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Foot Care for Hikers and Multi Sport Athletes

10 Tips for Preventing Trench Foot and Other Cold and Wet Injuries

© Lisa Auer

Jun 26, 2009
Climber in the Remote Darrans Mountains of NZ, Lisa Auer
Hikers, wilderness backpackers, alpine climbers and multi sport athletes active in wet environments are susceptible to trench foot which can cause nerve damage.

Immersion foot, as trench foot is also known is a painful disorder of the foot involving damage to the skin, nerves, and muscle. It is caused by prolonged exposure to cold damp conditions or by immersion for an extended period in cold water.

Trench foot occurs when the blood vessels in the feet constrict, preventing blood flow to the extreme areas of the feet to conserve heat. Once it sets in it can take several months to heal.

Symptoms of Trench Foot

  • Tingling and/or itching sensations.
  • Pain, swelling, cold and blotchy skin.
  • Feeling of numbness and prickly or heavy feeling in the foot.
  • The foot can get red, dry, and painful after it becomes warm.
  • The skin can develop blisters, followed by skin and tissue dying and falling off.
  • In really bad cases, if untreated, the condition can spread to the toes, heel and entire foot.

Soldiers Suffered Trench Foot in World War 1

During the first and second world wars there were numerous battles in which casualties from Trench Foot exceeded those from combat. Soldiers spent months on end standing knee-deep in waterlogged trenches in inadequate boots. Despite taking precautions such as warming and drying their feet, coating them with whale oil and regularly changing socks, many men ended up with feet that went numb and turned blue (in the early stages) and even (in the worst cases) developed foot rot which became gangrenous and required amputation.

There are even rumors of rats, obscured from view in the muddy trenches, feasting on the deteriorating toes of oblivious soldiers.

Trench foot is not just a condition relegated to gory war nostalgia. Nerve damage caused by prolonged exposure to wet conditions is a real threat to outdoor enthusiasts who venture into wet climes.

Keeping feet in good condition is all about prevention and that's mostly common sense. The following list covers the top 10 tips of foot care for outdoor revelers participating in mountaineering, bush walking, trekking, paddling, mountain biking and other multi-day trips.

Foot Care for Multi Day Trips

  1. Buy footwear that fits, remembering that boots can shrink and feet will swell.
  2. If renting footwear for a trip use personal foot beds or Orthotics (e.g. from running shoes).
  3. Clean and dry feet daily (powdering feet with talcum powder will increase tent-sharing popularity).
  4. Carry several changes of socks with good wicking properties and the means to keep them dry.
  5. Consider using a liner sock teamed with a medium weight 'insulation' sock. This reduces friction between the foot and first sock layer.
  6. Remove boot liners and / or foot beds from footwear on a daily basis and consider carrying spare shoes (such as light weight Crocs) on lengthy, wet trips.
  7. The onset of hypothermia increases susceptibility to exposure-related injuries (frost bite, trench foot, etc . . .) so stay warm, well nourished and well hydrated especially with hot drinks (non-alcoholic and decaffeinated).
  8. Deal with pressure points and blisters before they become an issue (e.g. Preventively tape feet). Also ensure feet are in good condition before the commencement of each trip.
  9. To protect feet from cuts and abrasions, keep boots on for river crossings unless the water is shallow, and the bottom is visible.
  10. To provide protection from the elements carry an emergency (group) shelter in the event of an injury or, getting caught out in inclement weather.

If someone in a party is developing frostbite, frost-nip, or is showing signs of trench foot (i.e. if the toes are numb, discolored or blue), he should rewarm the feet slowly with body heat (no rubbing), stay dry and drink plenty of hot fluids to help warm up from inside out. If the condition does not improve, seek medical attention as soon as possible.

Most people depend on their feet for mobility and to achieve everyday things. For those working in the outdoor industry, it is critical to keep their feet in good condition in order to make a living. Remember feet are the key to an active, outdoor lifestyle.

Reference: US Center for Disease Control and Prevention (CDC)


The copyright of the article Foot Care for Hikers and Multi Sport Athletes in Sports Medicine is owned by Lisa Auer. Permission to republish Foot Care for Hikers and Multi Sport Athletes in print or online must be granted by the author in writing.


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