How-to: Look after your feet on a DofE Expedition in 6 simple steps
When you head off on your DofE Expedition the last thing you want to be worrying about are your feet. Frankly, having blistery, irritating, and painful feet will turn a delightful expedition into a miserable one, which is why I developed these 6 simple steps to make sure your feet are snug, stable, and supported throughout your expedition.
The most important things in looking after your feet on a DofE Expedition are buying high quality, well-fitting boots, wearing proper hiking socks, breaking your boots in before the expedition, and once you’re on the expedition, taking your boots and socks off as soon as you finish hiking for the day.
1. Find the right boots for you
Finding the perfect set of hiking boots for you is no simple task. There are a number of considerations, from the cut, to the material, to the most important of all, the fit. This is why I recommend that everyone gets their hiking boots properly fitted at an outdoor retailer such as GO Outdoors. You could even make use of your DofE Card to get a extra discount (read my post on The complete guide to saving money with DofE for more information).
Choose the right cut
Hiking boots come in three cuts: low-cut (minimal or no ankle support), mid-cut (support below the ball of the ankle), and high-cut (support that wraps over the ball of the ankle).
For a DofE Expedition, you need ankle support and so should rule out low-cut boots. In fact, some expedition providers will not even permit you to start your expedition without boots with proper ankle support.
In terms of mid-cut vs high-cut, it is a matter of ‘what matters more’. Mid-cuts are lighter, more flexible and take less time to break in, whereas high-cuts are designed for carrying heavier loads, are sturdier, and provide more stability to your feet and ankles.
As someone who has quite severe flat feet, getting high-cut boots was a non-debate, as the additional ankle support is absolutely necessary in reducing my risk of rolling or twisting an ankle.
Find the best fitting boots possible
More important than anything else, the boots need to fit you. Some brands or models of boot simply don’t fit the shape and structure of certain feet, and that’s not a problem so long as it’s identified — you can always try on another pair. To make sure you find the best fitting boots for you, there are a number of things you can do.
Wear hiking socks when you’re trying the boots on (see below for more information on socks)
Walk up a slope and check that your heels don’t lift up from the sole of the boots as you climb
Walk down a slope and ensure your toes aren’t bumping into the front of the boots as you descend
Don’t ignore uncomfortable bumps and pinches as they might not go away in the future
If you’ll be wearing insoles or orthotics when hiking (like I do) then make sure to bring these with to the fitting
2. Get the right socks
Making up 50% of the clothing you put on your feet, the importance of socks is not to be underestimated: while you won’t notice when you’re wearing the right pair of socks for the job, you’ll certainly notice when you aren’t.
The most important thing to remember is to wear actual hiking socks, not your standard everyday socks (I’ve seen it happen). Hiking socks are longer, thicker, and usually made of different materials — all of which contributes to the overall comfort of your feet while on the trail.
Some people, especially those particularly prone to blistering, may choose to wear two pairs of socks. If you do this make sure to have a proper sock liner, and then a more cushiony, thicker pair on top. As I’ve never double layered socks, though, I can’t vouch for it one way or another.
For my Gold expedition I invested in these waterproof SealSkinz socks and found them to be exceptional. You can wear them for days at a time without any odour (or at least no odour relative to the rest of your body/clothes), reducing the overall number of socks you’ll need to bring with.
As well as this, they truly live up to their waterproof claims. One time I even — somewhat stupidly — dangled my feet into a running stream. The SealSkinz were so waterproof that I didn’t know my boots were thoroughly soaked until I looked down and saw!
3. Break in your boots before the expedition
It really is essential that your boots are broken-in before you start your expedition. If they’re not, you’re almost guaranteeing yourself some form of blistering and foot pain.
You don’t need to go on a marathon in your new boots before the expedition, but do try to wear them as much as possible in the run up to your expedition. At least a week before your expedition, start wearing your hiking boots around the house instead of your normal shoes. After a day or two, go on a few walks around the block and see how the boots feel — they should be starting to feel more ‘moulded’ to the shape of your feet. If you can, try to go on at least one longer walk (try to make it one hour plus) before your expedition.
4. Re-lace your boots to help solve any discomforts
The last time you gave any thought to the way you tied show laces may have been back in primary school — well, it’s time to think about it again.
Often little niggles or pinches will arise as you break in and start to use your boots. This should be OK: there are a number of specific ways to re-lace your hiking boots in order to relieve pains/discomforts, whether it’s squashed toes or slipping heels.
It’s worth mentioning first that if your boots are currently threaded in the normal fashion and you’re not experiencing any discomforts, then stick with it. There’s no point in changing a winning strategy.
The surgeon’s knot is used when your heels are slipping out from your boot. This is usually caused by boots with too much internal volume (i.e. are too big).
Window lacing (also known as box lacing) is best if you are experiencing pain along the top of your foot. By skipping one of the lace crossovers you alleviate tension on the top of your foot and thus reduce any discomfort.
Toe-relief lacing is perfect for if your toes are hurting. By skipping the first set of lace hooks, you reduce pressure on the boot’s toe box which will help to make your toes feel much less squashed in
For the details on how to tie the specific knots, watch this great video by REI:
5. Care for your feet during the expedition
Firstly, clip your toenails just before your expedition. When toenails get too long they can press into the front on your hiking boots, especially on downhills, and this can sometimes be very painful. So, it’s best to avoid this generally preventable source of discomfort and simply clip your toenails (not too short!) just before your expedition.
During the expedition, it’s vital you take your shoes and socks off after you’ve finished hiking for the day. This gives your feet necessary time breathe, as well as allowing your boots and socks to air and dry. On my DofE Expeditions this was the very first thing I did after we arrived at our campsite for the day, even before pitching the tent.
I spent the evening around the campsite barefoot and never ran into any issues (in fact I quite enjoyed it). However, if going barefoot is something you’d rather avoid, then simply bring with a pair of lightweight flip-flops.
Throughout your expedition it’s important to be aware of any discomfort that might turn into a blister. At the earliest sign of rubbing, put on a blister plaster. Remember: it’s much easier, and much more comfortable, to prevent a blister than to treat one. Only use Compeed plasters like these — all the other brands are notably worse.
6. After you’ve finished your expedition
To maintain the longevity and quality of your hiking boots you should give them a proper clean after your expedition. You don’t need any specialised equipment: simply scrub them down with mild soap and warm water (remove the laces first), then leave them to dry in a room with low humidity.