Love Hillwalking? Here’s How to Protect Your Feet on the Trails

There’s nothing quite like getting out into the hills — especially when the views around Loch Lomond and The Trossachs are calling. Whether it’s a gentle climb or a full-day trek, hillwalking is a brilliant way to stay active, clear your head, and enjoy the outdoors.

But let’s be honest — your feet take a real beating out there.

From sore arches to blistered toes and aching heels, even the most experienced hikers can run into problems if they’re not prepared. At The Springfield Clinic, we see a lot of hillwalkers looking for help with foot pain or injuries. The good news? Most issues are preventable — and if you do run into trouble, we’re here to help you recover and get back on the trail.

Why Hillwalking Is Tough on Feet

Walking uphill, downhill, and across uneven ground puts a lot more strain on your feet than a stroll on the pavement. Each step demands more from your muscles, joints, and ligaments — especially if you’re carrying a backpack.

Some common foot problems we see in hikers include:

• Blisters from rubbing boots or sweaty socks

• Heel pain (often plantar fasciitis) from overuse

• Toenail trauma from toes hitting the front of the boot

• Ankle sprains from uneven terrain

• Arch pain or collapsed arches after long walks

• Achilles tendon pain from climbing steep inclines

Sound familiar? Don’t worry — there are simple things you can do to stop these from happening.

6 Simple Ways to Look After Your Feet on the Hills

1. Wear Proper Walking Boots

Your boots should support your ankle and have a firm sole to handle rocky paths. Make sure they fit properly — not too tight or too loose — and allow room for your toes.

2. Break Them In Before a Big Walk

Never hit the hills in brand new boots. Wear them on short walks first to soften them up and spot any rubbing points.

3. Use Quality Hiking Socks

Good socks make a huge difference. Choose ones that wick away sweat and reduce friction. Avoid cotton — it traps moisture and increases blister risk.

4. Trim Your Toenails Properly

Long or jagged nails can bump into the front of your boots and become bruised or ingrown. Keep them neat and cut straight across.

5. Listen to Your Body

If something starts to feel sore — stop. Don’t push through it. Pain is your body’s way of telling you something’s not quite right.

6. Use Insoles or Orthotics if You Need Them

Custom orthotics from our Glasgow podiatry clinic can give your feet extra support, especially if you’ve had arch pain or heel issues before. They’re ideal for regular walkers or anyone with flat feet.

What If the Damage Is Already Done?

Don’t worry — if your latest hillwalk left you hobbling, we can help.

At our foot clinic in Bishopbriggs, we treat a wide range of trail-related issues. Whether it’s blisters that won’t heal, nagging heel pain, or a suspected sprain, our team is here to get you sorted. You’ll get a full assessment and a personalised treatment plan — not just to fix the current problem, but to stop it coming back.

We often help hillwalkers with:

• Plantar fasciitis and arch pain

• Muscle strain and overuse injuries

• Ankle stability issues

• Custom insoles for walking and hiking boots

• Nail damage and fungal nail infections

If you’re serious about the hills, it’s worth booking in with our sports podiatrist in Glasgow for a gait analysis. We can assess your walking style and foot mechanics to catch any issues before they cause pain.

Keep Exploring Without Foot Pain

Hillwalking is meant to feel good — not leave you limping the next day. A bit of prevention goes a long way, and if you’re already dealing with a foot problem, it’s better to get it sorted now rather than wait.

At The Springfield Clinic, we’re proud to support our local walking community and help you stay confident on the trails. Whether you’re hiking Conic Hill or tackling a Munro, we’ll help keep your feet strong and pain-free.