Why descents take such a toll

Climbing a steep hill gets the heart pumping and the lungs working, but it is often the descent that leaves walkers hobbling into the car park. When you head downhill, your muscles work eccentrically — lengthening under load — which places enormous strain on the quads, calves and the small intrinsic muscles of the feet. Each step down requires your foot to absorb two to three times your body weight, and on loose or rocky ground that force arrives unpredictably. The result is often a dull ache across the metatarsals, sharp pain under the heel, or a burning sensation in the toes that makes every further step a negotiation.

The problem is compounded by fatigue. By the time you reach the summit, your stabilising muscles are already tired, so your foot begins to pronate more, your arch flattens under pressure, and your toes jam against the front of your boots. Add a heavy rucksack and the effect multiplies. The good news is that most descent-related foot pain is manageable with a few practical adjustments, both on the hill and between walks.

Pace, posture and foot placement

The single most effective change is to slow down. Rushing a descent feels efficient, but it dramatically increases impact forces and reduces your ability to place your feet precisely. Aim for a rhythm that feels almost leisurely — you should be able to hold a conversation without gasping. On very steep sections, resist the urge to lean back. Instead, keep your torso upright or slightly forward, bend your knees more than usual, and lower your centre of gravity. Think of your legs as shock absorbers rather than stiff pillars.

Shorten your stride. On steep ground, steps of 30–40 cm are plenty; long strides force your heel to strike hard and your toes to grip painfully. Where the terrain allows, use a gentle zig-zag pattern — it reduces the effective gradient and spreads the load across different parts of your feet. Place your foot flat rather than on the heel or toes alone, and avoid stepping onto unstable rocks that roll under your weight. If you feel a hotspot developing, stop immediately, adjust your lacing and apply a dressing before it becomes a blister.

Getting the most from your poles

Trekking poles are not a sign of weakness; they are a tool. On descents, they can reduce the load on your knees and feet by a meaningful margin, and they improve your balance on loose ground. Adjust them longer than you would for flat walking — roughly 5–10 cm longer — so you can plant them ahead of you and take some of the braking force through your arms. Plant the pole as your opposite foot lands, and keep the tips in contact with the ground rather than swinging them in the air.

• Use the wrist straps properly — slide your hand up through the loop from below and grip the handle over the strap.
• On very steep descents, consider using both poles together like a pair of walking sticks for extra stability.
• If you have existing wrist or shoulder problems, try using just one pole on easier sections and see how your feet respond.

If poles are not for you, that is fine. The key is to find a rhythm that keeps your upper body relaxed and your steps controlled.

Footwear, socks and foot care

Your boots or shoes should have a firm heel cup, a roomy toe box and enough cushioning under the ball of the foot for the terrain you are tackling. A common mistake is lacing too loosely, which lets the foot slide forward and jam the toes on every downhill step. Try a heel-lock lacing technique: thread the laces back through the top eyelets to create a secure pocket around your ankle, then tie as normal. This keeps your foot back in the heel and prevents toe bang.

Socks matter more than many walkers realise. Choose a thin, seamless liner sock under a cushioned outer sock, or a single technical sock with padded heel and toe. Avoid cotton, which holds moisture and softens the skin. Trim your toenails straight across a few days before a long walk, and consider a metatarsal pad or a simple arch support if you know your feet tend to ache. Between walks, let your boots dry thoroughly and check for worn insoles or compressed midsoles — both can silently increase foot strain.

Strength work between walks

Strong feet and legs tolerate descents far better. Twice a week, spend ten minutes on these simple exercises:

• Calf raises: rise onto your toes slowly, hold for two seconds, lower. Do three sets of fifteen on each leg.
• Toe curls: scrunch a towel or pick up small objects with your toes. This strengthens the intrinsic foot muscles.
• Arch lifts: sitting down, try to shorten your foot without curling your toes. Hold for five seconds, repeat ten times.
• Single-leg balances: stand on one foot for 30 seconds, then the other. Progress by closing your eyes or standing on a cushion.
• Hip bridges and side-lying leg lifts: strong glutes control knee and foot alignment, reducing pronation on descents.

Build up gradually. A little soreness after new exercises is normal, but sharp pain means stop.

Knowing when to ease off

Foot pain that appears during a descent and fades within a day or two is usually a sign that you need to adjust technique, footwear or training load. But if you feel a sudden sharp stab, a popping sensation, or pain that persists for more than a few days, rest and seek advice from a qualified physiotherapist or podiatrist. Ignoring persistent symptoms can turn a manageable niggle into plantar fasciitis or a stress fracture that keeps you off the hills for months.

On the day itself, if the pain becomes intense, stop. Take your boots off, massage your feet gently, and consider shortening your route. There is no shame in turning back — the hills will still be there next weekend. With patience, better pacing and a bit of targeted strength work, long descents can become something you look forward to rather than dread.