Backpacking Tips: Foot Care & Boot Buying
by Debbie Mayer

For most Costa Rica Outward Bound activities, you are on your feet.  Therefore, any foot discomfort or foot injury can seriously impact your abilities and mood.  Luckily, there´s a lot you can do to prevent foot problems, read below for foot care tips & a guide for buying hiking boots.

Foot Care Tips:

1. Break in your boots!!! All boots, especially leather ones, need to be broken in. This process makes boots more comfortable, and lets you know of possible hotspots (areas where the boot is rubbing your foot).
2. Know your feet. For example, if you have weak ankles or knees, bring a brace and trekking poles. If you get blisters, use moleskins to protect your feet.
3. Let your feet breathe! Change into sandals once you get to camp and if there´s time during lunch breaks and don´t sleep in socks. Avoid cotton socks, get quick-drying socks or liners that wick moisture from your feet. It can be hard in the rainforest, but avoid wearing wet socks!
4. Maintain your feet. Keep toenails short, put moleskin on hot spots (use duct tape if you don´t have moleskin), and use cream or Gold Bond foot powder to address any bacteria or fungus.
5. Blister treatment. If you have a blister, make sure it´s covered. Only pop if absolutely necessary, and do this by draining from the bottom of the blister with a sterilized needle. 
6. Boot care. Make sure that your boots don´t have any dirt or sand in them. Follow boot care instructions, especially regarding waterproofing. Make sure that your boots fit well, learn tricks such as tightening your ankle laces when going downhill (this prevents your toes from hitting the front of your shoes). For more lacing techniques, visit this website.

• For our courses, look for mid- to high-cut boots with Vibram® soles. Leather or leather/nylon boots are the best, but they do take more time to break in than boots made with synthetic materials.
• Bring hiking socks to wear while trying on boots. Go shopping in the afternoon or evening, as feet expand throughout the day.
• Know your feet. If you need high arches, make sure your boot provides arch support. You may need to buy inserts, our Associate Program Director recommends Super Feet.
• With the boot unlaced and your toes just touching the front, there should be enough room to fit your forefinger between your heel and inner back of the boot.
• With the boot laced, your heel should fit firmly within the heel cup. Try walking on an incline to make sure there isn't too much heel lift. You can adjust your laces above your instep to reduce heel lift.
• Your toes and ball of your foot should not feel cramped, you should be able to comfortably wiggle them within the boot. Try walking on a decline to make sure your toes do not hit the front or top of the boot.
• For advanced fitting tips, check out http://www.greatoutdoors.com.

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