Why Do My Feet Burn when Hiking? [Causes and Cures]




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Sore Feet

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Many people who go hiking experience the pain of burning feet. Why does this happen? Why do my feet burn when hiking? Why does it feel like my shoes are on fire and I’m walking on coals? Burning feet can be caused by a variety of factors such as socks, moisture, sweat, and more.

This article will discuss what causes your feet to burn while hiking and how you can cure them!

In this blog post, we will answer the question “why do my feet burn when hiking?” Why does it happen and what can you do about it? We’ll also share some of our favorite natural remedies for burning feet.

What Causes Your Feet to Burn While Hiking

There are a few different things that can cause your feet to burn while hiking. One of the most common causes is when you hike in hot weather and your feet become overheated.

Another common cause is when you hike on uneven ground and your feet are constantly twisting and turning. This can cause the muscles and ligaments in your feet to become tired and sore.

If you’re wearing new shoes or boots, they may not be broken in yet and this can also cause your feet to feel sore while hiking.

You can also try to prevent your feet from burning by wearing well-fitted shoes or boots that are made of breathable material.

You should bring extra pairs of socks with you on the trail, especially if it’s warm outside since your feet will sweat more and you’ll want to change into a dry pair once they become wet.

Why Does It Happen and What Can You Do About It

Why do my feet burn when hiking? Why does it happen and what can I do about it? One of the most common complaints hikers have is a pain in their feet. Why am I getting blisters on the bottoms of my feet after walking on the pavement?

Why are my soles burning during an uphill hike? The pain is usually due to either too much pressure on the area where your arch is or not enough support.

Here are some ways to help prevent foot problems during walking or running that may apply to you: – Walk slower with shorter strides so there’s less pounding – Make sure your shoes fit right (tight enough but not too tight) – Wear moisture-wicking socks like Injinji toe socks which help keep your feet dry – Use shock-absorbing insoles like Superfeet

– Take mini-breaks during long hikes to rest your feet

If you’re still experiencing pain after trying these tips, there are other things you can do such as: – Get a custom orthotic device made specifically for hiking boots

– Use a hiking boot insert that’s specifically designed to keep your feet comfortable during walking and activity such as Superfeet

– Apply petroleum jelly like Vaseline before hikes to help prevent blisters – Use moleskin or Spenco Second Skin on hot spots (blisters) If the pain is too unbearable, use over-the-counter anti-inflammatory drugs like Aleve and Ibuprofen.

If the pain is on your heel, you may have plantar fasciitis (heel spur syndrome), a common cause of heel pain that occurs when the thick band of tissue connecting your bones becomes inflamed or irritated due to overuse.

You can treat it by avoiding hiking with heavy packs, doing stretches and exercises for your feet, and using a night splint to keep the plantar fascia stretched while you sleep.

Are Your Hiking Boots/walking Shoes Too Hot

The hiking boots /shoes might be too tight, or the feet could be sweating in response to some other discomfort, like blisters. Another possibility is that when you start hiking your quad muscles repeatedly tighten up when rounding corners or when ascending hills.

The tightening pulls on the Achilles tendon and this can make your foot feel like it’s on fire. The solution to this problem is to change shoes.

Also, tightness in shoe fasteners or boots can cause pain and cramping in the calf muscle after hiking for a prolonged period of time. For every occasion where tightness occurs, there are one-size-fits-all solutions to end uncomfortably burning feet by loosening shoe straps.

Wear Different Hiking Boots or Walking Shoes for Different Seasons

Hiking Shoe with Sore Foot
Hiking Shoe with Sore Foot

One way to prevent your feet from burning when hiking is to wear different shoes for different seasons. For example, you can wear shoes with thicker soles in the winter, and wear shoes with lighter soles in the summer.

Another way to prevent your feet from burning when hiking is to make sure that you are well-hydrated before you start hiking, and that you take regular breaks throughout the hike.

This will help to keep your body hydrated, which will in turn help to keep your feet hydrated.

Consider Boot Inserts to Cushion Your Feet

If you’re experiencing discomfort or pain in your feet when hiking, you may want to consider using boot inserts to cushion your feet. Boot inserts can help to absorb shock and redistribute pressure, which can help to reduce the amount of pain and fatigue you experience while hiking.

Are You’re Allergic to Your Shoes

There are a couple of different things that could cause your feet to burn when hiking. One possibility is that you’re allergic to your shoes. Certain materials used in shoe construction, such as latex, can cause an allergic reaction in some people.

If this is the case, try switching to shoes made from different materials.

 Are Your Socks Too Warm?

When it comes to hiking, one of the main problems that can occur is having sweaty feet. This can cause your feet to feel hot and uncomfortable, which can be a distraction from the hike. In order to avoid this problem, it’s important to make sure that your socks are not too warm.

You may also want to consider bringing an extra pair of socks with you on your hike in case your feet start to sweat.

That piece of fabric that surrounds your foot can cause a lot of discomforts. In fact, the choice of socks when hiking is a key 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 right 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 certain blends. Merino wool is known among hikers to be the best option.
  • 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 may want to try switching to a different type or brand.

Do You Have Fungus on Your Feet?

One common cause of foot burning when hiking is a fungal infection. If you think you might have a fungal infection, check your feet for any redness, swelling, or cracking. You can also use a home test kit to see if you have a fungal infection.

Do you have fungus on your feet? If so, you might be experiencing a burning sensation. Fungal infections can be treated with over-the-counter medications or prescriptions from your doctor.

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.

Is the Weight of Your Backpack Too Heavy

The weight of your backpack is likely not the cause of your feet hurting. It’s more likely that you are experiencing discomfort because of the shoes that you are wearing or the way that you are hiking.

