Hikers and runners often experience hot feet or a burning sensation during their favorite activity.
Warm feet when hiking is a natural process. Your feet heat up when you walk or run.
Overheating is less expected. It is often caused by problems with your socks and shoes (this can be resolved) and fatigue after a long walk (you can recover more quickly with a few simple gestures to relieve your feet after the hike).
When your feet get hot while hiking, the first thing you need to do on your end is to examine your shoes, soles, and socks and solve what can be solved at home.
If your feet get too hot when you walk long distances, this may also signify fungus or other lesions. Do not hesitate to consult your doctor if symptoms persist.
Your shoes are too hot.
Wear different shoes for different seasons
This was something I never paid attention to when I was younger.
I wore the same hiking shoes no matter what the season or temperature.
My hiking shoes were neither too light, like for summer hiking, nor too heavy, like for winter hiking.
I wore them in all weathers.
As a result, my feet were sometimes (often) too warm in the summer and not warm enough in the winter.
I now have two pairs of hiking boots, one I use in the warm spring and summer and one when winter arrives.
Other tips to keep your feet cool
- Choose fabric shoes over leather shoes. You may be wearing shoes and insoles that do not breathe. Without air circulation around your feet, warmth and sweating are inevitable.
- Get the correct shoe size. Your feet swell when you walk. If your shoes are too small, air cannot circulate, and you will have more friction between your foot and the shoe. Shoes that are too big can also contribute to friction because your feet move around too much. But an extra half or full size is better. Here’s a guide to choosing your hiking shoes and boots.
- Lubricate your feet. Use an anti-blister/rubbing product. This will help reduce friction and prevent blisters.
Last update on 2023-03-27 / Affiliate links / Images from Amazon Product Advertising API
- Lace your shoes properly. You may have laced your shoes too tightly, causing restricted blood flow or even irritation to the nerves at the top of your foot. You should be able to slip a finger under the lace. Remember that your feet swell when you walk, and you may need to loosen your laces after you warm up. There are lacing techniques to make sure you don’t over-tighten sensitive areas.
- Choose a well-cushioned sole. Fatigue on your feet from long days of walking can also lead to overheating. You may need more cushioning in the shoes you use for longer distances. Look for shoes that are designed for higher mileage and have good cushioning.
- Change your comfort insoles. Some insoles can make your feet hot, even if your shoes are breathable. Buy new insoles or replace them with insoles from another pair of shoes to see if they are the culprit.
You’re allergic to your shoes.
You may have a shoe allergy, which can manifest as a sensitivity to the fabric, adhesives, dyes, or leather tanning chemicals in your shoes.
- Be aware: Note if your symptoms only occur when you wear a specific pair of shoes.
- Try different types and brands of shoes: The chemicals used in their production are different for leather versus fabric and vary by brand and manufacturer.
Your socks can also be too warm.
That piece of fabric surrounding your foot can cause a lot of discomforts. The choice of socks when hiking is a crucial element to avoid overheating.
- Avoid cotton: Cotton is a natural fiber, but it is not suitable for walking because it retains sweat and keeps the foot moist, even wet. It is better to wear socks made of synthetic fibers or, better, made of wool.
- Choose the suitable wool: Wool socks can also cause itching and burning sensations for many people. If you like wool, choose hypoallergenic wool socks to see if you continue to have the problem. Some people are even sensitive to specific blends. Merino wool is known among hikers to be the best option.
Last update on 2023-03-27 / Affiliate links / Images from Amazon Product Advertising API
- Be aware: You may be sensitive to other fibers or dyes in the socks, so take note of the socks you wear when you feel excessive heat in your feet. You may also be sensitive to laundry products and want to try switching to a different type or brand.
You may have fungus on your feet.
You can’t see them, but you often feel itching between the toes or even experience skin peeling off.
The feeling of heat can become unbearable.
In this case, you need good foot care.
Consult your doctor for more information. But here’s what you can do already to avoid this problem:
- Alternate pairs of shoes: Fungi like to grow in damp places, so change shoes frequently and put them in the sun to dry. Don’t hesitate to wash them from time to time and use baking soda to eliminate bad odors (Sprinkle a heaping tablespoon into each shoe. Put it everywhere. Leave it on at least overnight, maybe even 24 hours. Then empty the shoes and brush to remove any residue.).
- Keep your feet clean: Wash and dry your feet after hiking.
- Go to the pharmacy: There are various powders and non-medical remedies to treat fungus.
The nerves in your feet may be sensitive.
You may have nerves in your feet that are very sensitive, even affected by a disease called peripheral neuropathy.
Heat is a symptom of peripheral neuropathy but can also be a tingling, numbness, or tickling sensation.
- Get a checkup. If you’ve been experiencing recurring foot heat despite trying everything, and if you haven’t had a physical in a while, it’s time to make an appointment and discuss it with your doctor.
- Other factors that can produce peripheral neuropathy include alcohol abuse, circulatory disorders, etc. These are rarer causes, but still worth investigating.
- Move and massage your feet. Walking is good for the peripheral nervous system because it improves blood flow to the feet. Foot massage, as well as foot baths, have the same effect.
Personal care for hot feet while hiking
Simple changes or additions to your daily routine and habits can help.
- Soak your feet in cool water. Do not use ice, as it can damage your skin.
- Try changing your shoes, socks, and insoles to see if they contribute to the problem.
- Change your shoes and socks immediately after the hike, allowing your boots to air dry without putting them in a gym bag. This will help reduce the risk of fungus growth.
- Have at least two pairs of hiking shoes and socks, and alternate (I know that carrying a second pair of hiking shoes can be heavy in your backpack).
- Don’t wear shoes that are too worn out. Hiking shoes have a limited lifespan, so replace them with the same model if you love to wear them.
- Protect your feet from blisters while hiking using the right socks, foot powder, and lubricant and protecting the areas where rubbing occurs.
- See your doctor for an examination and mention the burning problem in your feet and any tingling or numbness in your hands or other areas of your body.
Conclusion
If your feet get hot while hiking, you may be able to appease them by changing your shoes and socks.
Your feet naturally heat up and swell when active, and you need the right combination of shoes and socks to help them release excess heat.
See your doctor if your symptoms persist and are not associated with walking.
Also, any signs of an infected wound should be treated, especially if you are in poor health.
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