes/boots. If you are buying shoes for the trek they should be purchased 2-3 months prior to the trek. They should be broken in with daily use, walks, and even short hikes. Do not take new shoes/boots on the hike. Do not use someone else's shoes/boots. Footwear not broken in by YOU prior to the beginning of the trek equals painful feet.

3. Good quality socks matter. Cotton socks absorb moisture and promote blisters. Thick wool socks are too hot and cause excessive sweating. A hiking sock that has polypropylene or a wool wick mixture is probably the best single sock. Stores that sell good running shoes have specialized socks that have two layers. This is the best way to avoid blisters because the inner sock moves independently from the outer sock and minimizes irritation. Bringing several pairs of socks and changing them daily or whenever they get wet is essential. If your feet are bothering you, remove your shoes and socks during a long break or in the evening at camp to let your feet air out.

4. Trim your toenails several days prior to the trek and keep your feet clean and dry during the trek.

5. If you sense early blisters let your Ma or Pa or the medical people know and they can help by applying moleskin or supportive bandages. These bandages will protect your feet from worsening.