The Adelaide Hills is a walker’s paradise. Rolling landscapes, scenic trails, and crisp fresh air make every step a pleasurable adventure. Whether you’re exploring Mount Lofty Botanic Gardens, tackling the Heysen Trail, or enjoying a morning stroll around your neighbourhood, walking is one of the best ways to stay fit, well, active and connected with nature.
If you’re a regular walker, you’ll know the terrain in the Hills can be steep, uneven, and hard on your feet, therefore, looking after your feet is just as important as choosing the right track.
Here are our top 5 foot health tips to keep your feet comfortable, supported, and injury-free while you’re exploring the beauty of the Adelaide Hills – on foot!
1. Choose the right footwear for hilly and uneven terrain
Flat walking shoes might be fine for paved paths, but many Adelaide Hills walks involve gravel, rocks, and inclines. When choosing footwear, look for:
- Supportive soles with good grip to handle uneven surfaces (trail runners are also good walking shoes)
- Firm heel support to reduce the risk of ankle rolling
- Plenty of cushioning to absorb shock when heading downhill
- Breathable materials to keep feet dry and blister-free
If you walk regularly, investing in a quality pair of hiking shoes or boots can make a world of difference. There are many different options for walking running and trails today. Talk to one of our family-friendly podiatrists about the right type of shoe for your needs.
2. Wear the right socks
Wearing the right socks is important, but is also often overlooked. They are your first line of defence against blisters as well as providing additional cushioning. Choose moisture-wicking materials like merino wool or purpose-made synthetic blends, which keep your feet dry and reduce friction. Avoid cotton socks, as they hold moisture and can lead to hot spots or blisters on long walks.
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3. Stretch before and after you walk
Walking in the Adelaide Hills can put extra strain on your calves, arches, and ankles. Take a few minutes to:
- Warm up with ankle circles and gentle calf raises before you set off
- Stretch your calves and hamstrings after your walk to reduce tightness
- Roll your arches on a tennis ball at home to relieve any tension
All it takes is a few minutes of stretching to help prevent soreness and tightness and potential injuries.
4. Keep your toenails trimmed
It might seem like a small detail, but long toenails can cause pain when walking downhill, as they push against the front of your shoes and can cause trauma to the nailbed. Trim toenails straight across and file any sharp edges. This not only reduces the risk of ingrown toenails, but it’s also more comfortable, especially important if you’re out hiking for hours at a time.
5. Listen to your feet
Listen to any pain in your feet, don’t try and “walk it off”. It may be your body telling you something’s wrong. If you notice persistent aches, swelling, or changes in the skin or nails, make an appointment with one of our family-friendly podiatrists and have your feet checked. Catching small issues early can prevent bigger problems down the track.
Visit Sanders Podiatry at Stirling in the Adelaide Hills
Our family-friendly podiatrists at 14 Druid Avenue in Stirling help people of all ages – from toddlers to seniors – to maintain healthy feet as they grow and age.
We offer:
- Footwear advice to match your walking style and terrain
- Biomechanical assessments to identify and correct imbalances
- Custom orthotics to provide extra support on uneven ground
- Treatment for foot pain, blisters, and nail issues so you can keep enjoying your walks
Whether you’re a weekend hiker or a daily trail walker, we’re here to help keep your feet healthy and ready for the next adventure.
Book an appointment today at our Stirling clinic – your local podiatrists in the heart of the Adelaide Hills. Sanders Podiatry Stirling – 08 8339 3344.