Toe Jamming

“I am having a lot of problems with serious toe jamming on steep and rugged downhill returns. Last year, I had no problem climbing Kilimanjaro but suffered sever toe jam on the way down. I almost did not make it off the mountain and lost several toe nails.

I bought new boots through Cabellas but had the same problem coming down off a steep trail on Mt. San Antonio (10,000ft) in SoCal.last weekend.

I have tried all the usual things like thick socks, boots 1/2 size too big, frequent and tight lashes but, still the same toe jam problem on steep decents.

Any ideas or suggestions?”

“peanut butter and bread?”

“Wow. I make sure I have room at the toe... but not tooo much... And before I do a severe downhill I pull the laces 'til my arches scream.  But it sounds like you're already doing that ---- !

I know what you mean, though. There have been times when I think I need one pair of boots for uphills and one for downhills!

I wonder if different insoles might help?  The last pair of new boots I got, I put in a set of Spenco insoles, primarily to absorb shock and reduce stress on my knees.  But I wonder if they don't also help some on those downhills... friction-wise(?)  I also have a suspicion that more arch support helps when you crank down on the laces for those downhills (especially if you have a high instep...).

I think we need more data ----”

“You can have the right size boot, length wise....but it might be a high volume Boot and you may have a low volume foot. If thats the case your feet will usually slide forward in the boot.”

“When I did my A.T. thru-hike, I went thru 4 pair of shoes. I had the same problems,( along with a lot of other hikers) and I have no clue what to do. I lost almost all my toe nails. I figured it was just par-for-the-course so I just dealt with it. The one thing I do know that helps is to make sure I cut my nails as short as possible before I hike. I also met a few hikers who used socks that had the individual toes, so each toe was isolated from the others and they didn't rub together. I haven't seen socks like that since the 70's and I didn't know they still made them. But I think a boot or shoe with the right type of toe box is really the most important. JMHO”

“After the right boots, socks, toe nails ect...try keeping more of your weight on your heels during steep downhills. This should help keep your center of gravity and lessen the tendency of your toes jamming into the front of your boot. Think of leaning back into the hill just a little bit.”

“if your foot can handle them use a insole like SuperFeet Green - one with a good strong arch support and heal cup - it really helps keep the foot from moving around as much in the boot/shoe

also 1/2 size too big may not be enough”

“I always thought it was about taking a guitar out in the woods.


But I've lost lots of toenails and I agree that your problem is the boots. Arch and heel need to be held firmly with room in the toe box.”

“Superfeet help me. The problem is that insoles don't last thatlong, maybe a few months and then should be replaced. I noticed that after a few months of use my feet would start sliding around in my boot again.”

“I knew a girl in the '70s who had those socks with the individual toes.
They were multi-colored knee socks with stripes and each toe was a different color.
Man, she looked good wearing nothing but those socks!”

“All these lost toenails__ sounds like a lot of toenail fungus!”

“After increasing the size of your boots, relaceing for up or down hill, and making sure you have adequate room in the toe-box, you may want to check your sock size. Sock, especially synthetic ones, will shrink with washing and drying. If your socks are too small and tight they can catch on your toenails and gently move them a little with each step. After a few thousand steps, the wear will loosen the toenail. The best way to prevent this is to, not only trim you toenails, but, file them smooth. Keeping them smooth keeps the sock from grabbing and causing friction. So, go get a pedicure or nail file and you will be a happer hiker.
I have a clipping and filing ritual I follow before any hike or long distance run: I clip my nails after getting out of the shower, while they are still soft; then that evening file them when they are dry. You can also file off some of the calluses at that time.
The toe-socks are more for blistering than toe-jam. It takes the place of taping each toe to prevent blisters. If you shoes are too tight in the toebox, the toe-socks will only compound the issue, because of all of the excess fabric around your toes.”

“I think the problem is that you bought your boots by mail order. When I bought my last pair of 'leathers' I went to MEC in Montreal. It's worth the trip because a good outdoors shop will have a ramp on which you can test the fit of different boots in all positions.

My previous pair of boots (which I lost in a previous relationship) were bought by mail from LL Bean. They were Raichle's and the quality was superb, but the fit of my newer boots is better and I no longer suffer from black nails after a serious downhill. I chose the boots that fit best and had a toe box that was right for me.

Not the cheapest or most convenient way to go, but the best, I believe.”

“I have no expertise, and little experience, in this area, but ... do you use trekking poles? That might be another thing to try (along with the other suggestions.) Use the poles aggressively on the downhills to soften your footfall. I have done this to spare my knees, it might help the toes also.”

“Use the French Method of Descending and ascending hills. Depending on the steepness(The steeper the more to the side) turn both feet slightly to the side. Alter the direction your feet are turned every few steps. !!Ease into this as it puts different pressure on your knees and uses the Quads in a different way.!!”