{"id":6435,"date":"2019-02-12T21:39:27","date_gmt":"2019-02-12T21:39:27","guid":{"rendered":"https:\/\/rangetoreel.com\/?p=6435"},"modified":"2019-02-13T22:19:58","modified_gmt":"2019-02-13T22:19:58","slug":"sore-toes-while-hiking","status":"publish","type":"post","link":"https:\/\/rangetoreel.com\/sore-toes-while-hiking\/","title":{"rendered":"Sore Toes Hiking: Prevention,Treatment, Causes"},"content":{"rendered":"\n<p>When we think about hiking injuries there are a few things that come to mind. Sore knees, achy back, sprained ankles, maybe a little bit of hip pain. Sore toes are the last thing that pops and gives most of our minds.<br><\/p>\n\n\n\n<p>It doesn&#8217;t matter how experienced of a hiker you are, you can quickly start to develop a toe problem. <g class=\"gr_ gr_5 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del multiReplace\" id=\"5\" data-gr-id=\"5\">Everybodies<\/g> been there, you start to feel a little bit of pain in your toe and you just continue on your hike. Ignoring all those little signs that something&#8217;s wrong only to arrive at Camp with fat swollen toes.<\/p>\n\n\n\n<h2>Sore Toes From Hiking<br><\/h2>\n\n\n\n<p> How do you prevent sore and swollen toes? Doesn&#8217;t matter if it&#8217;s caused by blisters, sore toenails or just general information it can all be avoided. Follow these tips to keep your toes feeling like new again.<br><\/p>\n\n\n\n<h3>Why Are My Toes Sore After a Hike?<br><\/h3>\n\n\n\n<p>What\u2019s your experience level? &nbsp;Naturally beginners are going to have a little bit of inflammation after a long hike. It&#8217;s just their body&#8217;s way of protecting itself after a long grueling hike.<br><\/p>\n\n\n\n<p>Until you get a few miles under your belt you\u2019ll just have to deal with a little bit of swelling. &nbsp;Just pop a few advil and make sure you apply heat and ice at the end of a long day.(don\u2019t ignore blisters and toe nail problems)<br><\/p>\n\n\n\n<p>Experienced hikers on the other hand shouldn&#8217;t have to deal with much toe pain. &nbsp;If you\u2019ve still got swollen toes after a few weeks of hiking experience you probably have a problem with your hiking shoes.<\/p>\n\n\n\n<h4>Check Your Insoles<\/h4>\n\n\n\n<p>Shoes that get a lot of miles will likely need to have their insoles replaced.  Insoles wear out and most of us are too cheap\/lazy to buy new ones.  If shoes that have been comfortable for years are just now starting to cause problems do yourself a favor and buy some new insoles.  <\/p>\n\n\n\n<p>I&#8217;ve used the <a href=\"https:\/\/www.amazon.com\/Dr-Scholls-Comfort-Massaging-Insoles\/dp\/B01M7VGHNF\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550006531&amp;sr=8-2-spons&amp;keywords=dr+scholls+insoles+for+men&amp;psc=1&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=015af121101f5b1c4fe926942896da52&amp;language=en_US\">standard <\/a><g class=\"gr_ gr_3 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"3\" data-gr-id=\"3\"><a href=\"https:\/\/www.amazon.com\/Dr-Scholls-Comfort-Massaging-Insoles\/dp\/B01M7VGHNF\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550006531&amp;sr=8-2-spons&amp;keywords=dr+scholls+insoles+for+men&amp;psc=1&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=015af121101f5b1c4fe926942896da52&amp;language=en_US\">Dr<\/a><\/g><a href=\"https:\/\/www.amazon.com\/Dr-Scholls-Comfort-Massaging-Insoles\/dp\/B01M7VGHNF\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550006531&amp;sr=8-2-spons&amp;keywords=dr+scholls+insoles+for+men&amp;psc=1&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=015af121101f5b1c4fe926942896da52&amp;language=en_US\"> Scholl&#8217;s<\/a> insoles for years, but I recently switched over to these <a href=\"https:\/\/www.amazon.com\/Timberland-PRO-Fatigue-Technology-Replacement\/dp\/B009R9EJO8\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550006393&amp;sr=8-3&amp;keywords=hiking+insoles&amp;th=1&amp;psc=1&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=ec69308d6e7d9487b826e57f6cf085f1&amp;language=en_US\">Timberland Anti-Fatigue Insoles<\/a> and I absolutely love them.  Seems like the Timberland Insoles have a lot more cushion when walking downhill.