Nothing ruins a hike quicker than when you peel off your sock and find a gaping hole in your heel. One of the most common hiking injuries, is blisters, which you can prevent since they can make the hiking experience pretty miserable. Having walked numerous miles over the years, I think I’ve become quite good and will show you how to prevent blisters when hiking, although they do occasionally sneak up on me. Usually when I head off unprepared.
Table of contents
What Causes Blisters?
A combination of friction, heat and moisture causes blisters. The friction causes inflammation in the skin which then protects itself by filling up with fluid or sometimes blood.
This creates a sort-of cushion effect, protecting the skin below. For a scientific explanation, see Podiatry Today.
Top Tips for Preventing Blisters on the Trail
Before you head out
Your Hiking Boots?
Select the lightest hiking boot or shoe that is suitable for the terrain. There is no point in wearing those heavy leather mountain boots if the trail is mostly flat.
Of course, if you are going out in winter up a snowy peak, then you’ll need a warm pair of boots.
Break in your boots, is one the the best ways on how to prevent blisters when hiking. In fact, I’d go as far as to say, re-break-in your boots if you haven’t worn them in a while. Wear them regularly around the house and to the shops, get used to them. Make sure there’s no heel slippage which will end up in nasty blisters.
If you are preparing for a multi-day hike, then it’s essential to “train” your feet. They will take a battering stomping through the bush carrying you all day. Make sure your boots fit properly, and decide whether you need an insole for your hiking shoes.
Even if you have a regular exercise routine, it’s important to get out and about in your shoes. The skin will toughen up with enough time, becoming more resistant to blisters. That’s not to say that you want calluses to form.
A bit of walking barefoot out of doors, wearing your boots with a fully loaded top-rated backpacks for hiking- even on a treadmill if you can’t get outside – will help toughen the skin.
Trim those nails.
Not so short that you risk an ingrown toenail, but keep them trimmed short and without sharp edges. There’s nothing like a carved-up, blistered toe from the next-door nail rubbing on it to blacken your mood.
The Importance of Correct Socks
Personally, I’m a fan of using a good liner sock. Cotton socks are a big no-no, as they absorb moisture and your feet will end up a horrible sweaty mess in no time.
Go for merino wool socks. Wearing these is one more tip on how to prevent blisters when hiking.
So leave the cotton at home, and do your feet a favor by getting hold of good summer hiking socks.
What are Hiking Sock Liners?
These are usually made of synthetic material that you would wear under your wool sock. They are lightweight, breathable, and do a good job of wicking the moisture away from your feet, keeping them dry.
You want a sock liner to be snug fitting but not tight. It’s no good if it is loose and bunches up causing friction and yet more blisters!
The outer sock will be somewhat dependent on the weather you are expecting on your hike. If hiking in winter, or very cold conditions, then you’ll need a thermal sock or a much thicker wool sock.
Hiking socks are designed to cushion your feet, and provided you get the right size, prevent bunching and rubbing.
Using this double-sock technique means that the socks will rub against each other protecting your skin from the friction that causes blisters.
Why Wool?
Synthetic fabric or merino wool?
Because nature does this best. Wool is much better at regulating temperature and with its wicking properties naturally draws moisture away from your feet. Select a light wool sock for summer hiking.
Remember that your feet will swell when they get hot – and at higher elevations. Your boots need to fit properly with enough room in the footbox for you to wiggle your toes – with your socks on.
If you are prone to very sweaty feet, then it’s a good idea to bring along spare socks and change them during the day. Hot, moist feet will almost inevitably lead to blisters.
If you plan to be fording rivers or hiking through muddy ground, change socks so your feet don’t get saturated.
When changing socks, it’s a good time to make sure no sand or grit has found its way into your boot, causing further friction.
Lacing your Boots
Not too loose, not too tight.
Tighten the laces around your ankle to secure your heel. This reduces the sliding motion that causes blisters. Think of it as a seatbelt for your feet.
Without cutting off your circulation, you’ll need to lace your boots as tightly as you can – particularly the boots that have ankle support.
Loose laces mean that your foot moves around more in the boot, creating needless friction.
Hiking in Wet Conditions
If you are hiking in boggy or damp conditions, or need to do river crossings, then you will need to be extra vigilant.
When your feet get wet, the skin absorbs the moisture and causes what is technically known as “maceration”, or “pruning”.
Yes, that wrinkly-skin effect that happens when you spend all day in a swimming pool.
This causes the skin to soften, making it more susceptible to blistering. Not only that, but when your feet do eventually dry out, the natural oils of the skin have been depleted, which can cause painful cracks.
Preventing Blisters
Foot Care: The Mid-Hike Check
On longer hikes, take breaks to check your feet. Change your socks if they’re damp and address any hot spots before they turn into blisters. It’s like checking your car’s oil; regular maintenance is key.
What about foot powder?
Footpowder divides people. Some folk swear by its effectiveness at preventing blisters, but when it gets wet from sweaty feet it tends to clump and become quite abrasive. If you regularly use footpowder in “normal” shoes, try it with your hiking boots before hitting the trail.
What about Hydrophobic Salve or anti-friction cream?
What? For a long time, before-I-knew-what-I-know-now, I used to slather my feet with Vaseline before putting on my socks.
