How to Prevent Heel Pain from Summer Hiking in WA

Washington’s trails offer breathtaking views, fresh mountain air, and the perfect summer challenge. But whether you're a casual day hiker or trekking through the Cascades, heel pain can turn a great hike into a painful memory. At Kiddy Foot & Ankle Group, we see a spike in heel-related complaints every summer — and the good news is, many of them are preventable.

What Causes Heel Pain When Hiking?

One of the most common culprits is plantar fasciitis — inflammation of the thick band of tissue that runs along the bottom of your foot. This condition is often triggered by overuse, improper footwear, or hiking on uneven terrain. Other possible causes include heel spurs, strained tendons, or even bruising from hard impacts.

5 Tips to Prevent Heel Pain This Hiking Season

1. Choose Supportive Footwear

Invest in hiking boots with good arch support and cushioning in the heel. Avoid flat-soled shoes, which provide little shock absorption on trails.

2. Use Custom Orthotics

For patients with flat feet, high arches, or a history of foot pain, custom orthotics can significantly reduce strain on the heel and arch.

3. Warm Up and Stretch

Stretch your calves, Achilles tendons, and foot arches before and after a hike to keep the plantar fascia flexible and less injury-prone.

4. Build Up Your Mileage

Don’t start with a 10-mile hike if your feet aren’t used to it. Build endurance gradually to give your feet time to adapt.

5. Pay Attention to Pain

If you notice heel pain starting mid-hike or after your trek, don’t ignore it. Early intervention can prevent long-term issues.

When to See a Podiatrist

If heel pain lasts more than a few days, especially if it’s sharp in the morning or after sitting, it may be time for an evaluation. Dr. Kiddy specializes in treating heel pain and plantar fasciitis, with both conservative and advanced options available right here in Kennewick.

📍 Ready to hike pain-free this summer? Call (509) 581-2830 or book online to schedule your appointment with Dr. Kiddy today. Your feet will thank you on the trail!