<\/p>\n\n\n\n<h4>Most Common Causes of Toe Pain<br><\/h4>\n\n\n\n<p>Remember I\u2019m not a doctor so none of this is actual medical advice. &nbsp;I\u2019ve just had to deal with a lot of pain throughout the years and want to help you avoid it.<br><\/p>\n\n\n\n<ul><li>Hikers Toenail: &nbsp;If you\u2019re planning a hike with a lot of elevation you really need to look into hikers toenail. &nbsp;It\u2019s caused by excessive pressure on the tips of your feet when descending downhill. You can easily prevent it by learning how to properly tie your laces.<\/li><li>Ingrown Toenail: &nbsp;&nbsp;Most of the time ingrown toenails are caused by improperly fitted hiking boots. Make sure your shoes aren&#8217;t too large or small for your feet &nbsp;and you properly tighten your laces. Otherwise tips of your toes will grind into the front of your shoes as you walk and cause ingrown toenails.<\/li><li>Swelling(Inflammation): There are a lot of different causes for general swelling and inflammation. Common causes are excess sodium, poorly fitted boots, poor physical fitness and generally pushing your body past its natural limits.<\/li><li>Blisters: Most blisters can be prevented by changing up your socks and boots. <\/li><li>Calluses: Calluses are just something you&#8217;re probably going to have to deal with. They are caused by excessive rubbing and skin build up.<\/li><li><\/li><\/ul>\n\n\n\n<h3>Preventing and Treating Hikers Toenail<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-1024x576.png\" alt=\"\" class=\"wp-image-6438\" srcset=\"https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-1024x576.png 1024w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-300x169.png 300w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-768x432.png 768w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-100x56.png 100w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail-834x469.png 834w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hikers-Toenail.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p>Have you ever had a black toenail after a long hike? &nbsp;Well you probably have a nasty case of hikers toenail. &nbsp;&nbsp;It&#8217;s caused by thousands and thousands of footsteps you do each day on extended hikes. Your toes are constantly grinding into the front of your boots causing bruising.<br><\/p>\n\n\n\n<h4>Treating Black Toenails While Hiking<\/h4>\n\n\n\n<p>It&#8217;s going to be hard to actually cure your black toenail after it&#8217;s already been bruised. &nbsp;Treating the problem before it happens is the only way to prevent it. Simple as switching up your shoelace tying technique when hiking downhill.<br><\/p>\n\n\n\n<p>Don&#8217;t worry your black toenails will eventually fall off, but in the short-term you want to switch up to a overhand lacing technique. It might take a few weeks for the black bruising to go away, &nbsp;but you\u2019ll be back wearing noodles in no time.<br><\/p>\n\n\n\n<p> If you&#8217;re on the trail and get a swollen black toe just try to drain out a little bit of the blood underneath to release a little bit of pressure. Just make sure you sterilize a needle with rubbing alcohol and work your way around the toenail. Apply a little bit of pressure draining the fluid and apply some antibiotic ointment.<\/p>\n\n\n\n<h5>Are Your Toenails Black or Yellow?<\/h5>\n\n\n\n<p>Black toes are a sign of bruising caused by repeated trauma over a long hike.  Your toes are constantly bumping up against the front of your toes causing bruising.  After your toenail falls off the black should go away.<\/p>\n\n\n\n<p>Yellow cracked looking toenails are the most obvious sign of a fungal infection.  <g class=\"gr_ gr_6 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"6\" data-gr-id=\"6\">Honestly<\/g> it&#8217;s going to be very hard to treat a fungal infection.  You&#8217;ll definitely need continued use of <a href=\"https:\/\/www.amazon.com\/Lotrimin-Deodorant-Antifungal-Miconazole-Clinically\/dp\/B0039NN80O\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550006083&amp;sr=8-4&amp;keywords=fungal+feet+spray&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=63b732aadfeb30f24947499298557c1c&amp;language=en_US\">Lotrimin Athlete&#8217;s Foot Spray<\/a> and probably have to replace your boots to prevent reinfection.  <\/p>\n\n\n\n<p>Serious sanitation can work, but once you have a fungus it&#8217;s nearly impossible to kill.<\/p>\n\n\n\n<h5>Other Helpful Tips<\/h5>\n\n\n\n<ul><li>Regularly cut your toenails <\/li><li>Buy larger hiking shoes<\/li><li>Get some new Orthopedic insoles.<\/li><li>Swelling is Actually Common<\/li><\/ul>\n\n\n\n<h5>How Common is Toe Swelling?<\/h5>\n\n\n\n<p>It&#8217;s actually pretty normal to have a little bit of swelling after a long hike. Slightly swollen fingers, toes and ankles are perfectly fine. &nbsp;You can&#8217;t really prevent even swelling throughout your entire foot. One or two swollen toes on the other hand signifies a problem.<br><\/p>\n\n\n\n<h5>What\u2019s Causing The Swelling? <\/h5>\n\n\n\n<p>Whatever you do don&#8217;t completely ignore the problem. I know it&#8217;s only a toe, but delaying treatment will just compound your problems.<br><\/p>\n\n\n\n<ul><li>Do you <g class=\"gr_ gr_14 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"14\" data-gr-id=\"14\">feel &nbsp;uneven<\/g> pressure in the front of your boot? <\/li><li>Could your shoes have gotten wet?<\/li><li>Have you changed up your socks recently?<\/li><li>Do you know how to properly tie hiking boots?<\/li><li>How recently did you cut your <g class=\"gr_ gr_13 gr-alert gr_gramm gr_inline_cards gr_run_anim Style multiReplace\" id=\"13\" data-gr-id=\"13\">toenails &nbsp;and<\/g> could there be something stuck in the tip of your boot? <\/li><li>Could you possibly have gotten something stuck in the bottom of your toe or cut your self on something?<\/li><\/ul>\n\n\n\n<h5>Preventing and Treating Toe Blisters <\/h5>\n\n\n\n<p>Blisters are caused by the inevitable heat, friction <g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"5\" data-gr-id=\"5\">and<\/g> moisture that you will face during a long hike. The key to treating and preventing blisters is recognizing them early. The second you start to feel a &nbsp;hotspot stop the treat the pain.<\/p>\n\n\n\n<h5>Where&#8217;s The Blister?<\/h5>\n\n\n\n<ul><li><strong>Top of Toe: <\/strong> Blisters on the top of your toes are almost always caused by cheap socks.  Buy some thick hiking socks that are designed to prevent friction.   On longer <g class=\"gr_ gr_8 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"8\" data-gr-id=\"8\">hikes<\/g> I&#8217;ve switched over to these <a href=\"https:\/\/www.amazon.com\/ArmaSkin-Extreme-Anti-Blister-Hiking-Socks\/dp\/B01M2D4K61\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550005275&amp;sr=8-4&amp;keywords=armaskin+socks&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=7756246686811cbde4cce0b07ed634cb&amp;language=en_US\">Armaskin Anti-Blister socks<\/a>, but they&#8217;re pretty expensive.  <a href=\"https:\/\/www.amazon.com\/Darn-Tough-Vermont-Cushion-Oatmeal\/dp\/B008J1ADPO\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550005351&amp;sr=8-9&amp;keywords=hiking+socks&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=3c4cd306778a190125083517ff05363c&amp;language=en_US\">Darn Tough Hiking Socks<\/a> are another great option at a fraction of the price.<\/li><li><strong>Between Toes: <\/strong> Again this is probably a sock problem, but it&#8217;s normally caused by excess sweating.  Try changing up your socks for something that&#8217;s a little more breathable.<\/li><li><strong><g class=\"gr_ gr_171 gr-alert gr_gramm gr_inline_cards gr_disable_anim_appear Grammar only-ins doubleReplace replaceWithoutSep\" id=\"171\" data-gr-id=\"171\">Side<\/g> of Toes:<\/strong>  Caused by improperly fitting hiking boots.  There&#8217;s just too much pressure on the sides of your foot causing excess friction.  In the short-term apply some <a href=\"https:\/\/www.amazon.com\/Dr-Scholls-Moleskin-Plus-Padding\/dp\/B007W9MGLI\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550005585&amp;sr=8-3&amp;keywords=moleskin+for+feet&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=52820d584d678f13d3cc9fe57f78126c&amp;language=en_US\">Moleskin to the side of your foot<\/a> and change up your lacing pattern.  If that doesn&#8217;t work you&#8217;ll need to increase your shoes half a size.