How to take care of your feet on ruck marches

  1. Choose the right boots. Make sure your hiking boots fit properly and are designed for the type of terrain you'll be hiking on.

  2. Wear the right socks. Avoid cotton socks, which can cause blisters, and opt for moisture-wicking socks made of materials like merino wool.

  3. Break in your boots. Before going on a long ruck, make sure to wear your boots on shorter rucks to help them conform to the shape of your feet and prevent blisters.

  4. Pack blister kits. Bring along blister pads, bandages, and other supplies to treat blisters as soon as they appear.

  5. Take care of your toenails. Trim your toenails regularly to prevent them from getting too long and causing discomfort.

  6. Keep your feet clean and dry. Buy high-quality socks and change your socks if they become damp, and clean your feet with soap and water at the end of the day to remove dirt and sweat.

  7. Stretch your feet. Before and after your hike, take time to stretch and massage your feet to help prevent injuries and promote blood flow.