It's a good idea to prevent Heel Lift in hiking boots.
If you get blisters on the backs of your heels when you hike, it's most likely caused by heel lift in your boots.When your foot lifts up from the sole, it causes a problem with the back of the boot.Most of the time, this happens when you climb up a hill.There are a number of things you can do to eliminate that issue.Buying boots that fit your feet correctly, lacing your boots properly, and using tricks and hacks are some of the things that are included.
Step 1: Measure your feet to make sure they fit.
You can get an exact measurement of the length of both of your feet by going to a shoe store.Getting an exact measurement will help you find the right boots.When buying boots, you will need to adjust for the different lengths of your feet.It comes into play around the balls of your feet.If you have rubbing on the sides of your heels, your boots are too wide.Many people with blisters on their heels have narrow heels due to the boot being too large to hold the heel in place.If you have a low, medium, or high volume foot, this is how it is described.This measurement shows how skinny your feet are.Two people have the exact same shoe size and width, but they have different fit in the same pair of boots.If you have low volume feet, your foot can slide up into the extra room in your boot and cause blisters.
Step 2: There are brands and models that favor your foot type.
Some manufacturers make boots that fit certain criteria.Search for brands that cater to narrow feet.There is a local shoe store that sells hiking boots.Ask for brand and style suggestions.You can find the details of your feet on the web.Try searching for "hiking boot brands narrow toes," "best hiking boots low volume feet," and so on.
Step 3: Before buying boots, try them on.
You can get a good deal on boots online, but you can't be sure that they will fit your feet.It's important to know how the boot will affect your feet before committing to wearing them.You can get boots from a retailer with a flexible return policy.If they are not a good fit, return them.
Step 4: Don't get boots that are too small.
People buy shoes that are too small for them.Feet swell throughout the day, so you need a bit of extra space in your boots to account for this.If you want to try on hiking boots in the evening, you will have swollen feet.
Step 5: Break in your hiking shoes.
If you want to go on a hike with your new boots, don't get too ambitious.Give your feet a chance to conform to the boots.Wear them around your house.Wear them on short trips around town.Wear them on an easy, short hike once you have done that for a week or so.For the first 15 miles you spend in your new boots, be patient and hike slowly, gradually increasing distance and elevation gain.
Step 6: Put your foot down in the area where your ankle meets it.
As you tighten your laces, make sure that the boot is snug at the top of the foot because it's a big cause of heel lift.If that area of the boot is close to the ground, there is no room for your foot to come out.The laces should be tightened so that they are snug, but not so much that the pressure hurts or cuts off your circulation.
Step 7: The laces of your boots should be tensioned using a surgeon's knot.
If you want to keep the toe box loose and wide but also tighten the boot around your ankle, this is the technique for you.Start by lacing around the top of your foot and then use a double overhand knot to allow you to lace more tightly the rest of the way.Cross the laces over the top of the foot to make a surgeon's knot.Put one lace under the other.Everyone makes a simple knot when starting to tie their shoes.Bring the same lace over and under the other lace again.The tension is locked in by the extra loop.Pull the laces apart to tighten them.
Step 8: The lacing on short boots should be kept tight with the heel lock technique.
You should lace your shoes through the lower lacing holes.You should stop before you get to the hooks.There are two hooks on each side of a hiking boot.They should go straight up to the hooks instead of crossing the laces.From the hooks, cross the laces and bring them underneath the lace that went straight from the lacing hole to the hook.Tie the laces tightly.The pulley system will lock your foot into place.
Step 9: The tie off point should be at the top of the foot.
You should lace the boot until you get to the center point.To cinch the boot at the top of the foot, cross each lace over it and loop one under it.Pull up the laces and place them on the very top hook on both sides of the boot.When they get back to the top of the foot, lace them down.A strong cinch at the top of the foot can be created with this technique.
Step 10: Hikers need to double up their socks.
Another layer of socks can fill up the empty space if your feet move a little when hiking.As you hike, the extra socks will give you more cushion.Double socks can make your feet sweaty.
Step 11: Purchase insoles to help fill out your boots.
If you can't fit your boots in your feet, your heels will lift up and down as you hike.There are many insoles made for hiking that will raise your feet and reduce the amount of rub against the boot.Talk to your local outdoor store or specialty shoe store about what insoles might be right for you.
Step 12: You can make tongue depressors.
This is a piece of foam that goes between your foot and the tongue of your boot, or between the laces, to fill out extra space that can't be reduced during lacing.Purchase a piece of foam that is 4 inch (0.64 cm) thick from an online retailer or from your local craft store.To fit the space under or on top of the tongue of your boot, cut out two pieces with a pair of scissors.If you have low volume feet that push up into the tongue area, you can use this.
Step 13: Before you put on socks, apply an anti-chafing product to your heels.
If you are dealing with heel lift, it's a good idea to use balms on the body.If you want to protect your heels from blisters, rub the product all over them.A balm is similar to the consistency of stick deodorant and not a creme or gel.A creme or gel won't work as well as a creme.Follow the directions on the packaging for how to apply the product.There are a lot of products at big box stores that are made to reduce friction.
Step 14: It's a good idea to wear a liner sock to provide a barrier.
If you have thick hiking socks, put a thin pair of natural-fiber socks under them.The liner sock is supposed to stay in place when your feet move in your boots.This can help people with narrow feet fill up space in their boots.
Step 15: Use wool hiking socks.
Wool socks pull water away from the feet instead of keeping it in like cotton socks.In person and online, wool socks are available from a wide variety of retailers.Thick wool socks can help fill up the foot beds of narrow feet.Thin wool socks can be used if you have wide feet.Thin and thick wool socks can be found in outdoor stores.
Step 16: As soon as you feel the hot spots forming, apply moleskin, leukotape, or duct tape.
If you still feel a blisters coming on despite your prevention methods, take care of it as soon as possible.If you want to protect it, cover it with a protective layer.moleskin is the best product to use for this purpose.When going on a long hike, it is a good idea to always carry one of these products.They are able to save you from a long walk.
Step 17: During breaks, let your feet breathe.
Take your shoes off when you take a break from hiking.The chance of blisters forming on your heels will be reduced because of this.If you have socks, replace them with a dry pair.