Sometimes, it’s the little things that can turn an awesome trip into a terrible one.

When I was having trouble with one of my knees, I decided to walk a good portion of the Nashua River Rail Trail. But on this trip, it was my feet that decided to rebel.  And after 18 miles, I ended up with a badly bruised toenail and delightful blisters on my toes.

I managed to finish, but those last few miles were dreadful. I hobbled along, but nothing made me happier than getting those goddamn shoes off my feet when I got back to my car. Except that I forgot my flip flops, so I had to put them back on for the drive home…

DAMMIT!

If you’ve spent enough time hiking, walking, or running trails, you may have experienced similar joys. Blisters and bruised toenails are the ubiquitous annoyance of many outdoor enthusiasts, but luckily, that doesn’t have to be the case.

By now, you may know that keeping your nails trimmed short and wearing shoes a size larger than usual can help, as your feet tend to swell after you’ve been using them for awhile (especially on extended or strenuous trips). But – like manna from heaven! – there are two simple lacing techniques that can save your poor feet from further destruction.

TECHNIQUE #1

The first technique is designed for running, walking, or cross-training shoes. I often prefer them on easier trails or when walking on rural roadways because they’re much more comfortable (to me) than hiking boots.

Runner’s World explains it here:

After my rail trail debacle, I’ve since switched to this lacing strategy, and I can’t praise it enough. I haven’t experienced the same pounding on the toe that was taking the worst of it, and it helped with the blistering I was experiencing on my toes.

Here’s another video showing this technique (as well as a few others) that can help customize the fit of your shoe to prevent your feet from shifting much during your activities. The bruised toe technique starts at 2:00.

TECHNIQUE #2

The second technique, designed for hiking boots, is called the “heel-lock.” Boots can be a bit clunky, and it’s difficult to find that “perfect” fit. Add to it that you’re wearing them in difficult terrain where you need additional support and the footing is shaky at best, and you’re often creating a recipe for toe annihilation.

This strategy is a bit more complex, and it’s best explained in this video by Backcountry Edge.

Keeping your feet healthy is a top priority to enjoy your outings. Getting sidelined with an injury sucks the wind out of your sails, and it can take weeks to get back on track.

Continuing to do same thing you’ve always done means that you’ll continue to suffer the same injuries. If you’ve experienced any bruising or blisters, it takes only a few minutes to implement a new lacing technique that can keep you on track and on the trails.