Let’s Talk About Feet

Nothing will kill your desire to walk more quickly than painful feet. Sore muscles, plantar fasciitis, hot spots, and blisters can all be demoralizing on a walk, especially one where you are carrying extra weight. While a lot can happen to your feet, the goal is to prevent the preventable.

Foot Care and Preparation for a GORUCK Challenge

Your feet are your most important asset during a GORUCK Challenge. They will carry you through miles of rucking, uneven terrain, mud, water, rocks, and unpredictable weather conditions. Taking care of your feet before, during, and after the event is critical to minimize the risk of injury and blisters.

Before the Challenge

• Toughen your feet. The best way to prevent blisters is to have tough feet. You can toughen your feet by gradually increasing the distance and duration of your ruck marches. Start with short, light rucks and gradually increase the weight and distance as you get stronger.
• Wear the right socks. Injinji and wool socks are excellent choices for GORUCK Challenges. Injinji socks are toe-separating socks that help to reduce friction and prevent blisters. Wool socks are wicking and breathable, which helps to keep your feet dry and comfortable.
• Use LeukoTape. LeukoTape is a breathable adhesive tape that can be used to protect your feet from blisters. It can be applied to areas where you are prone to blisters, such as the heels, balls of the feet, and toes.
• Use Tuf-Foot. Tuf-Foot is a toughening spray that can be applied to your feet to help strengthen the skin and make it less susceptible to blisters. It is important to start using Tuf-Foot well in advance of your event so that your feet have time to toughen up.
• Other Techniques. Here are some other techniques that you can use to prevent blisters and strengthen your feet for a GORUCK challenge:
• Trim your toenails short and keep your feet clean and dry.
• Wear well-fitting boots or shoes that are broken in.
• Take breaks during your ruck to air out your feet and change socks if necessary.
• Apply foot powder or antiperspirant to help reduce sweat and odor.
• Massage your feet after your ruck to help relieve soreness and improve circulation.

During the Challenge

• Change socks regularly. If your socks get wet, change them as soon as possible. Wet socks can increase the risk of blisters.
• Inspect your feet regularly. Take breaks throughout the challenge to inspect your feet for blisters and other injuries. If you see a blister, treat it immediately.
• Keep your feet clean and dry. Wash your feet at the end of each day and apply an anti-chafing cream to prevent blisters.

After the Challenge

• Rest your feet. After the challenge, give your feet a few days to rest and recover. Avoid rucking or other strenuous activities until your feet are fully healed.

Other Techniques to Prevent Blisters and Strengthen Feet

• Wear properly fitting boots. Boots that are too tight or too loose can cause blisters. Make sure that your boots fit snugly but comfortably.
• Use a foot powder or antiperspirant spray. This can help to keep your feet dry and reduce friction.
• Massage your feet. Massaging your feet can help to improve circulation and toughen your skin.
• Do foot exercises. There are a number of foot exercises that you can do to strengthen your feet and ankles. These exercises can help to reduce the risk of injuries and blisters.

Here are some examples of foot exercises:

• Toe raises: Stand with your feet shoulder-width apart and slowly raise your heels off the ground. Hold for a few seconds, then slowly lower your heels back down. Repeat 10-15 times.
• Ankle rolls: Sit in a chair with your feet flat on the ground. Slowly roll your ankles in a circular motion, 10 times in each direction.
• Towel scrunches: Sit in a chair with a towel on the floor in front of you. Place your foot on the towel and scrunch the towel towards you with your toes. Hold for a few seconds, then release. Repeat 10-15 times with each foot.

Following these tips can help minimize or prevent blisters and keep your feet healthy during your GORUCK Challenge.