6 Best Practices To Prevent Swollen Feet On A Trek

Trekking is one of the most niche activity-based adventure sports that people take pleasure doing. Passionate trekkers are always on the lookout for the opportunity to find themselves rambling on the trekking track. Picking up the best suitable trek and preparing well for it is a very important task that needs to be done with extreme care as all the treks are not similar. The conditions are not similar as well. Keeping themselves fit and healthy on a trek becomes a priority for every trekker.

In this blog, we will discuss one of the very common problems faced by any trekker and how to overcome it. We will discuss methods to prevent swelling of your feet while on a multiday strenuous treks in the Himalayas. 

Swelling Of Feet On A Trek - How Many Of You Faced It?

Your legs and feet are your best friend on a trek. On many occasions, trekkers suffer from swelling of their feet during a trek. It is a common problem that trekkers may face while they are on a trekking expedition. This can be a troublesome as well as a painful experience that they must try to keep off. In the opinion of the best trekkers at Himalayan High, protecting the feet from swelling is not difficult, provided the trekkers could take care of a few things. In case you have suffered from swelling of the feet, then you must keep in mind the following tips that are very effective in avoiding any such situation!

Always Remember - Prevention is Better Than Cure!

Before I dig into the prevention and care methods, let me try to explain the cause of your feet swell.

Why Does Your Feet Swell On A Trek?

While on a multiday trek with a heavy load on your bag, all the load and force of your body weight and that of your backpack come onto your feet. This might be too much for someone while a few others might not feel anything. On top of the load that comes down to your feet, you walk very long distances every day on your trek. These pile up enough pressure on your feet which if not taken good care of, might show signs of overuse and stress resulting in a swollen and painful foot. On top of that, if your shoes and socks are very tight restricting proper blood flow, that too may cause swelling of your feet. Sometimes, your feet may also swell because of cold and altitude. Sometimes your legs may swell without pain, and this is mostly due to cold and altitude. 

Finally, How To Prevent Swelling Of Your Feet On Trek

Put on Comfortable Shoes: Shoes are the most important trek gear. It does not just help you walk comfortably, but is also a life saviour on a trek. Therefore picking up the most comfortable shoes becomes the first thing to avoid feet swelling! Make sure that you pick up the most recommended shoes so that your feet remain safe, warm and comfortable inside them. They should never be tight as they can cause fluid accumulation in various areas in the feet after trekking for some time! You can get some very useful tips on selecting the right shoes here.

Avoid Tight Socks: Experienced trekkers at Himalayan High always recommend the use of good socks while trekking. Make sure that the socks and its elastic are never too tight. Prefer using loose cotton socks that are comfortable to a greater extent. Tight socks can obstruct the blood vessels and create problems in the smooth flow of blood. It can ultimately lead to swollen feet sooner or later. Also, while choosing socks, make sure that it provides enough warmth as per the weather conditions and is breathable.

Massage the Feet after the Trek: Always prefer spending some time giving a soothing massage to your feet after you complete a trek for a day. Use your palms and fingers while massaging your feet. Make sure you roll the palm and the fingers gently so that every tissue in the feet gets a soothing impact. Massage helps in better blood circulation and hence relieves foot swelling and pain.

Wash the Feet every day: Washing the feet is necessary every day after the trek. The expert trekkers at Himalayan High suggest the
trekkers wash their feet with cold water, and not with hot water. After washing, rinse them with a dry cloth, and then put on dry socks that can keep the feet warm. You can apply foot powder if your feet sweat too much and then put on the socks. Washing your feet daily helps in keeping your feet hygienic and cold water helps relieve muscle pain, inflammation and swelling.

Rest Well. Raise Your Feet While You Sleep: Taking adequate rest is very important on a trek. It's when you rest well that your body recovers after working hard during the day. Also, when you rest/sleep, make sure that your legs are raised comfortably above your heart level. You may use your rucksack to help elevate your leg while sleeping in the tent. This helps in proper blood circulation and washes away all the lactic acid accumulation and relieves pain and swollen feet. It is very effective in preventing foot swelling.

Trek Light: Do not carry much load that you find uncomfortable on the trek. Make sure to carry only the necessary gear and gadgets. A trekkers bag should usually weigh not more than 13 Kilos. Reducing weight prevents leg injury and swollen feet.

The Closing Thought:

I hope the points mentioned above help you out on your next trek. What do you do to take care of your feet on a long multiday trek? Let us all know in the comments below.