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Trail Shoe Round-up

By Catie Kohler, PT, DPT

Whether you are hitting the mountains or your favorite city trail, correct footwear is essential to making your outdoor experience smooth and comfortable. Finding the right shoe not only keeps your feet feeling good, it can also decrease your chances of getting knee, hip, and lower-back pain resulting from improper support. With a multitude of styles, brands, fads, and claims out there, the process of finding the best shoe can be a bit overwhelming. Here are some hints and tips to help you narrow down the field.

First off, what type of shoe are you looking for? Following are the four main types of hiking footwear and a description of the activities for which they are intended.

Mountaineering Boot
If you’re planning on ascending peaks and scaling snow fields, a heavy-duty mountaineering boot is the choice for you. The sole is stiff, allowing for the addition of crampons, and the boot provides plenty of support and stability for the foot and ankle. The thick covering also offers protection from the harsh elements.

Hiking Boot
The traditional hiking boot also has a stiff sole, but it tends to be significantly lighter than the mountaineering boot. For the outdoor enthusiast who plans full-day hikes or even multi-day backpacking trips, a hiking boot will provide plenty of ankle protection and foot support.

Hiking Shoe
The hiking shoe allows more flexibility through the sole, with less ankle support. These shoes are versatile and will work well for city park paths or mountain trails.

Trail Running Shoe
This shoe is a hybrid of a hiking shoe and a running shoe. It is a light and breathable shoe, but it provides enough traction and support for running and walking on uneven terrain.

Now that you’ve decided in which category to start your search, several other aspects need to be taken into consideration. While trying on shoes, first get a feel for the width of the toe box. If you feel rubbing or “hot spots” on your big toe or little toe, consider an alternate shoe style or larger size that will provide more room for the digits to spread. The toe-box width is especially crucial if you plan to carry more gear on your walk. Increased weight causes your foot to splay, which can lead to rubbing and blister formation unless you’ve allowed for adequate width in the toe box. Secondly, assess how supported and snug your heels feel in the shoe. If there is slipping and sliding, try on other sizes and styles until you find a nice secure fit. Nothing will ruin a day of fun in the outdoors like a blister from an ill-fitting shoe.

If you plan to spend your outdoor time in wet areas, you should also consider waterproofing your shoes. Extra moisture in your shoes can lead to increased friction, chafing, and blisters. Some styles come with a membrane such as GORE-TEX®, providing protection from water while allowing your feet to breath.

The amount of ankle support provided by hiking footwear is important, especially if you have a history of ankle sprains or plan on traversing rocky, uneven ground. Hiking boots that come up and over your ankle will give you more stability and decrease your chance of falling and injuring yourself.

While finding the right shoe is crucial for injury prevention, getting your body ready for the impact of outdoor activities is just as important. Take some time to prepare yourself for fun and safety on the trail. Here are some quick ideas to get you started in the right direction.

Calf stretches: Keeping flexibility in your calves is necessary to avoid overuse injuries of the foot, ankle, and knee.

Squats: While performing a squat, make sure your knees do not push forward over your toes and don’t squeeze together. Squats keep your buttock muscles strong to prevent knee and ankle pain.

Toe walking is very helpful when training for ankle stability. Simply lift your heels so only the balls of your feet are touching the ground, being sure to support yourself on a wall or table if you feel unsure about your balance. Take small steps while keeping your knees straight. Eventually, working up to around 300 steps in a row will help to develop strength and stability of your feet and ankles.

If you’re in the market for a new pair of shoes and have a history of leg or back problems, a visit to your nearest Therapeutic Associates Inc. (TAI) physical therapist is a good idea. He or she can perform a gait analysis and foot evaluation to ensure you end up with the perfect fit. Visit www.therapeuticassociates.com for a location near you.

Catie Kohler, PT, DPT, works out of the TAI Downtown Portland Physical Therapy location (inside Bally Total Fitness). Kohler graduated from the University of Montana — School of Physical Therapy and Rehabilitation Sciences with a Doctorate of Physical Therapy degree. Kohler enjoys working with all types of patients and a variety of musculoskeletal disorders.