Our feet do so much for us! We squeeze them into ski boots, lace them up in our favorite old hiking or running shoes, and go for miles until they start to ache. Sometimes we forget to take care of them, but our feet work hard, which is why foot care is super important if you want to keep enjoying the outdoors.

No matter what activity you love—whether it’s backpacking, kayaking, skiing, or even going on long car trips—taking care of your feet doesn’t have to be a big deal.

At Trekking Nest, we love being outside and want to keep it up for a long time, so staying active, healthy, and free from pain means making sure we take care of ourselves whenever we can.

You can have happy, healthy feet for all your adventures with our ultimate guide to getting rid of hiking foot pain. We’ll share our favorite tips and tricks to keep your feet ready for anything!

Exercise 1: Keep Your Feet Flexible and Strong

Healthy feet are flexible feet! After a long hike or a day on the mountain, your feet might feel sore and stiff, which can make it harder to move them. To move them again, try these simple exercises. Do each one 10-12 times.

• Sit down and straight out your legs in front of you.
• Flex your feet by pulling your toes toward your nose, then point them away from you.
• Pay attention to how well your feet move. If they feel stiff, repeat this exercise to help loosen them up.

Next, from your seated position, pull one knee toward your chest and hold your leg at a 90-degree angle.

• Move your foot in a circular motion with your toes pointed.
• Do this 10 times clockwise, then 10 times counterclockwise.
• Repeat with the other leg.

Exercise 2: Stretch and Relax Your Tight Foot Muscles

Your body is connected by layers of tissue called fascia, which can get tight after being outside. Stretching and loosening these tight areas can really help, especially if you’ve ever had a sore heel (like plantar fasciitis).

Here’s how to do it:

• Grab a tennis ball or small ball.
• Roll the ball slowly under your foot, moving it from your heel to your toes.
• If you find a sore spot, stop and take deep breaths for 20-30 seconds (about 3-5 breaths) to help release the tension.

You can also use the tennis ball to roll out your Achilles tendon and calf muscles:

• Start at the back of your ankle and gently roll the ball up along your leg until you reach just below your knee.
• Be careful to avoid the area right behind your knee.
• If you find a tender spot, stop and breathe deeply for 3-5 breaths.

Doing these exercises will help keep your feet happy and ready for your next adventure!

Exercise 3: Stretch and Massage Your Toes

Sometimes, tight shoes or boots can squeeze your toes and the top of your foot. To help your feet stay in their natural, healthy position, try these simple exercises at home before and after your outdoor adventures.

• Toe Stretch: Sit down and extend your legs in front of you. Gently spread your toes apart with your fingers and hold them in this position for a few seconds. This helps your toes get back to their natural shape.

• Toe Massage: Use your fingers to gently massage the tops of your feet and in between your toes. This will help relax any tight muscles and improve blood flow.

Doing these exercises will keep your toes feeling great and ready for anything!

Gentle Toe Stretches

Finger Interlace Stretch: Sit comfortably and slide your fingers between your toes. Gently move your toes back and forth while taking deep breaths. Repeat this ten times for each foot.

Deep Toe Stretch

Toe Curl Stretch: Sit on your shins with your toes curled underneath you. Slowly sit back until you feel a stretch, but stop if it’s painful. Hold this position and take five deep breaths.

Stretch the Front of Your Ankle Joints and Shins

• Ankle and Shin Stretch: From your seated position, untuck your toes and place your hands in front of you. Lean forward, then pull your knees toward your chest while pressing down into the tops of your toes until you feel a stretch. Hold this position for 3-5 deep breaths.

More At-Home Foot Care for Outdoor Enthusiasts

• Soak Your Feet: After a hike or a day outside, soak your feet in a warm bath with lavender Epsom salts. This helps relax your joints, muscles, and toes, and can even help with blisters.

• Trim Your Toenails: Keep your toenails trimmed to avoid cuts, ingrown toenails, and other foot problems.

• Massage Your Feet: Give your feet and calf muscles a massage with coconut oil to boost circulation. Try to do this once a month or before and after your outdoor adventures.

• Elevate Your Legs: After a hike, road trip, or ski day, put your legs up on a wall or a sofa. This helps reverse blood flow and gives your feet a relaxing break.