Avoiding the Agony of DeFEET Copied and modified from Troop 2819 Presentation

1. Foot Care Avoiding the Agony of DeFEET Copied and modified from Troop 2819 Presentation

2. Foot Care VinkoBogataj becoming, “The Agony of DeFEET guy” in a 1970’s stunning example of extreme failure Foot Care: Avoiding The Agony of DeFEET

3. Foot Care What does the “Wide World of Sports” have to do with us? • I don’t want you to be a stunning example of failure at Philmont and experience, “The agony of DeFEET” •We are going to talk about ways to prepare and protect your feet at Philmont Foot Care: Avoiding The Agony of DeFEET

4. Foot Care AGENDA • Buying new hiking boots • Caring for Boots • Hiking Socks • Sock Liners • Prepare your feet for the trail • Foot Maintenance on the trail • What to do for any pain or discomfort on the trail • Treating a blister on the trail • Final thoughts • Questions and Answers Foot Care: Avoiding The Agony of DeFEET

5. Foot Care Buying New Hiking Boots • When trying on boots, wear the socks you plan to wear on the trail. Try boots on at the end of the day when your feet are more swollen. We suggest polyester liner socks that wick away moisture, as well as an outer pair of heavy-weave wool or synthetic rag socks for cushioning. • Safety Tip: On the trail, wear any kind of socks but cotton, which absorbs water and perspiration and holds it next to your skin. If you are hiking with wet feet and the temperature drops below freezing, you risk getting frostbite. A good sock system and hiking boot reduce that possibility. • Boots should feel snug but comfortable, so you can still wiggle your toes. Most hiking boots won't feel as instantly comfortable as sneakers, but they shouldn't pinch, cause hot spots or constrict circulation. They should fit securely around your ankle and instep. • When trying on boots, try walking down an incline. Your feet should not slide forward, nor should your toenails scrape against the front of your boot. If your foot slides forward, the boot could be too wide. If the back of your heel moves around, your boots might not be laced up tight enough. Foot Care: Avoiding The Agony of DeFEET

6. Foot Care Care of Boots • Ensure new boots are broken in before a long trip • Train in your boots as much as possible (even experienced boots) – For the boots – For your feet • Waterproof your boots • Don’t forget to bring your boots to Philmont Foot Care: Avoiding The Agony of DeFEET

7. Foot Care Hiking Socks • Wick moisture away from your feet • Provide cushioning to the feet • Change socks whenever possible to keep your feet dry and comfortable Foot Care: Avoiding The Agony of DeFEET

8. Foot Care Sock Liners • Usually Polypropylene (or Polypro) • Some are wool or silk • Polypropylene wicks moisture away from the skin, keeping you cool and dry while reducing friction, to help prevent blisters • Optionally worn under hiking socks Foot Care: Avoiding The Agony of DeFEET

9. Foot Care Preparing your feet for the trail • Equipment – Boots (fitted properly, broken in, and waterproofed) – Socks (cushioned and wicking) – Sock liners (optional) – Laced properly (check laces on experienced boots – replace if worn) – Sole inserts (check and replace if necessary for experienced boots) – Break in your equipment on training opportunities before Philmont • Trim your toe nails – Learn to do it properly – Try out your technique on the training opportunities before Philmont • Wash and prepare your feet – Develop your personal routine – Use moleskin on known trouble areas – Try out your routine on the training opportunities before Philmont Foot Care: Avoiding The Agony of DeFEET

10. Foot Care Foot Maintenance on the trail • Whenever possible rest, ventilate and dry out your feet. Ideally, during your rest stops you should remove your shoes and socks, shake out dirt and gravel and even pull out the insoles from your shoes so they can dry out too. • Elevating your feet and legs will encourage good circulation and reduce swelling. • If it’s hot out, dunk your feet in a stream or cool them on a shaded rock. • When putting on your socks, make sure they are free of debris and wrinkles, which can lead to blisters. • If possible, change into a dry pair of socks after your rest break and dry your sweaty pair by hanging them off your pack. • Foot massage and appropriate preventative treatment with moleskin, bandages and duct tape for “hot spots” will also go a long way towards keeping your most important equipment healthy and pain free. Foot Care: Avoiding The Agony of DeFEET

11. Foot Care What to do for any pain or discomfort on the trail • Start feeling great! – When you put your socks, liners (if you wear them) and boots on at the start of your trip, ensure that they are fitting properly and that you do not have any bunching or folds that can cause pain or discomfort • Have your personal fist aid kit (with blister treatment) easily accessible • Whenever you have any hot spots or blisters developing loudly call out to the Crew Leader that you need a short break to treat a hot spot – The Crew Leader will immediately stop at a safe and convenient location – Quickly take off your pack and get out your personal first aid kid – Treat your hot spot or blister • The Crew Leader will call for a water break and will decide if he wants to call for a packs off break • Remember – Prevent – Call whenever you need to stop – Be fast with your treatment Foot Care: Avoiding The Agony of DeFEET

12. Foot Care Treating a blister on the trail – 1 of 2 • Make sure your personal first aid kit has blister treatment items – Moleskin – Small scissors or knife to cut moleskin – Small needle – Soap or alcohol swabs – Gauze pads • Be aware of pain and treat as soon as possible – Treat hotspots – Treat small blisters – Don’t wait for big blisters • Moleskin covering hot spots • Doughnut of moleskin or mole foam for small blisters Foot Care: Avoiding The Agony of DeFEET

13. Foot Care Treating a blister on the trail – 2 of 2 • Treating a large serious blister – Do not drain a blister unless you must continue hiking, you think it will break, or the doughnut treatment for small blisters does not relieve the pain – Wash the affected area with an alcohol wipe or soap and water – Sterilize a needle with a flame – Pierce the blister near the bottom – Use the gauze pads to gently drain the blister – Put a doughnut of moleskin or mole foam around the affected area – Keep the area clean for the remainder of the trip • More information is in the Boy Scout Handbook on page 308 Foot Care: Avoiding The Agony of DeFEET

14. Foot Care Final Thoughts • The “Foot System” together ensures comfort – Boots • Selection • Care – Socks • Selection of a good hiking sock • Care (keep them dry and clean as possible) – Liners • Preparing your feet for the trail – Toenails – Wash and prepare • Act on any pain or discomfort promptly – Deal with hotspots – Treat blisters • Enjoy the trail— NOT THE AGONY OF DeFEET! Foot Care: Avoiding The Agony of DeFEET

15. Foot Care Foot Care: Avoiding The Agony of DeFEET