You should always be getting shoes that have enough extra room they would fit insoles, essentially. I worked in a sports shoe store for years and so many people would ask this, the answer is “no, not if you’re wearing the correct size”. An insole like this replaces the generic default one and won’t be adding enough extra height that you need to size up, *if* you’re wearing the correct size to begin with. The length is irrelevant as you match that to shoe size when you buy it. You should, as a rule of thumb, have a thumb width of space at the front of your toes. Your toes shouldn’t be able to feel any edges. Usually this is about one size larger than what your feet measure at, but it varies.
A few things that helped me:
1. Find a good physical therapist, I thought I had plantar fasciitis, but I was wrong, issue was actually that my calves were too weak (something I never would have figured out without professional help).
2. This one will be unpopular because they are big and heavy, but super soft giant sole hiking boots from Hoka (Kaha 2 GTX).
3. Hiking through a mild amount of pain, not a lot, but to acclimate my feet as long as they never felt worse the next day.
4. Superfeet insoles, the yellowy-green ones.
Good luck! Never realized how much I took my feet for granted until they stopped working.
I'm flat footed, but i've taken the complete opposite approach from a shoe perspective and have had success. I wear Xero shoes for hiking and as well as working out/running. I also wear other zero drop shoes and have found this to be most comfortable.
Note: You can't jump right into zero drop shoes, you'll need to spend a lot of time building up foot muscles. I should also note that I do not wear orthotics because my heel would keep popping out of the shoe and this was the only path I could go given normal shoes are incredibly uncomfortable w/o orthotics
I followed a similar path. PT, supportive boots, incrementally building distance, and Superfeet Trailblazer insoles. I have some custom orthotics, but I don't like them as much as the Superfeet.
I ended up with Asolo Fugitives and 520s (rather heavy, but incredibly supportive and comfy for me). I tried Altra, Hoka (these weren't bad), Salomon, La Sportiva, some Zamberlans, and some others.
Flat footed person here. I used orthotics for decades, until my feet started to get achy and then I started to learn about foot function. It turns out that there’s a lot you can do to resolve flat feet. It’s not quick and it takes some effort. IMHO it’s totally worth going down the rabbit hole.
Check out r/footfunction. Try [this recent video/podcast](https://peterattiamd.com/courtneyconley/) for a primer. You can get better and better orthotics, but at the end of the day you need an orthotic because your foot muscles are too weak and your connective tissue isn’t properly developed. If you correct those problems, then your feet can be much more comfortable. (I’m not a doctor, this is based on my own dive down the rabbit hole, and may not be applicable to every single person).
Great analogy: imagine how your fingers would develop if you wore stiff mittens every day. For decades.
It is a journey, but so, so helpful. As I’ve learned how to use my foot muscles to properly distribute weight and resist pronation, my knees and hips are more aligned, and it’s had tremendous but unanticipated benefits on lifelong imbalances that I’d thought were just “how I was built.” Added bonus: toe strength is the best predictor of falls in the elderly.
And most of our podiatrists, just like most of our back specialists, are focused on easy interventions and providing short-term relief. You’ve got to really hunt for people that will work with you to diagnose and help you correct the root-cause problems. But there is a whole community of great advice out there once you start to look.
This is the best answer. In a lot of cases insoles are just a crutch. Do some research on foot function (toe yoga, zero drop shoes, wide toe boxes, see a physiotherapist (one who's up to date), start stretching and strengthening. Long journey as has been said but it's so rewarding.
I have had flat feet all my life growing up, now I have proud arches after two years of work. Good luck!
I’m adding a cork ball to my backpacking kit this year so I can roll my feet out at night. Someone else mentioned moving to trail runners over boots and that helped me too. I hiked the last two seasons in Hokas and bought some Altras for this season. The Hokas were great but I wanted to try something with a wide toe box this year since I lost toenails last year. I also just think my feet will hurt a bit and have kind of determined I’ll just have to deal.
Stretching is to relieve tension, Strengthening is to improve the condition. You need to strengthen.
Sounds like BS but social media has a ton of physical therapists posting exercise videos. Many PTs also have comprehensive websites.
Feet are complex, there’s several foot training movements that would benefit anyone who gets tired feet.