Try changing up your routine a bit to see if that helps. If your shoes are the problem, consider purchasing a new pair of hiking shoes that will provide more support for your feet.

If you continue to experience pain in your feet while hiking, it is important to consult with a doctor to determine if there is an underlying medical condition causing the discomfort.

Some potential causes of foot pain while hiking include: plantar fasciitis, Achilles tendon problems (tendinopathy).

Are You Drinking Enough Water During Your Hike?

You should be drinking to stay hydrated when you are hiking. You will need to drink plenty of fluids before, during, and after your hike to prevent dehydration.

Try Hydrotherapy to Increase Circulation in Your Feet While Hiking 

Hydrotherapy is an excellent way to increase circulation in your feet while hiking. It can also help to prevent swelling and discomfort.

The best time to give your feet a post-hike foot bath is after you have taken off your boots. This helps the water penetrate deep into the muscles, ligaments, and joints of your legs, which are especially important when hiking long distances or in tough terrain. The heat from hydrotherapy also increases blood circulation in our body

Personal Care for Hot Feet While Hiking

A few 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 shoes to air dry, without putting them in a gym bag. This will help reduce the risk of fungus growth.
  • Have at least 2 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 by 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.

Other Tips to Keep Your Feet Cool

Here are a few more tips to keep your feet cool while hiking:

– Wear light-colored, lightweight shoes.

– Wear shoes that breathe well.

– Pack a pair of wet socks to put on your feet when they start to feel hot.

– Take short breaks often to give your feet a chance to cool down.

– Drink plenty of water to stay hydrated.

– Wear sunscreen on your feet to protect them from the sun.

– If your feet are still burning, try using a cooling foot spray or gel.

If you’re experiencing pain in your feet while hiking, it’s important to find out the cause and address it as soon as possible. Here are a few of the most common causes of foot pain while hiking:

– Blisters. Blisters can form on your feet when they rub against your shoes or socks. To prevent blisters, make sure to wear proper fitting shoes and socks, and try to avoid wearing new shoes on long hikes.

If you do get a blister, avoid popping it, and instead treat it with a bandage or blister pad.

– Plantar Fasciitis. Plantar Fasciitis is an inflammation of the plantar fascia, a ligament that runs along the bottom of your foot. This condition can cause heel pain and stiffness in your feet. To relieve symptoms of plantar fasciitis, try wearing supportive shoes and taking anti-inflammatory painkillers.

– Bunions. Bunion forms when the big toe joints swell and stick out from your feet. This can cause a lot of pain in your feet while hiking which is why you should treat bunions as soon as you notice them developing. Try using compression socks, orthotic shoe inserts, or splints to help relieve symptoms.

– Tarsal Tunnel Syndrome. A tarsal tunnel is located at the back of your ankle and runs through your foot. This area can become inflamed, causing pain in the feet while hiking which you might feel as burning sensations under your toes. To treat tarsal tunnel syndrome, try using a foot massager or ice packs to reduce inflammation.

If you’re experiencing any type of pain in your feet while hiking, it’s best to consult with a doctor to find the root cause. With the right treatment, you can continue enjoying those hikes without having to worry about burning feet!

Some of Our Favorite Natural Remedies for Burning Feet

Some of my favorite natural remedies for burning feet are:

– Putting ice on your feet

– Soaking your feet in cold water

– Taking a foot bath with Epsom salt

– Applying a cold compress to your feet

– Massaging your feet with olive oil

– Drinking plenty of water

Doing any or all of these things should help to relieve the burning sensation in your feet and allow you to continue hiking without discomfort.

If the burning is severe, however, or persists after trying these remedies, it’s best to stop hiking and consult a doctor. 

What Is the Cure for Burning Feet?

Apply topical creams and ointments. Nonprescription creams and ointments containing capsaicin may be applied to the feet to relieve pain. Topical antifungal creams, lotions, sprays, or powders may be used to treat athlete’s foot.

How Do I Stop My Feet from Burning when I Hike?

Don’t pack your feet in ice; that can cause additional harm, rather than relief. Before your next run or walk, lubricate your feet with an over-the-counter anti-blister/chafing product. After your run, get out of your shoes and socks immediately and let your shoes dry unconfined (out of your gym bag).

What Vitamin Deficiency Can Cause Burning Feet?

Additionally, deficiency of vitamin B-12 in individuals who practice unbalanced and poor dietary habits may be responsible for burning feet. Vitamin B deficiency is also seen in people who have issues with absorption of this important vitamin in the guts.

Can Low Vitamin D Cause Burning Feet?

Other symptoms of vitamin D deficiency include depression and pins and needles, tingling or burning sensation in the hands, feet, and toes.

Symptoms of vitamin D deficiency can include muscle weakness, pain, fatigue, and depression. To get enough D, look to certain foods, supplements, and carefully planned sunlight.

Signs and Symptoms Might Include:

  1. Fatigue.
  2. Bone pain.
  3. Muscle weakness, muscle aches, or muscle cramps.
  4. Mood changes, like depression.

How Can I Boost My Vitamin D?

  1. Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. 
  2. Consume fatty fish and seafood. 
  3. Eat more mushrooms. 
  4. Include egg yolks in your diet. 
  5. Eat fortified foods. 
  6. Take a supplement.
  7. Try a UV lamp.

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, it’s warmth and sweating guaranteed.
  • Get the right 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 blister


If you are experiencing the pain of burning feet when hiking, don’t worry! I hope this article has provided a variety of potential causes and cures to help. We hope this information will help you get out on the trail again without any discomfort in your toes or heels! Happy Hiking.

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