Feeling a little heavy-legged the day after a hike? Yes. Suffering in your shoes from the very first kilometers? No.
We still accept pain far too often, telling ourselves that the shoes will eventually break in. Yet, not all discomfort disappears with more walking. Some can be corrected with a simple adjustment, while others indicate that the shape or size of the shoe does not suit your foot.
What is the pain telling you? What should you check? How do you choose the right pair? We’ll tell you in this article.
So you can set off with peace of mind and stay comfortable in your shoes until the very last kilometer.
Pain while hiking: where does it hurt in your feet?
You have blisters or pain in the back of your heel
A blister appears when the skin repeatedly rubs against the inside of the shoe.
➜ Does your heel lift with every step? The shoe may be too large or too roomy around the heel.
➜ Does your sock slip or bunch up? It creates a new area of friction against the skin.
➜ Does the area get hotter after several kilometers? Sweat and moisture make the foot more sensitive to friction.
➜ Are your shoes new? Their heel counter may still lack flexibility.
Readjust the shoe around the instep to better stabilize the heel, then check the position of the tongue and the sock. As soon as you feel an area getting hot, stop and put a bandage on it: it’s better to take action at this stage than wait for a blister to form.
A new pair gradually softens. However, if your heel floats in the shoe, extra kilometers will not correct the lack of support.
Discover our article ➜ How to avoid blisters while hiking?
Your toes touch the front of the shoe
Two possible explanations here: your shoes are too short or your foot is sliding forward.
➜ Do your toes touch from the very first steps, even on flat ground? Check the size, but also the shape and the depth available at the front.
➜ Do they only hit the front on descents? Your foot is probably moving forward in the shoe because the heel and instep are not sufficiently supported.
➜ Are your toes squeezed together? The problem is more likely the width of the fit than its length.
Always try your shoes with your hiking socks and, if possible, on an incline. Your toes must be able to move without touching the front.
Automatically choosing a size up is not always the right answer. In a shoe that is too large, the foot has more room to slide forward.
You have pain on the sides or at the front of your foot
A shoe may be the right length without offering enough width. In this case, the discomfort is often concentrated on the little toe, the sides, or the widest part of the forefoot.
➜ Does the pressure appear during the fitting? The fit is probably too narrow or its shape does not match your foot.
➜ Does the discomfort appear after several kilometers? Your foot takes up more volume as you walk and eventually runs out of room.
➜ Does a specific point always press in the same place? A seam, reinforcement, or the shape of the shoe can create this pressure.
Choosing a much larger size risks reducing heel support. Instead, opt for a model that offers more room in the forefoot.
Materials may become slightly more flexible, but they will not transform a fit that is too narrow. Your feet must be supported, never compressed.
You have pain under your foot or in the arch
If the discomfort is under your foot, look at what separates it from the ground: the insole, the cushioning, and the structure of the shoe.
➜ Is the insole very flat or compressed? It may no longer provide the expected support during several hours of walking.
➜ Have your shoes seen a lot of use? Cushioning can lose effectiveness even before the outsole appears completely worn.
➜ Does the pain only appear on long outings or rocky terrain? The shoe’s level of protection may not be suitable for this use.
➜ Does your foot move inside? It uses more energy to stabilize itself, and weight is not distributed as well.
Note: cushioning and arch support do not serve exactly the same purpose. The former helps absorb impact, while the latter stabilizes the foot inside the shoe.
You can replace the insole in certain models. However, check that the new insole does not take up too much space or compress the top or sides of the foot.
You have pain in your ankle or on top of your foot
On top of the foot, the discomfort often comes from pressure. Around the ankle, it is more likely a point of contact with the upper or the collar of the shoe.
➜ Is the top of your foot compressed? Loosen the laces slightly in that area without completely releasing the heel.
➜ Does the tongue shift or bunch up? Replace it before re-lacing.
➜ Does the collar press directly on the ankle bone? Its height or shape may not suit your ankle.
➜ Does the upper of your new shoes seem stiff? Wear them first on short walks to give the materials time to soften.
A high shoe should follow the movements of the ankle, not hinder them. If it always presses in the same place despite your adjustments and several progressive outings, its shape or stiffness is probably not suited to your foot.
How do you know if your shoes are the right size?
Two shoes of the same size can offer very different widths, internal volumes, and shapes. A well-fitting pair should leave room for your toes while supporting the rest of the foot.
Once your shoes are on,
✔ your toes can move freely: they do not touch the front of the shoe and are not squeezed together.
✔ your heel stays in place: it does not lift with every step or rub against the back of the shoe.
✔ the sides of your foot are not compressed: you do not feel any pressure points at the little toe or forefoot.
✔ the top of your foot remains comfortable: the tongue and laces hold the shoe in place without creating excessive pressure.
✔ your foot does not slide forward: test the pair on an incline if possible to reproduce the sensation of a descent.
Always try on both shoes with the socks you will wear while hiking and, if applicable, your usual insoles. Walk for a few minutes, go up and down some steps, then pay attention to the first areas of discomfort.
A new shoe may seem a little stiff. This sensation generally decreases with short outings. However, a pair that compresses your toes, creates a specific pressure point, or lets your heel float is not just “breaking in”: its size or fit probably does not suit you.
Discover our article ➜ Children's hiking shoes: how to choose?
Pain while hiking: are shoes the only cause?
When your feet start to hurt, here are a few additional checks that can help you regain comfort.
➜ Are your socks suitable? A material that retains moisture, a poorly placed seam, or a bunching sock can cause friction. Socks that are too thick can also reduce the available space in the shoe.
➜ Are your feet damp? Sweat, rain, or shoes that are still wet after their last use can lead to blisters. Bring a pair of dry socks on long outings.
➜ Has something slipped into your shoe? A small pebble or piece of plant debris can quickly create a pressure point. Stop as soon as you feel discomfort to remove it.
➜ Has your equipment changed? New socks or a thicker insole change the available volume and can make a usual pair feel tighter.
➜ Is the outing more demanding than usual? Distance, elevation gain, the nature of the terrain, and the weight of your pack affect how you step. Shoes suited for short walks do not always provide the support and protection needed for a more demanding hike.
➜ Have your laces come undone? After several kilometers, your foot may be less supported and start to slide. Take the time to readjust your shoes, especially before a long descent.
As soon as an area gets hot or uncomfortable, take a break. Take off your shoe, check for debris, replace your sock, and adjust the tightness. A few minutes are sometimes enough to prevent discomfort from setting in for the rest of the hike.
If the pain persists after taking off your shoes, also appears in everyday life, or returns with several different models, it may not be caused solely by your equipment. Ask a healthcare professional for advice.
For 70 years, Kimberfeel has been advancing comfort while hiking
Born in 1956 at the foot of the French Alps, Kimberfeel draws on its mountain experience to design high-performance, comfortable hiking shoes for the whole family.
For us, innovation does not follow a predetermined path. Each collection is an opportunity to test, adjust, and develop our products to improve their quality.
Technology finds its place in our shoes when it provides greater comfort and performance in the field. Making the mountains accessible to as many people as possible does not mean compromising on quality.
Want to learn more? Discover our story and the technologies integrated into our shoes.