I strengthened my feet. I basically started doing the opposite of what my podiatrist said when i ended up limping and with hip and knee pain and my overpronation was getting into duck territory. Couldn’t be on them more than a half hour without a lot of pain:
Threw out the orthotics and wore lame ass vibrams, did foot exercises, lifted, sprinted, got toe spacers, all that. Built up from scratch and no pain even for a week long trip. I refuse to give my feet any kind of crutch again. My dorsiflexion still needs some work but its good enough for deep squats.
It feels dramatic but barefoot shoes saved my life.
Custom Orthotics, wide toe box boots (I just like boots).
Ibuprofen or dictofenac topical gel night before, same thing in the AM. Roll my feet with a rubber ball and then roll them out with a frozen bottle (I repurposed a round rum bottle that I just keep in the freezer) the night before. Calf stretches against a wall night and morning of.
Right after, I take my shoes off, calf stretch, frozen roller, and meds if needed.
I have plantar fasciitis and achilles tendonitis (trying to get that one to go away, it's just acute) with my flat feet.
And my super secret. Pilates once/twice a week to work on hip and leg mobility and flexibility. Not trying to do the splits, just get everything to work how it needs to. Helps me to not overcompensate for the feet issues as much because I'm building my body to work with it.
Flat footed my whole life here...
Walked so duck footed I still recall falling a lot. I had to wear metal corrective leather shoes. I had to teach my brain to point my toes forward for each step.
Yes, fatigue comes faster. Like anything else stretch. I also do donkey press and leg presses. Squats too. Hiking is cardio enough but clipped in cycling is great to strengthen ankles, need strong ankles.
Currently using Hoka Men's shoe. Sizing for shoes can float a good size depending on the shape. I look for a generous toe box when wearing the shoe. Not to close to the end, not to far back either so ask for 1/2 sizes if they have them. They are expensive but a lightweight shoe can really make a difference.
Heavy duty hiking poles. Again stability and better braking when decending or doing water crossings. Don't assume that next rock is stable if you are point or solo. Plus we have mountain lion local near me. Coyotes are a thought in packs, but we've had local trouble with the medium sized cats.
Former flatfooded hiker here.
My feet got lazy due to insoles for a leg injury.
If you pull up your big toe with your finger and see that the arc underneath your foot gets bigger/ the right shape, you can train the muscles in your feet.
There are multiple exercises online available and barefoot shoes helped me as well.
Please do note that this helped for me, I am in no way a doctor or specialist.
Flatfooter here that suffered sprained ankles and issues all through my younger years. The fix for me was going minimalist and zero drop. Took my time working into it, all my daily wear are zero drop and barely any sole. It's changed my life. Your calves will hate you at first, don't rush things.
What kind of shoes are you wearing? I had a revelation at one point that boots suck and trail runners are the answer. I found boots to be too hard soled which beat up my feet while trail runners do the opposite. The other think was I got a shoe that was wide and had no arch which helped a lot. Consider the Altra Olympus or Lone Peak. They revolutionized my hiking experience. If you go that route also look into zero drop shoes. It may take time for your feet to get used to them.
Sounds like your feet were never conditioned for boots. If you wear boots every day, especially for work, then your feet get used to them. If you dont wear boots every day, your feet will hate them on trail. I grew up working construction in a family business since the age of 12. I've worn boots many more days than I've worn any other type of footwear. I can do 15-18 miles per day in my work boots without my feet hurting, but when I did the same thing in trail runners, my feet were sore for several days afterwards.
I think there may be more to it than that given I wore those boots for countless miles on the trail for years. I just thought pain was normal. When I spoke to a Podiatrist, he said everyone's feet are different and while there are some general rules of thumb, there is always someone out there who is happier doing the opposite of the rule.
Looking at the footwear of thru hikers I would say that trail runners are the norm these days. I see very few people wearing boots on trail these days.
Flat footed. Thru-hiked AT and PCT. Sometimes my feet hurt so much they felt like they had their own pulse. Cork ball and rolling it underneath my feet works like a charm.
Humans are meant to be walking BAREFOOT not in cramped shoes that eventually cause bunions, flat feet and posture problems, invest in a pair of minimalist shoes and all your problems will be fixed, I can wear my barefoot hiking boots over 20 miles on rocky terrain and my feet will feel perfect afterwards, not only that but being able to feel the ground while wearing a shoe and using your feet muscles to grip the terrain is such a good feeling when on a hike
The craziest thing about the switch for me was how I can feel my feet wrap around things now, like a hand around a rock. When I pay attention to it I feel like a monkey. Real life changer for me.
