Podcast Episode January 18, 2022

Episode 54 | Foot Injuries, Training, and Rehabilitation for Hikers with John Zombro

The extended video version of this podcast episode is available to Unlimited Members.
  • The extended video version of this podcast episode is available to Unlimited Members for free as part of their membership. Become an Unlimited Member »
  • You must be logged in with your Unlimited Membership account to see the extended video version of this podcast episode here. Login Now »
Login Membership


In this episode of the backpacking Light Podcast, we interview physical therapist and athletic performance coach John Zombro about foot health, footwear, injuries, rehabilitation, training, and more.

Also in this episode: shoes we are looking at in 2022, updates on the Backpacking Light Member Q and A series, and our favorite things we’ve published lately!


  • What’s new with the Backpacking Light crew?
  • Why is Training for the Uphill Athlete a book worth reading?
  • How can WHOOP straps help you track your diet?
  • Who is John Zombro?
  • What is plantar fasciitis?
  • What’s the difference between supination and pronation?
  • How can minimalist footwear help with plantar fasciitis?
  • What’s the minimum effective dose of foot training to allow for minimalist footwear?
  • Is there an advantage to weight training barefoot?
  • How to fix plantar fasciitis?
  • What is metatarsal strain?
  • Is there any way to train metatarsal soft tissue?
  • How much protein should athletes eat per day?
  • Why is eating well on trail important?
  • How can I fix a metatarsal strain?
  • What is a sprained ankle?
  • When should I ice an injury?
  • What are the mechanics of an ankle sprain?
  • Should I wear an ankle brace or knee brace?
  • Do over-ankle shoes protect the ankle?
  • How can lateral training improve hiking strength?
  • What is a stress fracture?
  • What are the most common locations for stress fractures?
  • How does ground reaction force affect hiking injuries?
  • Should I wear thick shoes while backpacking?
  • How can I train for posterior chain health?
  • What can I do to keep my feet strong?
  • What shoes are we looking into at Backpacking Light this year?
  • What’s a good zero-drop winter boot?
  • When is a good time to wear sandals while backpacking?
  • What’s new at Backpacking Light?


About the Backpacking Light Podcast


More Episodes

Feedback, Questions, Tips?


  • Backpacking Light - Executive Producer
  • Ryan Jordan - Director and Host
  • Chase Jordan - Producer
  • Look for Me in the Mountains - Music


  • This episode of the Backpacking Light Podcast is supported and kept advertising-free by Backpacking Light membership fees. Please consider becoming a member which helps support projects like this podcast, in addition to a whole slew of other benefits!


You can contact us at [email protected], or follow us on social media -


(Updated April 9, 2024)

  • Product mentions: Backpacking Light does not accept compensation or donated/discounted products in exchange for product mentions or placements in editorial coverage, including podcast episode content not excplicitly identified as sponsored content.
  • Some (but not all) of the links in these show notes may be affiliate links. If you click on one of these links and visit one of our affiliate partners (usually a retailer site), and subsequently place an order with that retailer, we receive a commission on your entire order, which varies between 3% and 15% of the purchase price. Affiliate commissions represent less than 15% of Backpacking Light's gross revenue. More than 70% of our revenue comes from Membership Fees. So if you'd really like to support our work, don't buy gear you don't need - support our consumer advocacy work and become a Member instead.
  • Learn more about affiliate commissions, influencer marketing, and our consumer advocacy work by reading our article Stop wasting money on gear.
Free Handbook

Get ultralight backpacking skills, gear info, philosophy, news, and more.

Home Forums Episode 54 | Foot Injuries, Training, and Rehabilitation for Hikers with John Zombro

Viewing 5 posts - 1 through 5 (of 5 total)
  • Author
  • #3737318
    Backpacking Light


    Locale: Rocky Mountains

    Companion forum thread to: Episode 54 | Foot Injuries, Training, and Rehabilitation for Hikers with John Zombro

    Physical therapist and athletic performance coach John Zombro chats with Ryan and Andrew about foot injuries, training strategies, and rehabilitation in the context of hiking and long-distance backpacking.

    Andrew Marshall
    BPL Member


    Locale: Tahoe basin by way of the southern Appalachians

    Excited about this conversation.

    BPL Member


    Locale: Virgo Supercluster

    I’ll have to check that out.  👍

    Dunstan Orchard
    BPL Member


    Andrew, you mention you track your food intake. Could you share which app you use for that, please?


    Thanks — Dunstan

    Todd G
    BPL Member


    Quality info well presented. I’m a health professional and I found it worthwhile. I would love love to hear an episode on the knees!

Viewing 5 posts - 1 through 5 (of 5 total)
  • You must be logged in to reply to this topic.

Join Our Community

Become a Backpacking Light Member

Forum Access

Unrestricted access to all forums, plus the ability to post and start new threads.

Premium Content

Unrestricted access to all 2,300+ articles, gear reviews, skills, stories, and more.

Community Posts

Post new content to the community including gear swaps, reviews, trip reports and more!

Online Education

Get unlimited access to all our online education (*Unlimited membership required).

Pack less. Be more. Become a member today!

Get Started