TAKE CARE OF YOUR FEET!

They are your most important backwoods tools!

Whether you are a backwoods trekker, a mountain hiker, a trail runner, a prepper training to bug out, a soldier or anyone who is planning to rely on their feet to move across large distances and/or in different types of terrain, the most important tools you have are your feet.  Proper care of your feet is paramount and requires a little bit of thought and a fair amount of training.  Failure to properly care for your feet will lead to discomfort, pain, injury, disease and, ultimately, disaster.  The entire concept of arriving at your intended place on time and in fighting condition goes out the window when you are crippled by foot injuries.  It is impossible to go far or for long on sore, blistered feet.

Immersion or "trench" foot.

History is full of the accounts of military casualties caused by soldiers not properly caring for their feet.  Napoleon’s army advanced across Russia and failed due to the cold, wet conditions.The French army was ill equipped for winter warfare with poor quality boots and socks that disintegrated long before the boots.  The Little Emperor’s troops stuffed their boots with straw to stay warm.  Frost bite and gangrene killed more French troops in Russia than bullets did, by far.  In the water filled trenches of the First World War troops on all sides suffered from constantly wet feet which resulted in soft, dead skin, sores and pain, a condition we still refer to as “trench foot” (see image). In Vietnam American soldiers again suffered the pains of wet feet, but our understanding was advancing.  Successful armies all have some things in common – proper foot care, including high quality foot gear and highly disciplined foot hygiene, and physical fitness. 

Not only do you need high quality boots, shoes, insoles and socks, but you may consider different types for different missions.  I have learned that planning a trip includes thinking about the proper shoes or boots for the terrain and conditions.  A walk through the hot, flat, Arizona desert in June is quite different from a hike through the swamps of Louisiana or the Blue Ridge Mountains of Virginia.  Knowing which shoes, boots and socks to use will help ensure the success of your outdoor adventure.  If going for an extended hike you would be well prepared if you brought more than one pair of shoes or boots and multiple pairs of high quality, well-fitting socks.  A good pair of well fitting, broken-in boots will almost always foot the bill (pun intended).  Military boots have evolved substantially in the last couple of decades, primarily because the US military switched its focus from fighting on the plains of Europe to fighting in the deserts and mountains of the Middle East.  These newer types of boots are a good choice for sturdy yet lightweight boots that protect your ankles and give you great traction.  Of course, even though they are lighter than the black leather boots I was issued by the US Army in the 1980s, they are still heavier than most trail running shoes and lightweight hikers available at your local outdoor store.  Modern materials like Goretex and Thinsulate have increased the availability of water proof yet breathable boots that will keep your feet warm and dry.  No matter what kind of boots or shoes you choose, you must have good, well-fitting socks.  In my humble opinion the best socks are those that are padded properly for use with boots and have some constriction areas, mainly around the arch and top of your feet.  I have tried more types of socks than I can name, but I will tell you that you get what you pay for.  The Army used to issue green wool boot socks that were in the category of “pretty good”.  The major problem with them was a poor top band which caused the socks to slide down during marching.  The great thing about wool socks, however, is they breathe well.  I currently use a wool boot sock made by a big brand name company that caters to working men’s clothing.  These socks have compression in the mid-foot, supporting the arch, and heavy padding at the toes, ball, heel and ankle.  These are the best all-around socks I own and my choice for long walks.  Let me also recommend high quality, personally fitted orthotic insoles.  I use the insoles that you place in an oven to soften and then place them into your boots to form them to your feet.  These are especially useful for individuals with high arches.  If I do not use these insoles I will suffer from plantar fasciitis (AKA Heel Spurs), a painful injury to the connective tissue that runs under the arch of the foot to the heel.  Any time you carry heavy weights during training or a sudden increase in volume or intensity in training, you run the risk of plantar fasciitis.  It is easy to avoid and painful if not mitigated. 

