How to Take Care of Your Feet on a Hike or Ruck

Maintaining healthy feet is a key to successful hiking or rucking. Hiking and rucking require long-distance travel sometimes with weight in a rucksack or varied terrain and in all kinds of weather.

Adequately preparing for the task is important for an enjoyable hike or run. If you don’t feel comfortable you’re not as likely to challenge yourself more, and might end up giving up all together…

Taking care of your feet on a hike or ruck begins even before you hit the trail. There’s more to it then just purchasing the right shoes: developing toughness of the feet and taking care of them properly is the most important part of this exercise. It will prevent you from limping home, and extend your performance by miles and miles.

Selecting the right shoes

Having the right shoes when hiking and rucking will make a great difference towards creating a memorable trail journey or a horrifying and excruciating trek. The right shoe should have a good fit.

The shoes should fit well on the heel and leave some room for the toes. Wearing the shoes several days before the hike or ruck helps the feet and shoes adjust accordingly and eliminate discomfort or learn to deal with it before the hike.

I like to wear mine in for at least two weeks before going any long distance in the wild, to avoid unpleasant surprises. Any long distance hiker will tell you that. I know this from experience – it’s no fun dealing with blisters a day and a half out of civilization! For those with flat feet, investing in a good quality insole helps to keep the feet comfortable when walking.

Proper toenail care

Long toenails hinder the fit of shoes and cause pain and discomfort during hiking. Cutting these nails correctly is important both to protect the feet from getting hurt and to ensure shoes fit well and the toes do not rub against the shoe. It is advisable to cut toenails straight and trim them to remove the outward protrusion.

Using creams, powders, and duct 

Using creams powder and ducts will help in absorbing perspiration from the feet, friction between toes, and reduce the occurrence of hot spots and blisters. Their use depends from person to person.

It helps me more than most, and even if you don’t think it’s a problem for you – prepare. Your feet might change their minds and become very moist after a long trek, even if you don’t usually have this problem.

How to Take Care of Your Feet on a Hike or Ruck

Wearing socks

Socks are important during hiking and rucking as they absorb moisture from the feet and prevent friction as well as keep the feet comfortable. The socks should be made of a material that absorbs moisture and dries quickly to prevent soggy boots. Veteran hikers and ruckers recommend socks made from wool, nylon and elasticated materials. The elasticated material helps the socks remain in place when walking.

Most hikers and ruckers recommend wearing double layers of sock, a thin tight inner layer, and a heavier outer layer. Double socks remove friction from the feet and reduce direct contact between the feet and shoes.

Wearing the socks inside out is advisable in preventing friction between the seam and toes. Cotton socks are not recommended as they absorb moisture and take too long to dry. It took me a while to learn about this trick!

Wearing good quality and absorbent socks goes hand in hand with regular changing as soon as the feet begin to get uncomfortable.

Tying shoes correctly

There are three methods of tying shoes - regular lacing, skip lacing and dual lacing. Whatever the method you decide to use, the instep, heel, ankle and sometimes the calf should be held comfortably for movement. Basically, ensure that the feet are firmly held to the boot and the toes have adequate air supply.

Dealing with foot problems

Despite all the precautions to care for your feet, long distances will eventually take a toll on your feet. However, dealing with the problem promptly will help. Some tips include changing socks as soon as hotspots begin to form, re-moisturizing the feet and tying shoes properly. Performing first aid on blisters will help reduce pain, prevent infection and keep the blister from turning into a wound. Removing debris from the shoes regularly will help ease discomfort.

The best way to care for the feet during a hike or ruck is by toughening them prior to hiking or rucking. Toughening the feet beforehand creates natural resistance to blisters, and builds resilience and strength to hike for long distances.

There are a lot of different training guides and even training programs that work for training for rucking or backpacking for the more in shape hiker. They usually concentrate on variety of exercises, setting a challenge and focus on endurance and durability. A good challenge might be an outdoor event like 52 hike challenge, or a GoRuck event.

Adequate preparation coupled with basic foot care measures is guaranteed to give you an enjoyable and pain-free hike or ruck and provide with a chance to have fun without having to worry about your feet. Understanding your body and knowing what works well for you is as important during hiking and rucking. Happy trails!

How to take care of your broken leg?

Do you know that there are plenty of ways to make yourself mobile after facing a leg injury? You might have sprained an ankle or went through a leg surgery, and you don’t want to use a pair of crutches or be confined in a wheelchair. Unfortunately, these two are the most common options to turn to after a leg injury. However, there is one more add on to this list and is better than the other two. These are knee walkers or knee scooters, and that more convenient to use.