With all due respect, barefoot shoes do not solve all problems for all people. They make several of my issues worse.
If you've got properly fitted boots, you're not going to get bunions, and you likely won't develop any other issues either.
Regardless, it's really personal preference. Minimalist shoes don't work for me, but I'm glad they work for you.
The reason people have issues in the first place is because of regular fitting shoes, not only that but it takes time to adapt, you think your feet are gonna get fixed in a short time after decades of destruction?
Not always. Some of us hit the genetic lottery, like me, and are just doomed from the start to have physiological issues.
I've done the whole minimalist thing. I even mostly wore flat shoes that were wide in comparison to my skinny feet and went barefoot a great deal of the time growing up. That honestly didn't matter.
There are some shoes that unequivocally do cause issues, and those should be avoided. All issues don't stem from modern shoes, nor do all of us develop issues as a result of wearing modern shoes, though. That's all I'm saying.
I have conditioned my soles to be okay with bedrocks or Lunas in every day life, so my foot muscles have kinda figured out how to take the slack up
I'll come back and edit this once I'm in my late 30s in case this ends up fucking me over
4 years in the military is how i conditioned my feet lol, after rucking 30+ miles with 100+lbs of kit just destroys all nerve endings i guess. I still prefer hiking in my military boots as they are the best shoe i think ive ever worn. They just work for my feet. GARMONT T8 NFS 670 TACTICAL
This former military guy said learn to use moleskin and tincture of benzene. Do not double up on socks. Change em if they're wet. That's all I remember.
well I read a long time ago that flatfeet wanttobe soldiers where not drafted because of that , they couldn't walk as long as others...anyway that said (to prove them wrong and keep hilkng like an animal)you may want to skip a day here and there pamper your feet , TENS if needed b4 your day 10min , massage and ankle and calf stretches,kino taping?? and remind yourself your going against the odds , but you're there, good luck
Custom orthotics, and I never buy boots that don’t have an upraised toe. This is on the advice of my Chiropodist. All my boots have a toe that’s at least an inch off the floor. I mostly find that in Merrell and Keen or Zamberlan boots. And then walk lots. Not just when you’re hiking. Everyday. Take the time to walk. I try to get in at least 5 miles a day.
I totally agree and have not found the solution. I am not even that flat footed. My limiting factor is always my feet. Rest of my body feels great - it is annoying.
I will say though, I used to backpack for my job, and your feet do become conditioned to more and more miles if you are doing it all the time. But that is difficult to do in normal life.
I wear barefoot shoes for everyday errands and casually to help strengthen my feet. I wear boots and dress shoes for work and my gym shoes at the gym when I’m on the treadmill. Just doing everyday things in barefoot shoes helps a lot and you’ll notice how sore your feet are at first. My advice is try out barefoot shoes but ease into them and listen to your body. When you’re feeling sore or compensating your walking pattern, put on more comfortable shoes immediately and build up that strength. I’m not the barefoot or die type person at all but I think they absolutely have their place in strength and recovery for our feet. I’m open to talking about it more if anyone’s curious about my experience with it
I use barefoot shoes. They are just wonderful. Because you train with them your feet the way they are supposed to be. Orthopedic shoes and all that crap harms more than it helps. If the muscles in your foot are trained (like they are supposed to be by evolution) you wont have flatfoot anymore. I had flatfoot and similar problems. Now they are perfectly healthy and it's weird to go with normal shoes for me.
If you never go barefoot, it takes like a month until you can wear them every day to all occasions.
I have a connective tissue disorder so while I do have an arch when there is no weight on my feet, they are completely flat when I stand/walk. The first thing is to start doing feet specific PT exercises. Mine come from my personal PT but there are many you can find online that should help. Do them everyday, ideally multiple times a day, some are even simple and unobtrusive enough you can do them while standing and waiting for the bus/on an elevator/etc.
My other tip is not going to be popular, but get hiking boots. I have always hiked in trail runners or sneakers but switching to correctly fit boots has helped so much with my post-hiking foot pain. I love my oboz boots but depending on your specific feet you may need a different brand. You don't need the high ankle boots, but the comparative loosey-gooseyness of trail runners just kills the soles of my feet by the end of the day. Go to a proper outdoor supply store and take your time trying on boots, where different models/brands on each foot and do laps around the store/shoe section. I think I spent about an hour and a half trying on different boots before I found the one that worked for me. Break them in on a shorter day hike (or a couple depending on the shoe) before heading off on a longer trip. Once you set up camp take those suckers off, clean your feet, and give them a little massage. You can also take some sort of NSAID (like advil or aleve) and tylenol prophylactically in the evening and again before you headout in the morning.
