AT and Sore Feet

imported
#1

I did 2002 – 2005 AT section hikes with some sore foot problems each year – in 2005 I cut it short at about 190 miles, VERY sore feet. I used Asolo 95 Fusion boots each year, with the Superfeet green insole inserts in 04 and 05. After the 05 hike I found out that my left foot is about ¾ of a size smaller than my right foot. I went for a 5 mile hike today, and my left foot started to act up again, so I just took the Superfeet insole out of it (kept the one in the right boot), and it seemed to help or at least feel different. I could go back to the insoles that came with the Asolo’s, or use another Superfeet (not the green one), switch to trail runners, or whatever. Does anybody have other ideas to try? I may continue my section hikes north on the AT this spring (I’m at US 220 near Roanoke Virginia so far) but would like to get past the sore foot problems to make it more enjoyable. Besides, if I ever get to do a thru, I need a solution to this problem. Thanks for any help. CBiscuit

CBiscuit

#2

it might just be that we’re older than dirt, but the superfeet (green) were horrible for us (though i’ve heard of some folks who use them to their benefit)…and i would have to say the best thing we ever did for our feet and knees (and a better hike in general) was switch to running shoes…(sooooo many less ‘foot problems’!)…we use only the inserts that come IN the shoes, as anything more (for us) seems to give too little wiggle room (in the toe box especially) and too much restriction and added weight…our theory is that ‘simple’ is better, especially for the ol’ ‘tootsies’!.. check out ray jardine’s advice on foot care…very helpful!..have fun on your sections!

maw-ee

#3

I had problems with both lack of arch support and bruising to the ball of my foot, behind the second toe when I hiked PA a few years ago. Since then I have been using Orange Superfeet with excellent results. The arch is similar, but slightly less than the green, but the orange add some cushioning to the ball of the feet.

My last 170 mile section in GA/NC resulted in not even the hint of a blister, and soreness at the ball of my foot on only one day, one dose of vitamin I solved the problem for the rest of the trip.

You will always have “sore” feet at the end of the day - nothing will prevent that, but you should not have “excruciating” feet with todays lighter packs and footwear.

lyle

#4

I totally agree with the comment about the orange superfeet - completely different than the green ones. One other thing I’ve done is to use the blue superfeet with the existing shoe insole (which provides padding underneath). This works fine as well. In my experience, good arch support is essential for preventing foot pain. The insoles that come with most shoes are darn near worthless… they’re only intended to make the shoes feel good when you’re trying them on in the store. Plus, most people who buy shoes aren’t planning to walk thousands of miles in them.

Jonathan

#5

Jonothan, I’ll have to try that trick with the existing insole. I also used Blue Superfeet last year for the first time and I think they helped somewhat in preventing some chronic minor heel blister problems. I wore them out in 2500 miles and am not using them now, and don’t miss them on short (100 mile) hikes, but will probably get them for a long hike this summer. Thanks for the idea.

Garlic

#6

I was having some foot problems and I got some custom ortheotics and my feet were corrected. Since you have different sized feet, perhaps a custom ortheotic would be better than any over the counter insole. It could be that you would need only one. They are relatively expensive, but in my opinion well worth it.

Margaret

#7

I started my thruhike with NB running shoes and custom orthodics. I had been a distance runner for many years and that always worked for me for running. The custom orthodics worked great for running but the heel cup was too high for hiking and cut my feet. They were only 3/4 length and the front leather was too thin to offer any protection. I tried using them on top of the running shoe insert and that boxed in my toes too much and gave me blisters. I switched to a Garmont low hiking shoe with superfeet. They look like running shoes. The Garmont had more toe room than a running shoe, a full length plastic that helped protect from the rocks and a vibram sole that helped on slippery rocks. With running shoes the balls of my feet always hurt. With the Garmonts and Superfeet the rocks were no problem.

Steady On

#8

CBiscuit - Here’s 2 cents more. I believe sore feet can be several things all coming together. First, I’ve found that shoes that have rocker soles (heels and toe tread areas that radius up ) mimic our stride more closely and cut down on the shoe or boot fighting us. Most trail runners or low hiking shoes have this now - wasn’t always the case. Many Asolo are not designed this way. Next, you want a rigid insert like a Superfeet (you chose the color) to transfer your weight over the entire foot not just the heel or forefoot. The rigid arch in these inserts minimize the foot fatique from flexing out and recoiling every step. Despite using them, don’t think they’ll offer you enough cushioning for a long distance hike - they are for support, not cushioning no matter what they claim. As someone mentioned, most people don’t go walkabout for a 1000++ miles, do they? Next, add a dedicated cushioning foot pad under the Superfeet, a Dr. Scholes Double pillow will last a week (so you treat yourself to a new pair every town stop) or a Spenco will go most of the journey. Just don’t get the ones that raise up your heel, use the flat ones. Obviously, this means more volume in your shoe will be taken up by these two additions - I’ve found that going up a full size when buying your thruhike shoes solves the volume issues. Finally, pay attention to your sock fluff - you may as a treat to yourself, cycle in new socks each month during your long hike. These tips have helped me reach Katahdin twice without any major pain, and I’m a tenderfoot. My selection for shoes that have a nice rocker sole and still have a firm enough footbed last to fight off the rocks and roots are Montrail Hardrocks (very popular). Lastly, a hike of the AT can be traveled with a pack weight of 20 to 35 pounds (plus or minus), this also will have a major help allowing you to stay with SHOES and avoid BOOTS, thus keeping your feet more nimble. All the best and may your socks be always dry. ~ Postcard (that was at least 3 cents?)

Postcard

#9

Years ago I discovered that if I took a couple of ibuprofens or a single naproxan tablet late in the afternoon of a 20+ miler, the pain in my feet was markedly reduced. I’ve been using this remedy ever since on my thru-hikes.

FireBall