A quality knee walker is stable, keeps you free to move anyway you like, cushions your hurt leg, and keeps you moving fast. They support your body and make you feel comfortable. The unique design of your scooter helps your leg, reduces chances of placing weight on their foot and prevents any further damage.

Crutches don’t give you same level of stability like these do. It is tough to cross uneven grounds when you use crutches. They also have a chance to sprain your upper back, neck, chest muscles and shoulders. There are many knee scooters that feature several accessories from baskets and store personal belongings. The special padded knee cushion offers support and you also get a basket to carry items. A funky handlebar makes you feel like riding a proper bike and you can zoom your way around. Many knee scooters give you a chance to add accessories, while some are offered for free. These help you make the walker feel more special and doesn’t make the thought (of using it) painful.

Stability and mobility comes with a knee walker

Products offered by the Knee Walker Central shows you a simple way to rent stable knee scooters. These make you far more mobile than you could have been with other walking aids. These have fewer limitations and you don’t depend on anyone. You can use these on smooth surfaces and on rough terrain. These make you feel confident and you don’t have chances to trip over.

One of the main reasons why people must choose this walking aid is because it helps strengthen their upper body. These are way simple and easier to manipulate compared to crutches. If you see pictures of knee scooters, they will look like a child’s push scooter. They come with different wheel options and you can choose the ones with or without brakes. They are also available in colorful options so it makes the situation desirable.

Many people like to choose the three-wheel scooters as they offer more maneuverability and agility. They are more stable than the other options, but once you get a grip on any of them, you are good to go. You can use them indoors and outdoors, and you can also take them to shopping malls or to events.

When choosing an ideal product for yourself, make sure you see the cushioning offered for your injured leg. If it happens to be good enough, you will be able to get optimum rest. Rent your knee walker and use it till your leg heals. These will give you a nice ride every time you use it and won’t make you feel disabled.

4 Benefits of Walking with Your Spouse

Going for a walk each and every day may not sound like a very profound thing to do. Of course, it sounds healthy and sounds kind of fun to unwind after a long day of stressful work, but a common 30 minute walk does not necessarily get the health hype it deserves.

In fact, taking just a 30 minute walk each day or evening with your spouse (alone if necessary of course), can be drastic for overall health and improvement in the long scheme of things. Regular walks can reduce the risk of disease, lower blood sugar, lower cortisol, promote active muscle recovery, burn fat and calories, etc...in addition, a nice evening walk with your spouse can also be a relaxing blast!

With that said, there are some profound benefits of taking that walk each evening with your spouse, and here are some of them:

1. You will lose weight

It may seem extremely obvious to anyone reading, but activity burns calories over a sustained period of time. Walking is no exception: a 30-60 minute walk can burn anywhere from 100 - 400 calories and raise the heart beats per minute enough to get some fat burning exercise in. Of course, cardiovascular benefits are not as great as running, but calories are burnt nonetheless and therefore fat can be lost over time.

2. Your relationship will improve

If you have a spouse to assist with walking each night, not only will the health benefits multiply, but also the relationship goals will grow and strengthen as a whole. A long walk gives time to wind down the day and recap it with your spouse. In addition, the shared activity can bring bonding time and a sense of closeness while reducing stress for both parties at the same time. Walk with your spouse to build your relationship as much as your health.

3. Your mood will get better

Walking can help to burn fat, burn calories, and get you and your spouse on the same page; but did you know that it will also help to improve your mood? A daily walk can release endorphins that give the feel-good feelings and help to relax the nervous system all at the same time. You may find that walking together as a team or a couple will help to express feelings verbally that were not necessarily communicated prior and therefore relieve the pressure and stress that has accumulated throughout the day.

4. Your chances of diabetes will be decreased

Walking is great for losing weight, for lowering stress, and for getting closer as a couple. But as you walk and talk together on a nightly basis, your risk of diabetes will also decrease. This is a two-fold system: not only will you maintain the weight by not putting any additional pounds on (assuming a consistent and reasonable diet, of course!), but you will also get the blood circulating and bring down the blood sugar a few points at the same time. So, take that walk after dinner each night to get the blood sugar in check and at healthy levels.

Conclusion

Evening, morning, or daily walks with your spouse can be fun, relaxing, and healthy all at the same time. Taking walks together at a regular interval and frequency can do many things as listed above such as: burn calories and fat, improve the relationship, improve both partners moods, and lower the chances of developing diabetes. A 30-60 minute walk each and every day is a drastic improvement for continuing a preventative health program and will bring out the healthiest side of you both in the long-term.

Have some comments or suggestions to share with the community? Maybe you have some of your own ideas on how you can have fun and stay healthy at the same time while enjoying it with your spouse: it does not necessarily have to be taking walks! Leave your comments below and we will discuss right away.