Fysiotherapeut & Bewegingstechnoloog


Tips, Preparation, and Support for Walking

When you walk frequently or are just starting out, it’s important to be well-prepared. Consider foot care, choosing the right hiking outfit, and selecting appropriate walking shoes. If you have an injury or need support, it can be beneficial to wear insoles or supportive insoles. In our blog about walking, you’ll find some tips and advice for a well-prepared walk!

Foot Care and Preparation for Hiking

Bodyvine PlatvoetsokWhen you go walking, it’s advisable to take good care of your feet and prepare them properly. This starts with trimming your toenails and removing excess calluses. Use moisture-absorbing and seamless walking socks to minimize friction and blisters. You might also consider wearing double-layered socks to let the friction occur between the layers and not on the skin. If you suffer from fallen arches or flat feet but are not yet ready for insoles, check out our Bodyvine flatfoot socks.
Clean and dry feet are important for walking comfortably and safely, preventing blisters, infections, and other foot problems. Massage your feet before and after walking to stimulate blood circulation and relax muscles. Do stretching exercises for your feet and calves to improve flexibility and prevent cramps.

What to Watch Out for While Walking

Preparation for a long walk requires care and attention for your feet. Ensure your walking shoes fit well and provide enough room for your toes. Choose shoes that offer good support, especially if you use supportive insoles. Break in new shoes before walking long distances to let your feet adjust and avoid blisters.
During walking, it’s important to be alert to signs of problems. Stop and check your feet if you feel pain or discomfort. Treat blisters immediately and use blister plasters to prevent further damage.

Hydration and nutrition are also important for your feet’s well-being. Drinking enough water keeps your feet hydrated from the inside out. Additionally, a balanced diet ensures your body, including your feet, gets the necessary nutrients.

Take enough rest and give your feet a chance to recover. This can be done by taking breaks during long walks and elevating your feet after walking to promote blood circulation and reduce swelling.

How Can Supportive Insoles Help with Walking?

Supportive insoles, also known as insoles or orthopedic insoles, are specially designed to support the arch, evenly distribute pressure on your feet, and improve overall foot alignment. They can help prevent and relieve pain and injuries while walking.
A key function of supportive insoles is arch support. They are particularly useful for correcting overpronation, a condition where the foot rolls too far inward while walking. Overpronation can lead to various foot, ankle, and knee problems. For people with flat feet or high arches, insoles provide the necessary support.

Additionally, insoles help with pressure distribution on the foot, reducing painful pressure points and preventing overloading certain parts of the foot. By evenly distributing pressure, insoles can relieve pain in the heel, midfoot, and forefoot.

Another major benefit of insoles is shock absorption. They provide extra cushioning, which helps absorb shocks during walking, reducing the impact on feet, knees, and lower back, especially during long walks or walking on rough terrain. By absorbing shocks, insoles also protect joints from overloading and wear.

Insoles also contribute to improving foot alignment, enhancing the overall posture and alignment of feet, ankles, and knees. This results in better body posture while walking, reducing fatigue and increasing endurance.

Walking with an Injury or Foot Condition like Heel Spur, Arthritis, Heel Pain, or Flat Feet

Supportive insoles are also effective in treating common foot problems such as flat feet, heel spur, plantar fasciitis, Achilles tendinitis, and metatarsalgia.
Achilles tendon complaints (Blog: Achilles Tendon Treatment)
Arthritis of the ankle joint
Arthritis (big toe joints)
Bunion (bump) at hallux valgus
Fallen forefoot
Plantar Fasciitis (inflamed plantar fascia) (Blog: Difference Between Heel Spur and Plantar Fasciitis)
Big toe fracture
Hallux Rigidus
Hallux Valgus (Blog: Hallux Valgus)
Heel pain
Heel spur
Collapsed arch
Sever’s disease
Peroneal tendonitis
Flat feet
Rheumatoid Arthritis
Bursitis of the heel
Sever’s Disease
Nerve pain (like Morton’s Neuroma)

Which Supportive Insoles Are Suitable for Me?

At ProBrace, we understand that having good insoles is essential for healthy and comfortable movement. As specialists in orthopedic aids, we offer high-quality insoles designed to relieve your foot problems and promote overall foot health. If you suffer from any of the above-mentioned injuries or conditions, take a look at the table below to see which insoles might be suitable for you.

FitPace Ecodasher Supportive Insoles

New in our range, we have the FitPace EcoDasher supportive insoles. A real frontrunner among the different insoles, as these insoles are customizable with 7 different pads and 20 different combinations, so you can personalize the support of the insole according to your specific wishes and needs. You can choose support for the heel, arch, or forefoot! Order them here.