Proper boots, insoles and socks are the best preventative for foot injuries, but there is more to it than just that.  You must also consider that your feet will swell during long marches and take precautions accordingly.  This means stopping and loosening the laces of your boots or shoes above your arches just enough, but not so much that your shoes will be loose and cause blisters.  This takes practice and attention to your feet.  If you plan to make your SHTF escape on foot and you are not training for it then you are planning to fail.  It really is that simple.  The other thing you need to know is that your feet are sweating like no other part of your body.  Even with great boots and socks you will have to stop and clean your feet.  Baby wipes are the most practical way to accomplish this task, but a cool, running stream and some soap are even better.  You also have to dry your feet completely before putting on fresh socks and putting your boots back on, and a little foot powder is a wonderful thing.  I avoid medicated powders and use straight, unscented talcum powder, but some of my peers prefer medicated foot powders for their cool feeling on hot feet.  If you are forced to cross a creek, river or lake, and you get your feet soaked, it is advisable to change your socks and shoes as soon as it is safe to do so.  In freezing conditions your feet are still sweating and allowing your socks and feet to get wet is a recipe for disaster.  To the largest extent possible, you want your feet to be clean, dry and warm. 

Blisters are one of the most common type of foot disorder.  Blisters are caused by having improperly conditioned feet (being a “tenderfoot”), heat and moisture, improperly fitted boots and/or socks, friction and pressure.  The only way to avoid being a tenderfoot is to train in your boots and socks for the mission you intend your feet to accomplish.  Consider the distances, terrain, conditions, weather and obstacles along your intended route, and train for them.  You must also train for the load you intend to carry.  When you do so you will identify the “hot spots” your feet will suffer and be able to mitigate them. Treat blisters by cleaning them with soap and water if closed; use Betadine solution if open.  Apply moleskin around the blister in a “donut”, do not cover the blister.  If the blister is open, apply a small amount of antibiotic ointment to the wound.  Keep an eye on the blister for infection.  

Here are some other preventive measures: 

Before long distance foot movements:

•   Educate yourself and your team about proper foot care and wear.
•  Carefully fit new footgear (boots, shoes, socks, insoles)
•   The toe box should be roomy enough so you can wiggle your toes
•   Ball of your foot rests on the widest part of the sole
• The forefoot should not be wider than your shoe
•  Determine the proper boot length.  There should be a ½ inch between the end of the longest toe and the end of the boot.
•  Keep feet clean and dry
•  Wear clean, dry, un-mended, well-fitting socks
•  Socks should fit snugly on the foot without excess material over toes and heel
• If a person wants to wear two pair of socks, the outer pair should be ½ size larger to comfortably fit over the inner sock.
• Trim nails straight across, and not too short.  Don’t cut out or dig at corners
•  Use foot powder
•  Early and immediate attention to pain around toenails

During Rest Periods

•  Lie with feet elevated at rest points
• If time permits, massage the feet, apply powder, change to dry socks and treat blisters.
• Relief from swelling feet can be obtained by slight loosening of the bootlaces where they cross the arch.

After Movements

•  EARLY ATTENTION IS ESSENTIAL!  As soon as any discomfort is felt, take corrective action.
•  Wash and dry feet.
• Treat blisters, abrasions, corns, and calluses if they have occurred.
•  If red, swollen, or tender skin develops along the edges of the foot, the foot requires aeration, elevation, rest, and as a rule, wider footwear

Once you reach your rest point or your destination and have treated your feet you may want to wear open sandals, weather permitting, to let your feet breathe and allow oxygen and sunlight to work their healing magic.  Like any other kind of physical exertion, drink plenty of water and stretch during your foot-march training sessions.  Take it slowly and don’t overdo it. 

Must have foot care supplies can be easily obtained and you may already have most of it in your individual first aid kit (IFAK), such as antibiotic ointment, gauze pads and surgical tape.  If not you will want to include them.

