Andrew Rice, DPM, FACFAS, Podiatric Medicine and Surgery
As the trails begin to dry out, spring and summer in the mountains invite us back outside through running, scrambling up rock faces, hiking to alpine lakes, and floating our favorite rivers. As a podiatrist, I see this seasonal shift reflected clearly in my clinic. With a little preparation and awareness, many warm‑weather foot and ankle injuries can be prevented before they sideline your adventures.
Preparing for Running, Climbing, and Hiking
Spring enthusiasm often outpaces tissue readiness. Here are some quick tips for getting back into the swing of the outdoor season:
Runners: Gradually increase mileage and vary terrain to avoid repetitive stress injuries. Trail running places additional demand on ankles and calves, so short, easy runs are a smart starting point.
Climbers: Pay attention to forefoot stress and toe positioning, as tight shoes and aggressive edging can irritate joints and nails.
Hikers: Begin with lighter packs and shorter elevation gains before committing to full summer objectives. Cross‑training, flexibility work, and rest days are part of training.
Uneven terrain is beautiful, but it demands respect. Ankle sprains remain one of the most common injuries this time of year, often occurring early in the season when stabilizing muscles are deconditioned. Sudden increases in activity, longer hikes, faster runs, and technical climbs, can also lead to strains and overuse tendinitis, particularly of the Achilles and peroneal tendons. Ease into your season. Strengthening exercises, balance training, and proper warm‑ups are essential for injury prevention. If swelling or pain persists beyond a few days, don’t push through it. Early treatment prevents chronic problems.
Foot and Ankle Safety on the River
Rivers add a unique set of hazards to feet and ankles, from slippery rocks to hidden debris and cold water. Bare feet may feel free, but they leave you vulnerable to cuts, bruises, and fractures. Well‑fitting river footwear with solid traction and heel security are critical. Avoid flip‑flops or loose sandals that can twist or snag and increase injury risk. Cold water can also reduce sensation and reaction time, making ankles more prone to missteps. Take extra care when entering and exiting the river, when many injuries occur.
Summer Skin Care for Feet
Warm weather brings sandals, sweat, and prolonged moisture—perfect conditions for blisters, fungal infections, and cracked skin. Keep feet clean and dry, change socks frequently, and allow shoes to air out between uses. Sunscreen isn’t just for shoulders; the tops of feet burn easily at altitude. Address hot spots early with padding or tape, and don’t ignore thickened skin or cracks, which can deepen and become painful. Healthy skin is your first line of defense outdoors.
Choosing the Right Hiking Boot
A new season often means new gear, and hiking boots deserve careful consideration. Fit matters more than brand or price. Your boot should accommodate foot shape, arch type, and intended terrain. Look for adequate toe room to handle descents, firm midfoot support for uneven trails, and an outsole designed for the surfaces you frequent. Break boots in gradually, never debut new footwear on a big hike. A professional fitting or gait assessment can save you miles of discomfort and potential injury.
The mountains reward preparation as much as passion. By respecting your feet and ankles, you set yourself up for a season measured in summits, miles, and memories. If pain does arise, early evaluation can keep a small problem from becoming a summer‑long detour. Take good care of the feet that get you there and enjoy your outdoor adventures!