5 tips to avoid sore feet in New York

You might not realize it until you arrive, but a trip to New York will put your feet through their paces. To see all the sights and make the most of the Big Apple and its neighborhoods, you’ll rack up serious walking distances. The Brooklyn Bridge alone requires 1.8 km (1.1 mi) to cross, or nearly 4 km (2.5 mi) if you do the round trip!
With this much walking, sore feet are almost inevitable, and blisters are a real risk. Here are my 5 tips to keep foot pain from spoiling your New York trip.

1/ Bring shoes you’ve already worn in

• The biggest mistake when packing for New York is bringing brand-new sneakers and hoping to break them in while you’re there. New shoes will break your feet, not the other way around. For the long walks ahead, pack shoes you’ve already been wearing regularly.
• On the flip side, if your current sneakers are worn out and the soles are badly scuffed, plan ahead. A few weeks before your trip, buy a new pair and wear them as much as possible so they’re molded to your foot by the time you travel.

2/ Use anti-friction cream

• To minimize blister risk, try the remedy trusted by marathon runners and distance athletes: anti-friction creams. Several brands work equally well, including Nok Akileine, Pedi Relax, Overstim’s, and Aptonia. These creams soften skin and reduce friction damage, preventing blisters from forming. Apply the cream with a massage motion to areas prone to rubbing. A New York trip really is like running a marathon!

3/ Rotate between different pairs of shoes

• Bring multiple pairs of shoes and alternate them throughout the day. Have one pair for daytime exploring and another for evenings. Switching shoes reduces friction and gives your feet a break.
• Even for just an evening, don’t force yourself into shoes you know will hurt. If you must wear uncomfortable shoes, pack a spare pair in a backpack so you can change as soon as the evening ends.

4/ Plan your itinerary to minimize fatigue

• Good shoes and creams aren’t enough. Your itinerary plays a crucial role too.
• The most common mistake I see on the forum is overpacked daily schedules that string together endless kilometers—like doing the 4 km round trip on the Brooklyn Bridge, walking the 21 km length of Broadway, and crossing all 4 km of Central Park in a single day. I’ve actually seen itineraries like that suggested!
• When planning your days, think about your feet. Aim to see as much as possible while walking as little as necessary. Use the subway and buses strategically to save your legs for walks that really matter. For example, instead of doing a round trip on the Brooklyn Bridge, take the subway to Brooklyn and walk across to Manhattan—that direction gives you the best views. Similarly, don’t zigzag through Central Park; plan a logical route that starts and ends near a subway or bus stop.
• Mix in activities that don’t require walking, like New York cruises and motorized tours such as the Hop-on Hop-off bus tour. You’ll discover New York without exhausting your feet. After several days of walking, you’ll really appreciate the chance to sit down!
• A well-planned itinerary is key to keeping your feet happy. Feel free to share your itinerary on the forum for feedback from me and other members!

5/ Treat blisters immediately

• If your feet start to feel hot or sore, don’t wait—treat redness and early blisters right away. In New York, you’ll find everything you need at drugstores like Duane Reade. Look for specialized blister pads designed to cushion friction and treat blisters. You’ll want to know two words: “blister plasters” for blister protection. Armed with these, you’re ready for comfortable walking and great discoveries!

Reader comments

• Sabine Jehl: “I got back a week ago from a 7-day trip to New York. You really do walk a lot—my legs were exhausted and my back was sore. But the city is so unique that you forget about it quickly. A good night’s sleep and you’re ready to go again. Just make sure you have a really good pair of shoes.“
• Christelle Chapelle: “A good pair of running shoes makes all the difference. Avoid Converse or shoes without proper soles. In winter, good hiking boots work wonders too.“
• Valentine Belfast: “On our second trip in 2014, we wore good Salomon hiking shoes and applied blister prevention pads every morning, even without blisters. We suffered much less than the first time.“
• Elvire Pumpkins: “CVS and Duane Reade have great foot creams. I’d stop often to apply cream to my feet, always in sneakers—nothing beats that. And change your shoes in the evening.“
• Sylvie Bernard: “The first time I made a mistake: too much walking in the wrong shoes. The second time, we took the bus more often and I wore ultra-comfortable sneakers.“