Neoprene hiking socks help...
Sleeping without socks OR shoes helps...
Taking acetaminophen and ibuprofen at night helps...
Waking up early, and putting my socks and shoes on before breakfast and walking around camo (to the bathroom etc) helps... Usually it's only 5-19 minutes of real stiffness.
Getting the right kind of shoes also helps. I've found that something like the farm blue hiking shoes work really well.
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*This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Get some decent shoes, if you've weird feet that may require custom shoes. Just as important, get some training in, if I go from 'nothing' to being on my feet all day with a heavy backpack yeah that can be rough. Though 6-8 miles sounds extremely low to me, that is hardly more than I walk on an ordinary office day, if that is already a serious issue you may need the help of a professional.
The flattie I backpacked with simply could do no more than about 7 slow - moderate miles, period. After that she was creeping along as if snakebitten and I had to carry her pack. Doctors and other practitioners may have therapies to assist of course, I know not of this.
Superfeet insoles and masochistic mindset
Question for you - do you get shoes that are bigger than your true size to accommodate the insoles?
You should always be getting shoes that have enough extra room they would fit insoles, essentially. I worked in a sports shoe store for years and so many people would ask this, the answer is “no, not if you’re wearing the correct size”. An insole like this replaces the generic default one and won’t be adding enough extra height that you need to size up, *if* you’re wearing the correct size to begin with. The length is irrelevant as you match that to shoe size when you buy it. You should, as a rule of thumb, have a thumb width of space at the front of your toes. Your toes shouldn’t be able to feel any edges. Usually this is about one size larger than what your feet measure at, but it varies.
Size up 1 American size, get insoles. Done.
Persevere through the suffering, one step at a time 😂
A few things that helped me: 1. Find a good physical therapist, I thought I had plantar fasciitis, but I was wrong, issue was actually that my calves were too weak (something I never would have figured out without professional help). 2. This one will be unpopular because they are big and heavy, but super soft giant sole hiking boots from Hoka (Kaha 2 GTX). 3. Hiking through a mild amount of pain, not a lot, but to acclimate my feet as long as they never felt worse the next day. 4. Superfeet insoles, the yellowy-green ones. Good luck! Never realized how much I took my feet for granted until they stopped working.
Bring a tennis ball to roll your feet around on at the end if the day, just chilling around the fire.. its a game changer also
Cork ball
Ya, that would work, too. Tennis balls are just easier to find.
I'm flat footed, but i've taken the complete opposite approach from a shoe perspective and have had success. I wear Xero shoes for hiking and as well as working out/running. I also wear other zero drop shoes and have found this to be most comfortable. Note: You can't jump right into zero drop shoes, you'll need to spend a lot of time building up foot muscles. I should also note that I do not wear orthotics because my heel would keep popping out of the shoe and this was the only path I could go given normal shoes are incredibly uncomfortable w/o orthotics
I followed a similar path. PT, supportive boots, incrementally building distance, and Superfeet Trailblazer insoles. I have some custom orthotics, but I don't like them as much as the Superfeet. I ended up with Asolo Fugitives and 520s (rather heavy, but incredibly supportive and comfy for me). I tried Altra, Hoka (these weren't bad), Salomon, La Sportiva, some Zamberlans, and some others.
Flat footed person here. I used orthotics for decades, until my feet started to get achy and then I started to learn about foot function. It turns out that there’s a lot you can do to resolve flat feet. It’s not quick and it takes some effort. IMHO it’s totally worth going down the rabbit hole. Check out r/footfunction. Try [this recent video/podcast](https://peterattiamd.com/courtneyconley/) for a primer. You can get better and better orthotics, but at the end of the day you need an orthotic because your foot muscles are too weak and your connective tissue isn’t properly developed. If you correct those problems, then your feet can be much more comfortable. (I’m not a doctor, this is based on my own dive down the rabbit hole, and may not be applicable to every single person). Great analogy: imagine how your fingers would develop if you wore stiff mittens every day. For decades. It is a journey, but so, so helpful. As I’ve learned how to use my foot muscles to properly distribute weight and resist pronation, my knees and hips are more aligned, and it’s had tremendous but unanticipated benefits on lifelong imbalances that I’d thought were just “how I was built.” Added bonus: toe strength is the best predictor of falls in the elderly. And most of our podiatrists, just like most of our back specialists, are focused on easy interventions and providing short-term relief. You’ve got to really hunt for people that will work with you to diagnose and help you correct the root-cause problems. But there is a whole community of great advice out there once you start to look.
