While rock climbing uses a lot of upper body strength, long-time climbers will tell your use of feet while climbing is just as important. The feet can help you span far distances, as well as give your arms a break by carrying your weight as you rest. The importance of taking care of your feet, then, is not to be ignored.

If you are an avid rock climber, chances are you’ve dealt with foot health issues from foot odor to pain and disfiguration. Much of the issues come from the shoes that are used for rock climbing. Not only do they need to fit snugly for grip and balance, they also force the toes into a shape to mimic standing on one pointed toe (like ballet dancers). This allows for climbers to wedge their feet into small spaces, as well as allowing for them to stand on a small rock as they traverse the climbing wall.

Some people do not experience severe foot issues. However, others can develop problems such as bunions, sesamoiditis, metatarsal pain, tendinitis, and even fractures, depending on how often they climb and whether or not they experience injury.

Maintaining foot health, therefore, is a must when it comes to rock climbing. Follow these tips to prevent foot issues.

The following are helpful tips for climbers to upkeep foot health:

• Maintain good hygiene! Wash your hands and feet before and after your climb. This will reduce the germs that you are exposing yourself and others to. Starting with stinky or sweaty feet will only perpetuate the problem. Between climbs and after you climb, wash your feet with soap and water – and make sure to use flip-flops so that you do not walk barefoot in the locker room.
• Buy shoes that fit well. This may not happen the first time you buy them, since your feet are not used to climbing shoes. If you do not have shoes that fit snugly (without cutting off circulation), it can lead to blistering and pain as your feet overcompensate to help you grip and balance.
• Clean your shoes. After climbing, wipe the inside and outside of the shoes. Spraying sanitizing spray can help to reduce foot odor issues. Additionally, allow your shoes to dry out completely before using them again. Wash them occasionally and make sure they dry well – otherwise they will develop their own odor.
• Rest your feet between climbs. Your feet will thank you and so will the shoes. Letting them breathe will reduce the chance of repetitive use injury and foot odor development.  

Not sure if your feet are ready for rock climbing? Come see us at Texas Foot Works. Dr. Jonathan M. Kletz can assess your feet to make sure your feet are in good shape to start this great whole body exercise activity. Make an appointment today at any of our Abrams (Dallas), Athens, and Gun Barrell City, TX offices!