expedition playbook: foot care

Let’s face it: adventure racing does not make for pretty feet. Even in day-long races, you’re spending significant time on your feet, and even when you aren’t, you’re likely feeling the effects of the grime and wet you’ve subjected them to. In a multi-day race, the soreness, the blisters, and the abrasions will be compounded.
 
So, what can you do about it?

(Note: we're going to refrain from photos in this one!)
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pre-race

​First, spend time on your feet. This means more than just getting out for long runs. Hit the trails with a pack. Add some weight. Mimic the gear, food, and water you will haul during the race and toughen those feet up.
 
Second, do a little bit of learning. Read, watch videos, and familiarize yourself with first aid items and strategies to treat blisters, manage infections, and bandage wounds. It’s not a bad idea to practice blister bandaging and experimenting with dressings to see what works and what actually stays on when you get out in the woods. Youtube is a great place to learn different techniques.
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Gear up
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Experienced adventure racers rely on a few crucial items aimed at taking care of their feet during the race.

• Shoes. This should go without saying, but find shoes that work for you.
  • You will want shoes that are reasonably light but sturdy enough to hold up under unforgiving conditions. Few shoes are designed with the wet, dirty, off-trail conditions of an expedition race in mind. Do your homework. Ask around. See what works for others and then try them yourself – before your race.
    • Be aware the ultralight shoes that may get shredded when you’re bushwhacking off trail.
    • Consider a shoe with a protective toebox.
  • The most important thing you can do is to make sure that you find the right shoe for your feet and then test them out with some long sessions and see how your body responds. Some racers prefer the ultra-padded soles of Hokas, while others are more comfortable in the ultra-stable Salomons. Some like a shoe that hugs their feet; others want a wide toebox so that they can move around. There is no one right shoe, but there is likely a right shoe for you.
  • Buy big. If you are new to ultra-endurance events, be prepared that your feet will likely swell. The shoe that is comfortable but snug on Day 1 may be so tight that it causes painful blisters on Day 4. Many adventure racers buy a half size up, or even a full size. You may also consider bringing a bigger pair for the second half of the race.
  • On that note, bring extras. As we discussed in our Expedition Playbook entry on gear, if you are able to pack extra shoes, do so. Being able to mix things up helps your feet. New or fresh shoes may relieve rubbing and will give your feet a break from day-old grit and grime.
• Lubricant. There are a number of excellent lubricants out there that all will help keep your skin healthier during the race. Find lube that holds up well in wet conditions and ideally provides lasting protection. Some lubes offer antibacterial protection. Some are designed with more natural ingredients. Some will last longer. Some may stain your clothing. Once again, experiment. Try it on a long hike; try it in wet conditions. Train with it and see how your feet feel and respond in gnarly conditions.
• Insoles. Consider inserts if your feet need some extra support. You might consult with a podiatrist for specific recommendations here.
• Trekking Poles. While they may not immediately relate to your feet, using trekking poles can relieve your feet of some of the inevitable pounding and wear and tear. This might translate to more efficient travel later in the race and might make the difference between a team being able to shuffle and jog versus hobbling along.
• Socks. Here again, personal preference is key. Some folks like thicker and more cushioned socks. Others prefer something thinner. Experiment. You may get by with a certain sock in shorter events or in training. But what happens when you spend 10-20 hours on your feet… or longer?

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race week

Pro-Tip: if you have found your preferred lube (at Rootstock, we are big fans of Foot Kinetics’ Hike and Run Goo for our feet), lube those feet up for several nights in advance of the race, throw on a pair of socks, and go to sleep. This “prepping” can pay dividends during the race by developing a level of protection before you head into the woods

​Before the race begins, make sure you store lube for all stages of the event. It’s a good idea to keep bigger tubes in bins, bags, and boxes that will be available in transition areas. You will also want to make sure at least one member of the team is carrying lube on the course in case (when) you need to stop to address foot issues.

Once out on the course:

• Listen to your body. Your feet will be sore, no question. Tylenol, shifting weight around the team, and avoiding pavement may provide some relief. Make sure that you’re tuned into what you’re feeling and take proactive measures to address it before it moves from inconvenient to emergent.
• To that end, identify hot spots as early as possible. The classic mistake that so many people make is to gut it out. Sure, if you are a mile away from the end of the final foot section, put your head down and get to the finish line. Otherwise, stop and address the issue. A few minutes to clean feet, change socks, reapply lube, or manage an oncoming blister is absolutely worth it. If you’re stubborn (and we’ve all been there), you may throw away hours of time later in the race when your feet are too ravaged to move efficiently. That isn’t a nav mistake or a bonk that you can recover from; badly blistered feet won’t heal during the race, and even the toughest competitors may succumb to bad feet if the blisters are bad enough or infected.
• Be prepared to treat blisters or wounds. Make sure you have a small foot-care kit, and know how to use it. Here are some crucial items to have at your disposal, though there are various different approaches to blister management.
  • Needle/safety pin. You may need to drain a blister; make sure to sterilize your needle first. Draining the blister in a controlled environment can prevent it from tearing or ripping on its own, a situation that can make you more susceptible to infection or create significant pain. Pop the blister with a sterilized needle early if that hot spot starts to bubble and gently drain it of fluids. It can help to poke two holes in the blister to facilitate drainage.
  • Clean the wound. If you have some fresh water, rinse off your feet. Then use antiseptic wipes (go for iodine wipes; alcohol wipes will work, but they have been shown to kill tissue).
  • Then you will want to apply some antibiotic ointment. This is crucial to help prevent an infection that might set in before you reach the finish line and can clear your feet properly.
  • Covering the blister site can be tricky. Some people use moleskin. Others prefer dressings specifically designed for blisters. Sturdy band-aids also work. The key is something that will stay secure and protect the site. Again, make sure there is ointment in there. Not only will this fight infection, but it adds a nice layer of lubricant to prevent further rubbing. You may want to consider using some athletic tape or wrap to more fully secure the dressing.
  • Finally, apply Tincture of Benzoin. Tincture can help secure a bandage to your skin and is valuable in helping with blister dressings.

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If sleep strategy is the hidden discipline of expedition races, your feet are your silent teammates. You need to train them, prepare them, respect them, pay attention to them, and nourish them during the race. Just as a teammate driven too hard likely will fold and drop from the race, untended feet are likely to fail you and your team. No one wants to stop mid-race to tend to a hot spot or work on a blister, but taking the time to do it right, like anything else in AR, will pay dividends later in getting you to the finish line