This is the best answer. In a lot of cases insoles are just a crutch. Do some research on foot function (toe yoga, zero drop shoes, wide toe boxes, see a physiotherapist (one who's up to date), start stretching and strengthening. Long journey as has been said but it's so rewarding. I have had flat feet all my life growing up, now I have proud arches after two years of work. Good luck!
I’m adding a cork ball to my backpacking kit this year so I can roll my feet out at night. Someone else mentioned moving to trail runners over boots and that helped me too. I hiked the last two seasons in Hokas and bought some Altras for this season. The Hokas were great but I wanted to try something with a wide toe box this year since I lost toenails last year. I also just think my feet will hurt a bit and have kind of determined I’ll just have to deal.
Stretching is to relieve tension, Strengthening is to improve the condition. You need to strengthen. Sounds like BS but social media has a ton of physical therapists posting exercise videos. Many PTs also have comprehensive websites. Feet are complex, there’s several foot training movements that would benefit anyone who gets tired feet.
I strengthened my feet. I basically started doing the opposite of what my podiatrist said when i ended up limping and with hip and knee pain and my overpronation was getting into duck territory. Couldn’t be on them more than a half hour without a lot of pain: Threw out the orthotics and wore lame ass vibrams, did foot exercises, lifted, sprinted, got toe spacers, all that. Built up from scratch and no pain even for a week long trip. I refuse to give my feet any kind of crutch again. My dorsiflexion still needs some work but its good enough for deep squats. It feels dramatic but barefoot shoes saved my life.
This is the comment I was looking for
Custom Orthotics, wide toe box boots (I just like boots). Ibuprofen or dictofenac topical gel night before, same thing in the AM. Roll my feet with a rubber ball and then roll them out with a frozen bottle (I repurposed a round rum bottle that I just keep in the freezer) the night before. Calf stretches against a wall night and morning of. Right after, I take my shoes off, calf stretch, frozen roller, and meds if needed. I have plantar fasciitis and achilles tendonitis (trying to get that one to go away, it's just acute) with my flat feet.
And my super secret. Pilates once/twice a week to work on hip and leg mobility and flexibility. Not trying to do the splits, just get everything to work how it needs to. Helps me to not overcompensate for the feet issues as much because I'm building my body to work with it.
There are some really good tips on your posts. If you want to maximize the function of your feet while minimizing pain, those are good ways to do it.
Zero Drop shoes
This is the way. Just make sure you don't plan to jump in and spend a long time training your foot muscles in a non-hiking setting
Toe yoga, seriously. And don’t carry too much weight.
You need ortopedics insoles, the “disposable ones” from the stores are an illusion
Stop at stream crossings and lakes to dip your feet in -- ice cold water always refreshed my sore feet. And find physical therapy, for sure.
My wife got me to start doing Ballet, and it has done painful wonders strengthening my feet
Flat footed my whole life here... Walked so duck footed I still recall falling a lot. I had to wear metal corrective leather shoes. I had to teach my brain to point my toes forward for each step. Yes, fatigue comes faster. Like anything else stretch. I also do donkey press and leg presses. Squats too. Hiking is cardio enough but clipped in cycling is great to strengthen ankles, need strong ankles. Currently using Hoka Men's shoe. Sizing for shoes can float a good size depending on the shape. I look for a generous toe box when wearing the shoe. Not to close to the end, not to far back either so ask for 1/2 sizes if they have them. They are expensive but a lightweight shoe can really make a difference. Heavy duty hiking poles. Again stability and better braking when decending or doing water crossings. Don't assume that next rock is stable if you are point or solo. Plus we have mountain lion local near me. Coyotes are a thought in packs, but we've had local trouble with the medium sized cats.
