How to Treat Sore Feet After Hiking? 9 Tips and Tricks

Having painful feet while hiking is the last thing you want to worry about, particularly on a new path. Don’t you??? So, how can you keep your feet from aching when hiking? Or how to treat sore feet after hiking? We’ve walked on many various paths for many years. We are pleased to provide suggestions on reducing foot discomfort and enjoying your trips without worrying about your feet!

Wear well-fitting hiking shoes and socks, keep an eye on your pack weight, carry blister prevention, and keep dampness to a minimum. Taking preventative measures with the proper foot gear can significantly lessen foot discomfort on your hike.

Now, depending on how fit you are, how strong your feet are, and how challenging the route is, and what weight you carry, there will be factors to consider about why your feet ache and what you can do to avoid this. Let’s go through what you need to know and what you can do to reduce foot discomfort after hiking.

Reasons For Sore Feet After Hiking:

Walking isn’t the only thing that causes foot pain when hiking. Footsore may be caused by anything from the load of the backpack to the footwear.

Weight Of The Pack:

Possibly, you are wondering whether the pack’s weight has anything to do with your foot discomfort. The lower the backpack’s weight, the less strain on the foot.

Fill your backpack with just the necessities. Arrange everything properly and evenly. Extra stress and pressure on the foot result from the uneven distribution.

Adjust the belts and straps as needed. Always wrap the straps over your hips and chest to keep your pack snug and comfortable.

Inappropriately Sized Hiking Boots:

For new hiking boots, breaking them in is essential. For a pleasant trip, your feet must fit very well into the boots. Boots that are in poor condition must be replaced. Check the quality of the laces, hooks, and inserts as well. Change the boots if you have trouble breaking them in.

Hiking Socks Are Far Better Than Regular Socks:

While traveling, choose the best hiking socks. Wear them around to see whether they are comfortable before going trekking.

Toe socks help keep your feet safe. They can avoid friction and rubbing of your feet on the boots, which may help prevent injuries and sores from happening or worsening.

The best option may be perfectly fitted socks with no creases. Thin socks, blister-resistant socks, synthetic socks, and so on are all preferred socks.

Chronic Foot Pain:

In certain circumstances, home treatments may not relieve foot pain. If no symptoms of healing are visible, visit a doctor. Prolonged discomfort and agony may be relieved by contacting a doctor and using stronger medications or other treatments.

Common Hiking Foot Pain Issues:

Most often, you’ll get foot pain when hiking due to one of these three factors:

1. Blisters:

Blisters are quite frequent among hikers, particularly as the kilometers pile up. Or, if your hiking boots don’t fit properly, they may ruin a hike by causing severe foot pain and suffering.

Fluid-filled bubbles form under the skin when there is a lot of friction between the layers to make matters worse.

Blisters may cause the following symptoms:

• Pain

• Itching

•Redness and burning sensation

Blisters can be easily treated and healed so that they won’t keep you off the trails for long.

How to Treat Sore Feet After Hiking

2. Plantar Fasciitis:

Plantar fasciitis is due to an inflammation of your arch’s connective tissue. Extra hiking may be challenging because of the discomfort it creates with each step.

Plantar fasciitis symptoms may include:

•       Intense pain in your heel or foot

•       Swelling

•       Limping

•       Tenderness

3. Hot Spots:

If you don’t stop and handle the situation, hot spots will emerge, and a blister will form. When you feel discomfort from a hot spot, stop to ease the symptoms so you don’t become hampered by a more severe blister later.

Hot spots may cause the following symptoms:

•       Redness

•       Tenderness

•       Pain

9 Steps on How To Treat Sore Feet After Hiking:

A long day of trekking or many days of hiking may result in aching feet. You may relieve your aching foot by doing the following actions.

Spread And Stretch The Feet:

Stretching your feet might help you ease discomfort. Spread your leg and stretch it to improve blood flow and alleviate pain. Foot massage rollers help in foot stretching. Roll them back and forth with a ball at the sole of each foot.

After sitting and stretching your legs, move your toes towards and away from your body. Turn your ankle both clockwise and counterclockwise. Stand tall and elevate your front and back feet by moving your weight from heel to toe.

Rest Your Feet:

It might be tempting to plan your next hike after returning home after a fantastic hiking trip. Taking a break from hiking is the best way to help cure your aching feet, and it will offer your feet much-needed rest and allow them to heal. Hiking is strenuous for the body, particularly the feet, so let your feet have plenty of time to rest and recover.

