Having Grand Canyon National Park right here in Arizona is not only a gift to us Arizonians, it’s a hiker's paradise! That being said, the Grand Canyon and its demanding terrain can take a toll on your feet. Planning a trip with enough time to train is so important, and I see many patients who get injured if they aren’t prepared. From the steep inclines and declines that strain your calves and feet, to the high altitude that can cause swelling and fatigue, the canyon presents unique challenges. Carrying heavy backpacks, spending long hours on your feet, and exposure to varying weather conditions further increase the risk of foot problems. To ensure a comfortable and injury-free adventure, proper foot care is essential. This guide offers advice from my experience as a podiatrist specialized in sports medicine, living & working with patients who take on the Grand Canyon annually.
Before diving into foot care, it's crucial to understand the unique challenges the Grand Canyon presents:
Terrain: Rugged, rocky trails with varying elevations.
Weather: Extreme temperatures, from scorching heat to freezing nights.
Distance: Long hikes, often with heavy backpacks.
Your footwear is the foundation of overall footcare, especially in the terrain found at the Grand Canyon. I’ve sat in the exam room with patients who bring in 8-10 pairs of shoes for me to evaluate, and I enjoy doing it because it’s important to ensure you wear the right shoe gear. The right footwear is key for longevity, if you’re unsure you are in the right shoe–talk to a professional. Remember to opt for sturdy, broken-in hiking boots or shoes with adequate ankle support. Consider the following:
Fit: Ensure a proper fit, with enough room for your toes to wiggle.
Waterproof or Water-resistant: Depending on the season and trail conditions.
Lacing System: Secure lacing helps prevent blisters and discomfort. Sometimes I recommend a “skip lace” if you have any nerve issues or are prone to swelling.
Sole: A grippy sole is helpful when navigating rocky terrain.
Conditioning: Gradually increase hiking distance and intensity to build foot strength and endurance.
Moisture Management: Keep feet dry by wearing moisture-wicking socks and changing them regularly. Sometimes carrying a small can of lysol (pocket sized) is helpful to keep bacteria at bay when you take off your shoes. I recommend spraying the insides of the shoes and letting them air out.
Skin Care: Apply a foot cream or lotion to hydrate and protect the skin.
Nail Care: Trim toenails short and straight across to prevent ingrown nails. If you have a history of getting subungual contusions (bruises/blackened nails)--I always recommend wearing a toe sleeve over the area to help protect it.
Layer Your Socks: Consider wearing two pairs of socks for added comfort and blister prevention.
Break-in Period: Ensure your footwear is well-broken-in before embarking on a Grand Canyon hike.
Listen to Your Feet: Pay attention to any discomfort or hotspots and address them promptly. If you’re noticing pain on a hike on the canal, or on Piestewa–you’re going to certainly notice it at The Grand Canyon. Address it sooner rather than later with your podiatrist!
Trail Breaks: Take regular breaks to rest your feet and reapply foot powder if needed.
Hydration: Stay hydrated to prevent dry, cracked skin.
Cleaning: Wash your feet with mild soap and water to remove dirt and sweat. Make sure you dry between your toes!
Moisturizing: Apply a foot cream or lotion to rehydrate the skin.
Elevation: If possible, elevate your feet to reduce swelling.
Blister Care: Properly treat any blisters to prevent infection. This might mean bringing moleskin, bandaids, or blister pads.
Footwear Accessories: Consider using gaiters to keep debris out of your shoes.
Insoles: Orthotic insoles can provide additional support and comfort. At Arya Foot & Ankle, we can make them unique to fit with a prescription for your foot issue or get you set up with a medical grade option to help bring the ground up to you.
Foot Powder: Apply foot powder to absorb moisture and reduce friction.
Sunscreen: Protect your feet from sunburn by applying sunscreen! Especially for the times you have them out while you’re enjoying a snack and being done with the hike.
By following these guidelines, you can significantly reduce the risk of foot problems while enjoying the wonders of the Grand Canyon. Remember, prevention is key. If you experience persistent foot pain or discomfort, consult a healthcare professional. For personalized foot care advice, visit our website at Arya Foot & Ankle or call 602-309-8788 to set up an appointment. We are conveniently located in the Phoenix-Arcadia area, and we are available over lunch & Saturdays. We look forward to taking care of you soon!
