Mountaineering Training | Caring For Your Feet

Posted by: | August 26, 2013
Categories: *Mountaineering Fitness & Training

Poor foot care on a climb can make a mountain out of a molehill and even the smallest blisters or foot pains can become a challenge over the course of a trip. Here are a few things to keep in mind about your feet as you head into the hills: 

Fit: It’s all about setting yourself up for success and that starts with choosing the right footwear. In addition to the technical specifications of a boot, make sure that the boot fits your foot well. See Whittaker Mountaineering’s Guide to Mountain Footwear for a helpful guide to picking the right boot.

Even the most carefully chosen boots often require a little adjustment. Take them out and walk around. Sometimes you’ll need to adjust the lacing tightness in certain spots or change the footbed to get that perfect fit for you. 

If you’re renting a boot for the climb take plenty of time to find the right fit. Bring the socks you plan on climbing in to try on with your boots and walk around a bit to make sure they feel comfortable. 

Foot Care & Prevention: The easiest way to deal with blisters on a climb is to never get them in the first place. Use your training hikes to find the best lacing and tightness of your boot and the best sock combination for you. Remember not to lace your boots too tightly - blisters are created by friction and a very tightly laced boot, especially a rigid mountaineering boot, can create extra friction on your feet. 

Keep an eye on your feet and treat hot spots immediately. It’s easy to stop for a few minutes and make quick adjustments or fixes instead of letting them develop into blisters. Stick some moleskin or second skin over the affected area to reduce the friction. Duct tape works pretty well in a pinch too. If possible, try and identify the issue and fix it so it doesn’t reoccur: is your boot laced too tightly? Did a fold develop on your sock? 

When you reach camp, give your feet a break. Change out of your socks and put on a fresh pair. If you have camp shoes, slip those on. Your feet will appreciate it. 

Treatment: If you do develop blisters, treat them as soon as possible so that they do not become worse. This means draining the blister, applying some antibiotic ointment to prevent infection, then covering it with a sterile dressing. Depending on where the blister is on your foot and how big it is, you may need to add a foam “donut” to create some space above the blistered area and give it a better chance of recovering. 

If you are prone to foot problems, be proactive and use your training hikes to identify the best way to take care of your feet. The book Fixing Your Feet is a great resource for climbers and athletes and provides some excellent advice for a range of foot problems. 

Foot care is a subtle art: it’s certainly not the most exciting topic but if you’ve taken the time to address it, it can make a big difference on the climb.

Dave Hahn relaxing at Everest Base Camp. Photo: Jake Norton / First Ascent

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