Soothe sore feet after hiking

Foot Massage:

Gently rub your foot to massage it. It will enhance blood circulation and relieve pain. Apply oil or moisturizer to the feet and rub them together. Improve circulation by kneading the bottoms of your feet.

Various foot relaxation products are on the market, including foot rollers, foot massage balls, and foot massagers.


It means ‘water heals.’ Water is used in the treatment to soothe and cure issues. Hot water relaxes the joints and dilates the blood vessels, and cold water constricts blood arteries, reducing inflammation.

Soak The Feet:

Footbath is a fast and straightforward cure that you may try. Soaking your feet decreases inflammation and helps relieve foot pain. You may add Epsom salt to the water to alleviate foot pain. Warm water with a pinch of Epsom salt added will do wonders for your feet if you soak them in it for around 20 minutes.

Ice Bath For Sore Feet:

Wet your feet with icy water. An ice bath may help reduce inflammation. Blood vessels constrict as you bathe your feet in freezing water. As a result, the blood vessels dilate after the soaking, increasing blood flow.

Fill a plastic pack with ice and rub or roll it over your aching feet. You may also get relief by rolling your feet over the ice bottle. Experiment for 10 to 20 minutes at a time, then rest. After a time, repeat the operation.

Pain Reliever:

Applying menthol or eucalyptus provides pain relief. However, do not apply it to open or cracked foot skin or sores. Anti-inflammatories may also be used to alleviate pain. It is always best to see a doctor before taking any medication.

Practice Strength Exercises:

Regular exercise helps to keep your legs flexible and your feet healthy. It may help to strengthen your feet, preventing injuries and pain. Develop your foot strength with regular exercise.


Wrapping your feet is the next thing you should think about. If your feet are swollen after hiking, applying compression using a bandage wrap can help reduce the swelling. When covering your feet, be cautious not to wrap them too tight since this might worsen the swelling.

If your feet are swollen, you may rest them by lying down and elevating them. Elevate your feet with cushions so that they are slightly over your heart. Elevation will assist in minimizing swelling. If the discomfort or swelling persists for longer than five days, you should seek medical attention.

How Do You Get Rid Of Hiking Pain?

We’ve discussed several techniques to reduce hiking discomfort, such as wearing good hiking shoes and socks, picking the ideal treks, and spacing out your climbs. During your hike, things might happen that cause you pain and suffering. So, how can you get rid of hiking aches and pains?

If you are uncomfortable when hiking, the most important things you can do are lighten your bag, use blister pads or wraps, and carry hiking poles.

Get rid of hiking pain

Lower Pack Weight:

While it is essential to be prepared when hiking, you may carry too much. Too much stuff might result in a hefty load, and the pack may strain your hips, knees, and feet.

After a backpacking trip, the essential thing to do is to go through your possessions and get rid of everything you didn’t end up needing. Then go over your gear to determine which things you can enhance and lighten.

Your pack is the first item you can improve, and there are currently several packs with a lot of capacity that weigh less than 2-3 pounds. Consider replacing your tent, sleeping bag, and cooking gear to lighten your load.

After you’ve trimmed down your unnecessary gear and switched to a lighter load, you may slit your gear. If you’re hiking with friends, see if they’d like to share cooking equipment or a tent, and it will save both parties a few extra pounds.

A pack’s optimal weight should be 20% of your entire body weight, and it is an excellent ratio since your backpack will not feel like a tremendous load while you walk.

Blister Pads:

The next step in relieving hiking discomfort is applying blister pads to hot spots or freshly developed blisters. Blisters are the worst while hiking and become significantly more painful if not treated quickly. Hiking causes so much friction and motion that blisters may cause you to give up. We recommend keeping some blister pads with you in case.

Foot Wrap:

You may also carry compression wraps on a hike to wrap your feet. The wrap will help to minimize swelling in your feet and other swollen areas, and it should help alleviate the pain.

Hiking Poles:

Bringing hiking poles is the final thing you can do to alleviate pain. Hiking poles will assist you in adequately distributing your weight and maintaining your balance while hiking. It’s easier on your feet and legs that way. Hiking poles might be a game changer while you’re backpacking.

Additional Resources

If you are looking for more tutorials, walkthroughs and troubleshooting about camping and enjoying the outdoors, here are some additional posts to check out:


If you’re planning a hike, we hope these ideas will help you relax and enjoy the scenery without worrying too much about your feet.

You should be able to trek without discomfort of your feet after some trial and error with the proper hiking boots, hiking socks, and foot strength training. Building up your strength will take time, but you can do it! Thanks for reading, If you think I forgot something or if you simply want to share a story or some advice, feel free to leave your comment below. Be Safe and Happy Adventure.!

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