<\/li><\/ul>\n\n\n\n<h4>Generally Sore Toes<\/h4>\n\n\n\n<p>Sometimes your toes just hurt with no obvious signs of the cause.  It&#8217;s important that you figure out if they&#8217;re actually in pain or just generally sore.  <\/p>\n\n\n\n<p>Toes that just feel tender and tight aren&#8217;t that big of a deal.  Most of the time they just need to be worked.  Just like the first time you went to the gym you&#8217;ll have a little bit of &#8220;delayed onset muscle soreness&#8221;.  <\/p>\n\n\n\n<p>When there&#8217;s a sharp pain in your toes you have a more serious problem.  This could mean you have orthopedic problems or just general inflammation in your joints.  <\/p>\n\n\n\n<h4>Try to Carry Less Weight<\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-1024x576.png\" alt=\"\" class=\"wp-image-6439\" srcset=\"https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-1024x576.png 1024w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-300x169.png 300w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-768x432.png 768w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-100x56.png 100w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack-834x469.png 834w, https:\/\/rangetoreel.com\/wp-content\/uploads\/2019\/02\/Hiking-Backpack.png 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Do you really need to carry a 40lb pack on a short day hike?  If your feet and toes are hurting at the end of the long day you&#8217;re probably carrying extra weight.  <\/p>\n\n\n\n<ol><li><strong>Carry Less Gear:<\/strong>  Throughout years of hiking and <g class=\"gr_ gr_1251 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation only-ins replaceWithoutSep\" id=\"1251\" data-gr-id=\"1251\">accumulation<\/g> we all start to become hoarders.  Does everybody in your group really need to carry their own group water filter and first aid kit?  You could probably shed a few pounds by going with an ultralight camping stove.  <a href=\"https:\/\/www.amazon.com\/MSR-PocketRocket-Ultralight-Backpacking-Camping\/dp\/B01N5O7551\/ref=as_li_ss_tl?ie=UTF8&amp;qid=1550007069&amp;sr=8-4&amp;keywords=ultralight+backpacking+stove&amp;linkCode=ll1&amp;tag=jdhute74-20&amp;linkId=e229246df47bef5bc99fd3160ec85228&amp;language=en_US\">Check out the MSR Pocket Rocket it only weighs 2.6 oz.<\/a><\/li><li><strong>Lose Some Weight:<\/strong>  Be <g class=\"gr_ gr_441 gr-alert gr_spell gr_inline_cards gr_run_anim ContextualSpelling ins-del\" id=\"441\" data-gr-id=\"441\">hones<\/g> with yourself could you realistically shed a few pounds?  Unless you&#8217;re rail thin with a visible 6 pack you could probably drop 10-20 lbs.  You&#8217;d be surprised at how much of a difference this little bit of weight loss will make.<\/li><li><strong>Change Up Your Boots:<\/strong>  If you&#8217;re already close to your ideal weight and you can&#8217;t shed some gear you&#8217;ll have to buy better boots.  Try to find boots that offer excellent ankle support and cushioning.  You&#8217;d be surprised how much of a difference spending an extra $40 on hiking boots will make.<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When we think about hiking injuries there are a few things that come to mind. Sore knees, achy back, sprained ankles, maybe a little bit of hip pain. Sore toes are the last thing that pops and gives most of our minds. It doesn&#8217;t matter how experienced of a hiker you are, you can quickly [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6436,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[9],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sore Toes Hiking: Prevention,Treatment, Causes - RangetoReel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rangetoreel.com\/sore-toes-while-hiking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sore Toes Hiking: Prevention,Treatment, Causes - RangetoReel\" \/>\n<meta property=\"og:description\" content=\"When we think about hiking injuries there are a few things that come to mind. Sore knees, achy back, sprained ankles, maybe a little bit of hip pain. Sore toes are the last thing that pops and gives most of our minds. 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