• Moleskin is essential for treating blisters and “hot spots”.  Use the adhesive rolls of moleskin and carry a small pair of surgical scissors to cut it to the proper size and shape. 
•  Betadine solution, if not already in your IFAK.  You will want to clean any areas that are blistered or injured with it to stave of infection.  A small bottle (or multiple) is easy to carry.
•  Duct tape.  Yep, you read that right.  Surgical tape will not survive long on your feet, especially in friction areas.  You can wrap some duct tape around an old gift card or any credit card sized item and carry a fair amount of it in a small package.  When taping down moleskin on your heels, the ball of your foot or between your toes, you will be happy you had duct tape on hand and not just gauze tape.  You can also use duct tape directly on your feet to reduce friction and hot spots.
•   Foot powder is essential for drying your feet and reducing friction.  A couple (or more) small bottles of powder are easier to carry in your gear than one large bottle.  Use the plastic bottles with the shaker tops.  Trying to reduce powder down to zip-lock bags is a recipe for disaster.  Ask me how I know. 
•  Toe nail clippers are handy when trimming away little bits of nails that may be rubbing or cutting and if you are going on a long walk to your bug-out location, you will need to keep your toe nails trimmed.  Always trim your toenails straight across to avoid encouraging in-grown toenails.  Doing so may leave you with little, sharp edges, which you can wrap with duct tape.
•   A small pair of surgical scissors is essential for trimming moleskin to the proper shape to surround blisters, for trimming duct tape and for lancing blisters.  If you are like me you will get more use out of that little pair of scissors than you imagined you would.  They are worth their few ounces of weight. 

It is also very important to care for your foot gear.  When you take your boots or shoes off, clean them if they are muddy, dry them carefully, remove your insoles, use anti-fungal powders to reduce the chance of athlete’s foot infections, and remember that these leather and/or canvas boots are your sole means of conveyance.  Remove any stones or debris from the soles.  Do not dry your boots too close to the fire or any high heat source because they will be damaged, especially the epoxy that holds the soles on.  If you happen to have a couple of sheets of newspaper you can wad them up and stuff them in your boots to assist in drying the insides.  Do not pack it in, the idea is to use loose paper to increase the surface area the moisture can absorb into and still allow air to dry that paper.  In the Army we referred to our boots as LPCs, or Leather Personnel Carriers.  The entire tradition of shined boots in the US Army is a result of enforcing that soldiers care for their foot gear.  Shiny boots was a point of personal pride among soldiers of my era, prior to the rough-out desert boots issued today.  Even today, the suede-looking, brushed leather Army boots are scrubbed with a stiff brush to keep them clean.  A couple of foot gear maintenance things to carry along on your hikes would be extra laces or a length of 550 cord to use if your laces get broken, and a small tube of “Shoe Goo” to repair any rips or separated soles.  Duct tape can get you to camp with a separated sole but Shoe Goo can repair it and cure overnight.    

Breaking in your foot gear is also very important.  There is no quick fix for this process.  You may have heard of soaking your boots in warm water and wearing them to break them in.  Don’t do it.  You only hurt your feet.  The fit of the boot is paramount, of course.  No amount of breaking in will make bad fitting boots fit better.  Start off wearing them around the house, around the yard, then out to the store, etc, then short walks and extend your range as the boots break in.  Taking new shoes or boots out as your back-ups before breaking them in will teach you all about treating blisters in the field.  Try to avoid it.

Good foot gear can be expensive. We often hear debates about whether to spend money on ammo or food, but we seldom hear about foot gear.  High quality foot gear is worth the investment.  All of your preps are worthless if you can’t get to them.  Your enjoyment of the wilderness is seriously degraded when you are in pain.  Your outdoor exercise is likely to cause more damage to your body than good if you ignore the foot gear.  Do not consider your foot gear to be expendable, because your feet are certainly not expendable.  Our pioneer forefathers considered their boots and moccasins to be important and worthy of their expense.  So should we.