Have you ever experienced that uncomfortable toe pinch while hiking downhill?
I have blisters to prove it.
It's a common problem that can turn an enjoyable trek into a painful ordeal.
But what if I told you there's a simple solution that could make your hikes much more comfortable?
Today, I'm sharing a boot-lacing technique that can prevent toe pain on brutal downhills (I'm looking at you, Salcantay Trail).
Here's our video all about it 👇
Understanding Toe Pain and Pressure While Hiking
Before we discuss the solution, let's consider why toe pain occurs during downhill hiking.
When you descend a trail, gravity pushes your feet forward in your boots.
If your boots don't fit properly or aren't laced correctly, your toes can slam into the front of the boot with each step. This repeated impact can lead to discomfort, pain, lost toenails (like a few experienced on our recent trek to Peru), and long-term foot problems.
Ill-fitting boots are often the culprit behind this issue.
Many hikers make the mistake of buying too small boots, thinking they'll "break in" over time. I can totally get behind a clearance sale at a shoe store, but it's not worth it.
However, this is a recipe for disaster. Why would you buy uncomfortable boots to begin with?
Boots that are too tight can cause a host of problems, including:
Blisters
Bruised toenails
Numbness in the toes
Reduced circulation
All of those things suck. Bad.
The Downhill Hiking Boot Lacing Technique
Now, let's get to the good stuff.
Here's a simple hiking boot lacing technique that can help prevent toe pain while hiking downhill:
Start by completely unlacing your boot.
Instead of beginning at the first eyelet (the one closest to your toes), start at the second eyelet.
Lace-up your boot as usual from this point.
That's it!
This small change can make a big difference.
By leaving the first eyelet open, you create more space in the toe box of your boot.
This extra room allows your toes to spread out naturally and move back slightly when hiking downhill, preventing them from jamming into the front of the boot.
This technique works because it creates two distinct zones in your boot:
A looser area around your toes, giving them space to move
A tighter area higher up on your foot, which keeps your heel locked in place
Combining these zones helps prevent your foot from sliding forward in the boot and gives your toes the wiggle room they need.
Additional Tips for Proper Hiking Boot Fit
While the lacing technique we've discussed can be a game-changer, it's not the only factor in achieving a comfortable fit.
Here are some additional tips to ensure your hiking boots fit correctly:
Choose the Right Boot Size
This might seem obvious, but it's crucial.
When trying on hiking boots, remember:
Your feet swell during the day and while hiking, so try on boots in the afternoon.
Wear the socks you plan to hike in.
There should be about a thumb's width of space between your longest toe and the end of the boot.
Your heel should not lift more than a quarter-inch when you walk.
Experiment with Different Lacing Techniques
The technique we've discussed works well for many hikers, but everyone's feet differ.
You might need to try various lacing methods to find what works best.
Some other techniques to consider include:
Window lacing for high insteps
Heel lock lacing for loose heels
Surgeon's knot for extra security
Know When to Replace Your Boots
Even the best hiking boots won't last forever.
Signs that it might be time for a new pair include:
Worn-out treads
Separation of the sole from the upper
Persistent leaks
Broken eyelets or hooks
If your boots show these signs, it's probably time to shop for a new pair.
Preventing Foot Pressure on Trails: Beyond Lacing
While proper lacing is essential, there are other steps you can take to prevent foot pressure and discomfort on the trails:
Choose the Right Socks
Good socks are just as important as good boots.
Look for socks that:
Are made from moisture-wicking materials like merino wool or synthetic blends
Fit well without bunching or slipping
Provide cushioning in high-impact areas
Strengthen Your Feet
Strong feet are less prone to pain and injury.
Try these exercises to build foot strength:
Toe curls with a towel
Calf raises
Walking barefoot on varied surfaces (when safe to do so). I will be doing a ton of walking indoors on my treadmill barefoot to toughen up my feet and prepare for my Kilimanjaro climb in August. It sounds weird, so I'm going to try it. Stay tuned for the results!
Consider Insoles or Orthotics
If you're still experiencing discomfort, custom insoles or orthotics might help. These can provide additional support and cushioning where you need it most. I'd check in with a podiatrist in your area.
Enhancing Your Hiking Experience with Proper Boot Fit
Hiking should be an enjoyable experience, not a painful one. There's a big difference between type 2 fun and suffering. I don't want to suffer, and you probably don't either.
You can significantly reduce toe pain and pressure while hiking downhill by using the lacing technique we've discussed and following the additional tips.
Everyone's feet are different, so don't be afraid to experiment with different lacing methods and boot styles until you find what works best for you. Your feet will thank you, I promise.
Happy trails, and may your toes stay pain-free on all your future hikes!
Frequently Asked Questions
How tight should hiking boots be?
Hiking boots should be snug but not tight.
Your heel should stay in place without lifting, but your toes should have enough room to wiggle.
A good rule of thumb is to have about a thumb's width of space between your longest toe and the end of the boot.
Can I use this lacing technique with any hiking boot?
Yes, this lacing technique can be used with most hiking boots.
However, the effectiveness may vary depending on the boot design.
It's good to experiment and find what works best for your specific boots and feet.
What if I still experience toe pain after trying this lacing technique?
If you're still experiencing toe pain, your boots might be too small.
Take some time off the trail so you don't do any more damage to your feet. If the pain persists, consider getting fitted at a reputable gear shop for a new pair of boots or consulting with a podiatrist.
This is me... when I owned a gear shop and got good at fitting hiking and ski boots 🙂
How often should I replace my hiking boots?
The lifespan of hiking boots depends on how often you use them and the terrain you hike.
On average, a good pair of hiking boots should last between 500 to 1000 miles of hiking.
Look for signs of wear, like worn-out treads or separation of the sole from the upper.
Are there any risks to leaving the first eyelet unlaced?
Maybe? I don't know 🤷🏼♀️
Adjust the lacing or try a different technique if your foot is not secure enough in the boot.
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Speaking of hiking boots...we have a few fantastic upcoming adventures, and we'd love to have you join us.
Here are our upcoming group trips:
💦 Join us for a group trip to Costa Rica: https://travefy.com/trip/6yw9rqk4tbewqz2au2zvsu7krbxgwzq?d=43328549
☀️Join us for a group trip to Southern Utah: https://trovatrip.com/trip/north-america/utah/united-states-with-rebecca-walsh-jun-2025
⛰ Join us for our next Kilimanjaro climb: https://trovatrip.com/trip/africa/tanzania/tanzania-with-hikelikeawoman-aug-2025
🇦🇷 Join us for our group trip to Patagonia: https://trovatrip.com/trip/south-america/patagonia/argentina-with-rebecca-walsh-oct-2025
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