Ruth Ann Cooper, D.P.M

As summer comes to an end and the air turns crisp, many outdoor enthusiasts prepare to welcome fall from the hiking trail. Hiking is a great form of exercise and the perfect way to experience the shift in seasons while watching the leaves change color. However, a successful hike takes more preparation than one might think. Before hitting the trail, hikers should be mindful of the strain this outdoor activity can put on their feet and ankles.

Here are some tips to ensure your fall hikes aren’t cut short by heel pain, ankle sprains or Achilles tendon injuries.

Proper Footwear

Wear shoes with good support. Tennis shoes aren’t the best for hiking on uneven, steep or slippery terrain. Hiking boots should be well insulated and moisture proof with a stiff sole for maximum support.

Take It Easy

As with most physical activities, it’s better to start small and work your way up as you become comfortable and more confidant. Physical conditioning is important to avoiding injuries. Strengthening, stretching and balancing exercises will help immensely when it comes to more challenging terrain. Do as much as your body can handle and ease into a hiking routine before tackling long, strenuous trails. Trekking poles are essential for the serious hiker/backpacker.

Body Talk

Listen to your body and take a break if something begins to hurt. Hiking in pain will only increase the risk of serious injury. If you experience foot or ankle pain while hiking and it doesn’t get better with rest, schedule an appointment with a foot and ankle specialist as soon as possible. If left untreated, these injuries could ruin your hiking plans for a long time.

If you suffer an injury while on the trails this fall, remember the RICE method- rest, ice, compression, elevation and seek care from me as soon as possible.