I have recently had a few patients who are preparing for the Camino trail in Spain. After repeating my self multiple times …..I thought this information would be great to share with others.

Here are 10 tips for preparing for a multi-day walks or hikes to reduce risk of injuries and enjoy your adventure more.

  1. Break in Your Footwear: Once the correct fit has been established, make sure your hiking boots or shoes are well-broken in to avoid blisters. Wear them on shorter walks first and then eventually longer walks as a test for your trip.
  2. Invest in your socks: Money well spent here to help also prevent blisters. In particular helping with moisture wicking from your skin to the outer sole of your shoes. Layering socks in some instances can be beneficial as well as toe socks such as the brand Injinji.
  3. Swap your socks regularly during the day: Especially if you feet do sweat a lot this is a great way to help prevent blisters and maintain good foot hygiene. It will also help keep the inside of your shoes dry. Your other pairs of socks can dry while hanging on your back pack.
  4. Take 2 x pairs of walking shoes: Especially if you will be walking in tropical climates and/or during rain season in the area you are visiting. Both pairs need to be broken in.
  5. Air shoes and socks out each night: This includes removing the sock liner or orthotics if you wear them.
  6. Take blister aids: Products such as Compeed and 2nd Skin can help you if you do develop a blister on your feet.
  7. Pack Light: Only bring essentials. A lighter pack makes it easier to hike longer distances each day.
  8. Stay Hydrated: Carry enough water and know where you can refill along your route. Consider a hydration system for convenience.
  9. Nutrition: Pack lightweight, high-energy foods like nuts, dried fruits, and energy bars. Plan your meals to maintain your energy levels.
  10. Physical Preparation: Give yourself plenty of time to train with longer walks or hikes leading up to your trip to build stamina and strength. A well designed hiking strength program can also go a long way in helping you prevent injuries and enjoy your walk more. Seeking advice on these if you are unsure of what your should be doing.

Enjoy your adventure! And if you’re ever needing assistance with your foot health be sure to get in contact with your local Sports & Spinal Podiatrist.

Written by Aleks Baruksopulo – Senior Musculoskeletal Podiatrist