Nothing beats the change from hot summer weather to a crisp fall day. The cooler air, changing leaves, the peacefulness of nature, and the crunch of dried leaves underfoot are all calling cards for a long hike. However, for many people, long walks or hikes can come with unwelcome side effects, such as swelling of the feet and ankles, and soreness and fatigue in your legs. You should not be sidelined by discomfort. While there is no magical fix, there are strategies that can help reduce swelling and achiness on those long fall hikes. A very effective treatment and prevention strategy is compression socks!
What Causes Foot Swelling on Long Hikes?
Swelling in the feet and legs is known as edema, and can occur during long periods of walking or standing. Â Here are a few reasons why swelling may occur:
- Gravity: When you are on your feet for hours, gravity pulls fluid downward, causing it to pool in the lower limbs.
- Footwear fit: If your shoes (or socks) do not provide proper support or are too tight, they can restrict blood flow and contribute to the swelling.
- Circulation changes: Physical activity increases blood flow to your muscles. If the veins and lymphatic system can’t keep up, the fluid will accumulate in the legs and feet.
- Fatigue and Overuse: Long hikes can cause muscles to tire, placing extra stress on the feet and ankles. The calf muscles are the main pumps pushing the blood back towards the heart and out of the feet and legs.
How Compression Can Help
Compression socks that are sold at most clinics have graduated pressure built right into their knit weave. This allows for the socks to apply gentle pressure at the ankles and less pressure as the socks move up the leg. This differential in pressure helps to encourage circulation and prevents fluid buildup/swelling. Compression socks can have a huge impact on your legs, especially when on long hikes. Here are some benefits of wearing compression socks when hiking:
- Reduces swelling: The gentle squeeze on the legs helps to promote blood to flow back up towards the heart. This will reduce fluid build-up in the feet, legs and ankles.
- May delay fatigue: With proper blood circulation the leg muscles and tendons can receive fresh blood supply and help to delay fatigue.
- Improves comfort: Better circulation means better oxygen delivery to the muscles, which in turn decreases the achy feeling, allowing one to enjoy the hike and take in the view.
- Helps with recovery: Wearing compression leggings during a workout or a hike can reduce recovery time, since they support the body’s natural process of eliminating waste products like lactic acid.
Compression is not just for athletes or for medical conditions, it is a simple, accessible solution that can help support any active lifestyle. There are many different styles, patterns, and fabric choices to suit any activity including moisture wicking ones to help keep your feet dry when on those long hikes.
Other Tips to Help Minimize Swelling and Pain
Here are some other helpful tips to keep you doing more of what you love:
- Choose the Right Footwear: Supportive hiking shoes or boots that fit well and prevent pressure points. Having the right footwear for the terrain is very important to make sure you are not slipping. They should fit snugly but not be restrictive. Arch support helps to reduce the achy foot pain.
- Take Breaks and Elevate: When you stop to rest, try to elevate your feet on a rock or log, anything to give gravity a hand at moving fluid back up to the heart.
- Hydrate Before and During the Hike: Drinking water helps to flush excess sodium and reduces fluid retention.
- Stretch Your Calves and Ankles: Gentle stretching before, during breaks, and after your hike can keep muscles loose and blood flowing.
Fall is a beautiful time to get outside and with the right strategies, including compression, legs and feet can keep comfortable and focused on achieving goals. Whether you are tackling the newest weekend trail or just enjoying the changing leaves on a nightly stroll, your comfort matters. Making sure you are equipped with the right footwear and some compression socks allows you to do more, one comfortable step at a time. To ensure you’re getting the best fit and support, book an appointment with a BioPed clinician today. We’re here to help you stay active, pain-free, and confident this fall.