If the FitPace EcoDasher arch support is not what you are looking for, ProBrace also has the following arch supports in its range:

Product Description Indications

GO Medical Heel Spur Insoles

Go Medical Heel Spur Insoles€24.95

These heel spur insoles are the ideal solution for complaints such as heel spurs, inflamed plantar fascia (plantar fasciitis), heel pain, and other pain in and around the heel. A (beginning) heel spur
Heel pain
Plantar fasciitis (inflamed plantar fascia)
Sever’s Disease
Wear and tear / osteoarthritis of the ankle joint
Painful Achilles tendon
Bursitis of the heel
Peroneal tendon complaints

GO Medical Flat Foot Insoles

Go Medical Flat Foot Insoles€26.95

These flat foot insoles have a hard plastic core that provides good support for the medial arch (the foot arch). This is necessary to prevent the arch from collapsing inward. Flat feet
A collapsed foot arch
If you want to try insoles
Ankle, knee, hip, or back complaints (alignment)

Bauerfeind ErgoPad Redux Heel 2 Heel Spur Insoles

Bauerfeind ErgoPad Redux Heel 2 Heel Spur Insoles€65.95

These flexible insoles fit in any shoe and reduce acute heel pain. The good cushioning properties of the PU soft foam in combination with the special plastic core relieve the painful heel area with every step. Heel pain
Plantar fasciitis
Heel spur
Sever’s Disease

Kingmed Extra Thin Insoles

Kingmed Extra Thin Insoles€42.95

The Kingmed Extra Thin Insoles are ultra-thin insoles suitable for both men and women. The renoflex cup provides neutral but very firm support for the medial arch, ideal for (mild) flat feet. (Mild) flat feet
A collapsed foot arch
A collapsed forefoot
Nerve pain (such as Morton’s Neuroma)
If you want to try insoles
Ankle, knee, hip, or back complaints (alignment)
Wear and tear / osteoarthritis of the ankle joint

Kingmed Luxury Thin Insoles for Women

Kingmed Luxury Thin Insoles for Women€52.95

These Luxury Thin Insoles are ideal for women with forefoot complaints, providing support for the foot arch. Extra thin and specially made for narrow women’s shoes! Metatarsalgia
A collapsed forefoot
Nerve pain (such as Morton’s Neuroma)
Numb/tingling sensation in the forefoot/toes
(Mild) flat feet
A collapsed foot arch
Bunion (bump) with hallux valgus
As an affordable alternative to custom insoles
Ankle, knee, hip, or back complaints (alignment)
Wear and tear / osteoarthritis of the ankle joint

Medi Footsupport Control Hallux Rigidus Insoles

Medi Footsupport Control Hallux Rigidus Insoles€69.95

The Medi Footsupport Control stiff insole supports – through its stiffened front side – the rolling of the big toe, thereby reducing pain. Perfect for people with big toe pain or those who have undergone surgery on their big toe. Hallux Rigidus
Hallux Valgus
Osteoarthritis (big) toe joints
Big toe fracture
Rheumatoid Arthritis
Various foot deformities
Walking on hard surfaces
Bauerfeind ErgoPad Redux Hallux Rigidus Inlegzolen
Bauerfeind Ergopad Redux Hallux Rigidus Inlegzolen (1)€71,45
De Bauerfeind Hallux Rigidus stugge inlegzool ondersteunt -door haar verstijfde voorzijde- de afwikkeling van de grote teen, zodat pijnklachten verminderen. Ideaal voor mensen met pijn aan hun grote teen of mensen die geopereerd zijn aan hun grote teen. Hallux Rigidus
Hallux Valgus
Artrose (grote) teengewrichten
Grote teenfractuur
Reumatoïde Artritis
Diverse voetvervormingen
Lopen op harde ondergronden

What should I consider when buying hiking shoes?

A good fit is very important. Make sure there is enough room for your toes to move, with about a thumb’s width at the front of the shoe. The shoes should fit well without pressure points or pinching, and the heel should be well-contained without slipping. Choosing the right category of shoes depends on the type of terrain and the duration of your hikes. Low shoes are lighter and breathable, ideal for flat terrain, while high shoes offer more ankle support and are suitable for rough terrain. Lighter shoes are less tiring to wear, but make sure they still provide enough support and protection.
The material of the shoes is also important. For summer hikes, breathable materials like mesh are ideal due to their breathability. In wet conditions, waterproof materials like Gore-Tex are important to keep your feet dry. The sole of the shoe should provide good grip on the terrain you are hiking on. Sufficient cushioning in the sole also ensures comfort and shock protection. Extra ankle support can be beneficial on rough terrain or long hikes.

When buying hiking shoes, it’s advisable to try them on at the end of the day, as feet swell during the day. Try on shoes with the socks you intend to wear while hiking. Walk in the store, if possible, on different surfaces and inclines to test the fit and comfort. Read reviews from other hikers to gain insights into the performance and durability of the shoes.

Frequently Asked Questions about Hiking

What should I do if I get a blister while hiking?
Stop and treat the blister immediately. Clean the area and apply a blister plaster to prevent further friction.

How can I prevent foot problems during long hikes?
Ensure properly fitting shoes and socks, keep your feet dry, and use preventive measures like anti-friction cream.

Why do I often get blisters while hiking?
This can be due to poorly fitting shoes, moist socks, or excessive friction. Ensure well-fitting, breathable shoes and socks, and use preventive products.

What can I do about sweaty feet?
Use moisture-wicking socks, foot powder, and change socks regularly to keep your feet dry.

Why should I use insoles while hiking?
Insoles help correct foot position issues, such as flat feet or high arches, and can reduce pressure on your feet, preventing foot and leg pain.

How do I care for my insoles?
Remove the insoles from your shoes to air them out after a hike. Clean them regularly according to the manufacturer’s instructions to keep them in good condition.

Are there specific tips for using insoles in the summer?
Pay extra attention to hygiene, as your feet sweat more in the summer. Consider using breathable and moisture-wicking socks to keep your feet dry.


Questions about this article?


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