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You are watching: How to treat hot spots on feet


Foot trouble deserve to wreck a hike faster than you could shout “Where’s a bandage!”

I have lived with the carnage the horrendous foot difficulties on the follow — blisters, chafing, hot spots, and lost nails — and I have actually come out the other finish with part do’s and do-not’s. Right here are a couple of quick tips to take treatment of your feet on the trail.

Clip your Claws

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A lasignoralaura.com editor suffers after ~ failing to cut nails short enough during the TransRockies Run

Toenails that are also an eighth of one inch as well long have the right to jam versus the inside of her boot or shoe. The result can be serious pain and also a black nail as soon as you gain home. Trim every toenail for size in the days before a hike.

Be cautious to snip the sides of every nail as well — a flange of spicy nail deserve to rub a bordering toe top top a trek to the point of blisters or blood. Tip: Freshly reduced toenails have the right to be sharp; be certain to clip a pair days before a hike or run to let the nails de-sharpen before you put the mile down.

Foot Lube

I have actually been preaching the miracle of foot lubrication because that years. A “slippery” foot is much much less likely to generate blisters and lesions. I use Hydropel, an high-quality concoction obtainable from specialty running stores online. Drug store salves prefer Bag Balm or Vaseline deserve to work in a pinch, too.

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Slather the sticky stuff on her toes and heels, and also then pull your amount say on. Past creating a lubed, lower-friction environment, if your foot gets wet salves save water from saturating her skin or making that “pruney,” an avoid-at-all-costs problem on a hike.

Tie her Shoes Tight


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This tiny piggy is sad: Time come take action against an open up wound

A tight-fitting shoe keeps your foot locked in place, lessening opportunities of the footwear rubbing the wrong way.

Your toe should have some room to spread out out inside her boot or shoe — they must never contact the shoe’s front. Yet your heel, ankle, arch, and also other parts of the foot need to be strict ensconced to prevent wear and also tear.


Heed the hot Spot!


On a hike, if you feeling discomfort on her foot, instantly stop to deal with the sensation. A “hot spot” is the precursor come a blister, and if treated, you have the right to keep it that way.

I use duct ice or medical Leukotape directly ~ above a warm spot — difficult side down on the skin. Moleskin and also bandages are other options, despite I find they often transition after a couple of miles ~ above the trail uneven you use some of the “extreme measures” below.


Extreme Measures

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The dreaded hoe blister, a nightmare scenario on the trail

Experienced hikers bring very first aid to treat foot troubles that obtain out of hand, including gauze, glue, moleskin, and medical tape.

One method involves draining a blister, squeezing super glue under the skin flap, and sealing it shut with duct tape and tincture that benzoin.

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Advanced blister treatments are beyond the border of this column, however for a good resource look come “Fixing her Feet,” a website and also book the the exact same name by john Vonhof, an skilled ultra-runner and emergency room technician taken into consideration a top experienced in the field.