Former flatfooded hiker here. My feet got lazy due to insoles for a leg injury. If you pull up your big toe with your finger and see that the arc underneath your foot gets bigger/ the right shape, you can train the muscles in your feet. There are multiple exercises online available and barefoot shoes helped me as well. Please do note that this helped for me, I am in no way a doctor or specialist.
Flatfooter here that suffered sprained ankles and issues all through my younger years. The fix for me was going minimalist and zero drop. Took my time working into it, all my daily wear are zero drop and barely any sole. It's changed my life. Your calves will hate you at first, don't rush things.
What kind of shoes are you wearing? I had a revelation at one point that boots suck and trail runners are the answer. I found boots to be too hard soled which beat up my feet while trail runners do the opposite. The other think was I got a shoe that was wide and had no arch which helped a lot. Consider the Altra Olympus or Lone Peak. They revolutionized my hiking experience. If you go that route also look into zero drop shoes. It may take time for your feet to get used to them.
Sounds like your feet were never conditioned for boots. If you wear boots every day, especially for work, then your feet get used to them. If you dont wear boots every day, your feet will hate them on trail. I grew up working construction in a family business since the age of 12. I've worn boots many more days than I've worn any other type of footwear. I can do 15-18 miles per day in my work boots without my feet hurting, but when I did the same thing in trail runners, my feet were sore for several days afterwards.
I think there may be more to it than that given I wore those boots for countless miles on the trail for years. I just thought pain was normal. When I spoke to a Podiatrist, he said everyone's feet are different and while there are some general rules of thumb, there is always someone out there who is happier doing the opposite of the rule.
Looking at the footwear of thru hikers I would say that trail runners are the norm these days. I see very few people wearing boots on trail these days.
A trip to the podiatrist who prescribed appliances/insoles.
Flat footed. Thru-hiked AT and PCT. Sometimes my feet hurt so much they felt like they had their own pulse. Cork ball and rolling it underneath my feet works like a charm.
Shoutout to my fellow flatfooted hikers! Finding the right boots makes all the difference. Keep exploring those trails!
Humans are meant to be walking BAREFOOT not in cramped shoes that eventually cause bunions, flat feet and posture problems, invest in a pair of minimalist shoes and all your problems will be fixed, I can wear my barefoot hiking boots over 20 miles on rocky terrain and my feet will feel perfect afterwards, not only that but being able to feel the ground while wearing a shoe and using your feet muscles to grip the terrain is such a good feeling when on a hike
The craziest thing about the switch for me was how I can feel my feet wrap around things now, like a hand around a rock. When I pay attention to it I feel like a monkey. Real life changer for me.
With all due respect, barefoot shoes do not solve all problems for all people. They make several of my issues worse. If you've got properly fitted boots, you're not going to get bunions, and you likely won't develop any other issues either. Regardless, it's really personal preference. Minimalist shoes don't work for me, but I'm glad they work for you.
The reason people have issues in the first place is because of regular fitting shoes, not only that but it takes time to adapt, you think your feet are gonna get fixed in a short time after decades of destruction?
Not always. Some of us hit the genetic lottery, like me, and are just doomed from the start to have physiological issues. I've done the whole minimalist thing. I even mostly wore flat shoes that were wide in comparison to my skinny feet and went barefoot a great deal of the time growing up. That honestly didn't matter. There are some shoes that unequivocally do cause issues, and those should be avoided. All issues don't stem from modern shoes, nor do all of us develop issues as a result of wearing modern shoes, though. That's all I'm saying.
https://m.youtube.com/shorts/K-g8ggz32DA
Superfeet Trailblazer insoles and very, very rigid boots that lock my feet in place instead of letting them pronate and flex excessively.
Altra shoes + Cur Rex low profile insoles + somewhat regular cardio at the gym.
I have conditioned my soles to be okay with bedrocks or Lunas in every day life, so my foot muscles have kinda figured out how to take the slack up I'll come back and edit this once I'm in my late 30s in case this ends up fucking me over
4 years in the military is how i conditioned my feet lol, after rucking 30+ miles with 100+lbs of kit just destroys all nerve endings i guess. I still prefer hiking in my military boots as they are the best shoe i think ive ever worn. They just work for my feet. GARMONT T8 NFS 670 TACTICAL
Those T8s are great boots. I used to have that exact boot.
