From the 17th to 23rd of April it’s National Feet Week! Here at Charity Challenge, we know how important it is to keep your feet in good condition for your training and challenge days. On our trekking challenges, you will test your physical endurance by walking for multiple hours non-stop – and naturally, this puts a lot of strain on your feet! From pesky blisters to foot pain – these issues can seriously hinder your trekking experience, both physically and mentally.
The key to best preventing blisters, foot pain and a generally uncomfortable walking experience is proper preparation! Luckily, we’ve got plenty of experience and expert knowledge to share. Keep reading to learn how to take care of your feet before, during and after your Charity Challenge…
Proper Footwear and Preparation
Preparation is arguably the most vital element of foot care. Leader Tom Armes’s motto is “Remember the Five P’s: Proper Preparation Prevents Poor Performance!”
Charity Challenge Leader, Phil Nelson, also knows a thing or two about footwear (he happens to be a former outdoor footwear fitter!). Phil says: “When buying new walking boots or trail shoes, take out the insole and place your foot on it, whilst wearing the type of socks you’d wear with them. Stand up as your body weight will spread your feet out further. Then, check these three things”:
- Ensure there is a thumbs width of space at the end of each insole. Your feet expand throughout the day and as you walk downhill, your toes will strike the inside of your shoe. This is the most common, easily avoidable cause of lost toenails! You also don’t want excess space on the sides or front, as your foot will move around too much in your shoe and again, cause blisters.
- If your feet overhang the sides of the insole, the shoes are too narrow and may cause pressure pain, blisters and premature wear on your socks and shoes.
- Before a trek, check your shoes are still in good condition. Check that the lace hooks, stitching, glue and sole unit are still strong and secure.
Invest in good quality walking socks to pair with your boots. Merino wool socks stays warm when wet and can help keep the odours at bay – we recommend Bridgedale socks.
Another top tip from Tom Armes: “trim your toenails to alleviate pressure on them when walking”. Last but certainly not least – before your challenge, break your walking boots in!
Tape Your Feet Up and Pack Smart
You should now have correctly fitting and broken-in footwear ready to go! But what extra precautions can you take to avoid issues on the day? We suggest packing spare laces and a spare pair of socks in your day pack, in case they get wet or overly sweaty and start to rub. Leader Ray Smith also states, “blisters can happen to the best of us! So I always carry blister plasters on walks”.
Whilst blister plasters are helpful, as Head of UK Events and experienced leader, Andy Killey, advises “for the best blister management, buy yourself a roll of Kinesiology Tape and learn how to tape up your feet to avoid blisters forming”.
How To Use Kinesiology Tape
Using kinesiology tape can help protect you against injury (especially blisters) and support recovery.
For blister prevention, our partners at SPORTTAPE recommend either kinesiology tape or zinc oxide tape (learn the main differences here).
To use:
- Apply the tape directly onto your skin where blisters would normally form, covering as much skin as needed to prevent friction. Remember that the tape works by acting as a shield between your skin and anything rubbing against it, like socks and shoes.
- Did you know your shoes’ insoles are the most common cause of blisters? Fold one strip of your chosen blister tape carefully around the inside edge of your insole. This creates a softer and more forgiving surface that your feet will thank you for.
Enjoy a SPORTTAPE Discount with Charity Challenge
SPORTTAPE are delighted to offer all Charity Challenge participants a 10% discount. T&C’s apply. Once you book onto a challenge, details can be found in your participant account area.
Tape can also be used to help with a whole range of injury prevention and recovery – so it’s an incredibly useful tool to carry with you! Visit the SPORTTAPE website for loads of information, tips and how-to videos!
Stretch, Care and Rest
Once your challenge is over, even with all the right prep – your feet will be due some TLC! At the end of your challenge, make sure you cool down and stretch your ankles and foot muscles to help prevent tightness. To sooth inflammation or muscle soreness, soak your feet in an Epsom salt bath for 15-20 minutes. You can also give your feet a gentle massage with your hands or a foam ball to roll out tight areas.
Keep your footwear in good shape by cleaning off any mud post-challenge. If you need to wash your walking shoes, consider getting them reproofed afterwards to increase their lifespan. Remember to be careful when when drying them, as hot radiators can cause glue to melt, increasing the chance of shoe failure on your next trip!
Take care of your feet and the finish line will take care of itself…
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