Blisters when hiking can not only make your hike uncomfortable, but can very easily and quickly slow you down, or even stop you in your tracks. From a safety point of view, hiking blisters are a major concern if you are heading out on an isolated track and the only way out is to walk. Read our tips on how to prevent blisters in the first place, and what to do if you feel them breaking out.
WHY DO WE GET BLISTERS?
Blisters tend to form when moisture or heat affects your skin, irritating it through the consequent friction and pressure. A few causes for this can be:
- Tight areas in your hiking boots
- Wrinkles in your socks
- Sweat
- Wet feet from river crossings or rain
- New hiking boots that haven't broken in
Some of these causes you just can't help. Our feet swell when we walk, especially in the heat, and we are always going to sweat...it's natural! But other causes, such as wrinkles in your socks, poor shoe choice and boots that aren't broken in are preventable causes of blisters when hiking.
PREVENT BLISTERS WITH THE RIGHT HIKING SOCKS
Socks can be underrated but they’re key components to preventing the development of blisters on your feet. Many hiking socks, feature extra cushioning and added durability in the heel and other key impact areas, reducing the risk of these areas becoming worn and loose fabrics adding to any possible friction. Wet fabric causes more friction, so go for a pair of moisture-wicking and quick-drying socks. They’ll keep your skin dry, ensuring it’s less sensitive to friction so that you can better avoid blisters. Be sure to carry a spare pair of hiking socks in your pack – ones that you can use should your current pair become damp and sweaty. Give your old pair a quick wash if you can while on the trail, and hang them on your bag to dry, ready to swap over again later in the day.
CHOOSE THE RIGHT HIKING BOOTS
Perhaps the most important items you’ll take hiking are your hiking boots. Give them the support, comfort and protection they need to prevent blisters from forming. It’s vital your feet are comfortable enough so they won’t slip or slide around the inside of your boots. There are essentially two problems that can come about with new shoes:
- Boots that are too small. Give your feet enough wriggle room while taking into account swelling over the day. If you get scrunched toes, it can lead to bad blisters or blackened toenails.
- Boots that are too big. It’s a smart idea to walk on an inclined ramp to test whether your heels stay in the same place on the uphill. Also, check your toes don’t touch the front of your boots on the downhill.
BREAK YOUR HIKING BOOTS IN
Rock your new hiking boots around the house, backyard and the block before you take them into the wilderness. Breaking in your footwear is vital for giving them time to soften and enable your skin to toughen – acting as natural padding against friction, one of the core reasons for blisters.
Be sure to wear your hiking socks when you do break your shoes to effectively prevent blisters when on the trail.
TAKE CARE OF YOUR HIKING SHOES AFTER EVERY HIKE
It is important to look after your footwear to reduce the risk of blisters in the future. Properly cleaning and then waterproofing your footwear after a hike will do two things: 1) Improve the longevity of your footwear. 2) Continue to keep your shoes waterproof, keeping your feet dry and avoiding blisters.
Learn how to care for your footwear.
PREVENT BLISTERS FROM INFECTION STRAIGHT AWAY
When you feel a hotspot forming, stop to fix the cause and attend to the hotspot immediately. This is critical to preventing blisters on the spot – or at least minimising their effects. Some fixes you could try when a hotspot flares up are:
- Changing your socks – particularly if they’re damp or sweaty
- Patching your hotspot – getting a blister-specific bandage on it as soon as possible
- Taping your hotspot – using a high quality tape that doesn’t move
- Applying lubricant to the area to minimise friction
Always carry a blister kit with you on any hike.
TREAT BLISTERS THE CORRECT WAY
- DON'T drain a small blister – it’s better to let the fluid do its protective job for your new skin underneath
- DO apply a blister patch – and let your body treat the blister naturally
- DO drain a large painful blister if it’s the only way to carry on hiking – by using a sterile needle to puncture the skin
Following these simple tips will go a long way to preventing blisters and increasing your hiking comfort on your next adventure.
LET THEM BREATHE
If you are going to take anything away from this article, remember this: when stopping for breaks, take your footwear off to allow your feet to breathe, cool down and dry off. This is the number one best way to prevent blisters when on the trail, and is something so many people forget to do. Not only will it help you avoid blisters, but you will feel refreshed and ready to take on the rest of the trail after 10-15 minutes of fresh air on your feet.