This acts as a lubricant, preventing friction, helping to stop blisters.
However, whilst this still works, and I still use it occasionally, there are better products available.
If I’m going on a day hike, where I don’t expect to get my feet soaking wet, then a dose of Vaseline or a specific anti-friction lubricant does the job.
The problem with these is that they need to be reapplied regularly, as it tends to wear off. Vaseline has a habit of clogging the fibers of your socks.
There is a product called HikeGoo, which I used during an Everest Base Camp trek, which I found very effective.
It didn’t clog my socks and I certainly felt no hotspots even after multiple days over tricky terrain. But it was rather greasy and hard to get off my hands.
Anti-perspirants
If you are prone to sweaty feet, it would make sense to prevent them from sweating using an anti-perspirant, wouldn’t it? It’s possible.
However, you need to be careful of developing a sensitivity to the chemicals used in the antiperspirant before reaching for your favorite roll-on.
What to do when you feel a “Hotspot”
So you’ve got your boots, worn them everywhere for a few weeks to the amusement of family and friends, but an hour into your hike you feel a hotspot. What now?
As soon as you feel a “hotspot” developing – Stop. Immediately. Luckily you still have a few options available.
Rugged bushwalkers often swear by duct tape. I’m not a fan (unless you’ve got nothing else).
The problem with using duct tape to cover an area that has either developed a blister or is threatening to, is that it doesn’t breathe.
This allows sweat to build up underneath the duct tape, loosening it and making the skin even softer.
Luckily the clever folks in the medical community have come up with some better options. Fixomull and Leukotape are readily available in most pharmacies.
What is Leukotape?
While you’re gearing up with the right shoes and socks to prevent blisters while hiking, don’t forget about the importance of protective tape. Leukotape for blisters is a game-changer, providing durable, flexible support that keeps hot spots covered and helps you focus on enjoying the trail, not tending to your feet!
Leukotape and Fixomull are breathable, hypo-allergenic tapes used to secure wound dressings.
Because they breathe, sweat does not build up underneath so it’s fantastic for areas prone to blisters or covering a hotspot before it becomes a blister.
Since using Leukotape I’ve been able to dispense with the more expensive and cumbersome blister plasters.
I used to use moleskin but I found it to be too bulky if I needed to put it on in more than one area.
Once a blister has formed, it’s best to have a small patch of non-stick gauze under the leukotape to just cover the blister, otherwise, when you pull off the tape, it’ll take your skin or “blister roof” with it.
Making a Moleskin “donut”
Once a blister has developed, and is painful, a technique that can be used is to take some Scholl’s moleskin, cut it into an “O” shape, (a bit like a corn plaster) so that it surrounds the actual blister, before covering with another piece of moleskin, – or better still, apply some Leukotape.
This can be effective, particularly on the toes. I’ve found on heels it’s just too cumbersome and often rubs off, making an already painful blister even worse.
“Hiker’s Wool?”
Another interesting – but as yet untested by me – development is Hiker’s Wool. This is extra-soft Merino wool from New Zealand, that is placed in areas that are prone to hotspots.
Apparently, you simply pull off a little piece of wool, and tuck it into your sock. The natural lanolin in the wool prevents friction and also wicks moisture away from your foot.
Coupled with a decent Merino wool sock, I’m going to give this a try next time I hit the trail.
Should you pop a blister?
Out on the trail, with the increased risk of infection, popping blisters is not recommended. If you decide to do so, make sure you thoroughly disinfect the pin you use and put antibiotic or antiseptic ointment on under the dressing.
Ideally, you don’t want to be in a position of having open wounds when you are out hiking.
If the blister is already split, you’ll need to take extra care to clean the wound and dress it, using an antiseptic and sterile dressing. Monitoring is important to prevent infection.
If the entire blister “roof” is off, you’ll need a hydrocolloid dressing, such as Compeed or Duoderm. During healing, the blister will weep, and the hydrocolloid dressing will maintain the wet environment essential to healing.(1)
It won’t stick to the skin (much) – and if you have a blister at this stage you’ll need to keep a close eye on it and seek medical advice if any sign of infection is apparent.
Recommended Reading: Best Handheld GPS for Hiking: Navigation Made Simple
Blister Prevention Checklist
Before you hit the trail:
- Do your boots fit and are they “worn-in”?
- Have you done a few day-hikes to identify where hotspots are likely to develop?
- Do you have the right socks?
- Lace your boots tight, without cutting off circulation!
What to keep in your pack:
- Hiker’s Goo or Vaseline (keep reapplying Vaseline)
- Leukotape or fixomull
- Compeed blister plasters
- Dressings and antiseptic/antibiotic ointment
- Moleskin
- Spare socks
If you follow this advice you should have no problems with blisters the next time you hit the trail. Happy feet mean happy hiking!
Frequently Asked Questions FAQs
Yes, exercises like toe curls, heel raises, and ankle circles can strengthen your feet. Walking barefoot on different surfaces also helps. It’s akin to cross-training for athletes; varied exercises lead to better overall strength.
Ideally, change your socks once they become damp with sweat, which could be once or twice during a full day of hiking. It’s like changing gears while driving; you need to adjust to maintain optimal performance.
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