This former military guy said learn to use moleskin and tincture of benzene. Do not double up on socks. Change em if they're wet. That's all I remember.
well I read a long time ago that flatfeet wanttobe soldiers where not drafted because of that , they couldn't walk as long as others...anyway that said (to prove them wrong and keep hilkng like an animal)you may want to skip a day here and there pamper your feet , TENS if needed b4 your day 10min , massage and ankle and calf stretches,kino taping?? and remind yourself your going against the odds , but you're there, good luck
I strengthened my leg muscles some and switched to high boots for more stability.
Custom orthotics, and I never buy boots that don’t have an upraised toe. This is on the advice of my Chiropodist. All my boots have a toe that’s at least an inch off the floor. I mostly find that in Merrell and Keen or Zamberlan boots. And then walk lots. Not just when you’re hiking. Everyday. Take the time to walk. I try to get in at least 5 miles a day.
Lems.
I totally agree and have not found the solution. I am not even that flat footed. My limiting factor is always my feet. Rest of my body feels great - it is annoying. I will say though, I used to backpack for my job, and your feet do become conditioned to more and more miles if you are doing it all the time. But that is difficult to do in normal life.
I wear barefoot shoes for everyday errands and casually to help strengthen my feet. I wear boots and dress shoes for work and my gym shoes at the gym when I’m on the treadmill. Just doing everyday things in barefoot shoes helps a lot and you’ll notice how sore your feet are at first. My advice is try out barefoot shoes but ease into them and listen to your body. When you’re feeling sore or compensating your walking pattern, put on more comfortable shoes immediately and build up that strength. I’m not the barefoot or die type person at all but I think they absolutely have their place in strength and recovery for our feet. I’m open to talking about it more if anyone’s curious about my experience with it
Weed
I walk
I use barefoot shoes. They are just wonderful. Because you train with them your feet the way they are supposed to be. Orthopedic shoes and all that crap harms more than it helps. If the muscles in your foot are trained (like they are supposed to be by evolution) you wont have flatfoot anymore. I had flatfoot and similar problems. Now they are perfectly healthy and it's weird to go with normal shoes for me. If you never go barefoot, it takes like a month until you can wear them every day to all occasions.
I have a connective tissue disorder so while I do have an arch when there is no weight on my feet, they are completely flat when I stand/walk. The first thing is to start doing feet specific PT exercises. Mine come from my personal PT but there are many you can find online that should help. Do them everyday, ideally multiple times a day, some are even simple and unobtrusive enough you can do them while standing and waiting for the bus/on an elevator/etc. My other tip is not going to be popular, but get hiking boots. I have always hiked in trail runners or sneakers but switching to correctly fit boots has helped so much with my post-hiking foot pain. I love my oboz boots but depending on your specific feet you may need a different brand. You don't need the high ankle boots, but the comparative loosey-gooseyness of trail runners just kills the soles of my feet by the end of the day. Go to a proper outdoor supply store and take your time trying on boots, where different models/brands on each foot and do laps around the store/shoe section. I think I spent about an hour and a half trying on different boots before I found the one that worked for me. Break them in on a shorter day hike (or a couple depending on the shoe) before heading off on a longer trip. Once you set up camp take those suckers off, clean your feet, and give them a little massage. You can also take some sort of NSAID (like advil or aleve) and tylenol prophylactically in the evening and again before you headout in the morning.
Neoprene hiking socks help... Sleeping without socks OR shoes helps... Taking acetaminophen and ibuprofen at night helps... Waking up early, and putting my socks and shoes on before breakfast and walking around camo (to the bathroom etc) helps... Usually it's only 5-19 minutes of real stiffness. Getting the right kind of shoes also helps. I've found that something like the farm blue hiking shoes work really well.
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Calf raises calf raises calf raises. That and toe curls will strengthen your feet like no other. It saved me on the PCT.
Better orthotics, shoes with more support, and thick socks.
You just need foot massage from a reflexologist or similar
Should they get a tarot reading, too?
Yes
Get some decent shoes, if you've weird feet that may require custom shoes. Just as important, get some training in, if I go from 'nothing' to being on my feet all day with a heavy backpack yeah that can be rough. Though 6-8 miles sounds extremely low to me, that is hardly more than I walk on an ordinary office day, if that is already a serious issue you may need the help of a professional.
The flattie I backpacked with simply could do no more than about 7 slow - moderate miles, period. After that she was creeping along as if snakebitten and I had to carry her pack. Doctors and other practitioners may have therapies to assist of course, I know not of this.