How to Avoid Blisters While Hiking

Use these straightforward tips and guidelines to prevent blisters as you go on your next hiking adventure. Preventing pressure, friction, and moisture are key in stopping blisters from forming!

HIKING

7/23/20248 min read

How to Avoid Blisters When Hiking

Let's face it. There is not much worse than trying to hike with painful blisters. Every step hurts. You walk awkwardly down the hiking trail as you try to avoid putting pressure on the blisters. It's hard to enjoy the scenery when all you can think about is the pain. The good news? You can avoid developing blisters while you hike if you follow a few simple guidelines. Blisters tend to form because of pressure, friction, and moisture. If you avoid or prevent these things, you can avoid blisters.

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Never Underestimate the Importance of Good Fitting Hiking Shoes or Boots

If you are heading out on a hiking adventure, one of the most critical components to consider is your footwear. Properly fitting hiking shoes or boots are absolutely necessary for ensuring comfort, performance, and most importantly, blister prevention. There are a variety of options tailored to different hiking needs, including lightweight hiking shoes, sturdy boots, and trail runners. Selecting the right type of footwear depends largely on the terrain you will be covering. If you are heading out on rugged trails, you will need sturdy hiking boots, whereas less challenging paths might be better suited for lighter hiking shoes.

Salomon was rated as one of the top boots by REI in 2024. They have a variety of style options, and they are really a quality boot/shoe. I have a pair of Salomon hiking boots and I love them. They keep my feet dry and they are extremely comfortable!

No matter what style you select, ensuring a good fit is vital. One tip is to try on shoes at the end of the day. This is because your feet naturally swell throughout the day, and this method helps you find footwear that accommodates this size variation. Additionally, it is crucial to wear the same type of socks you plan to use during hiking when trying on shoes. This ensures an accurate fit and helps to avoid any unexpected tightness or looseness that could lead to blisters. When you try on your hiking boot or shoe, you should make sure your foot doesn't slide around. Test the footwear out on an incline! After all, hiking often involves hills! When walking up an incline, your heels should stay put, not slide around in the shoe. When walking down an incline, your toes should not be bumping the front of the shoe. If they are, you need to go up a half size or more. Trust me on this one. I once wore borrowed hiking shoes on a ten-mile hike that involved only small hills. By the end of the hike, my toes were killing me. I was certain I would lose a toenail due to the constant pressure. The last few miles of that hike were not fun!

Another essential aspect to consider is the break-in period for your hiking shoes or boots. New footwear can be stiff and unforgiving, which may result in friction and blisters. Leave time to wear your new hiking shoes or boots on shorter walks or around the house before hitting the trail for an extended hike. Gradually increasing the distance will allow the material to mold to the shape of your feet, reducing the chances of blister formation.

Finally, consider the characteristics of the shoe or boot. You want footwear that is waterproof but breathable. It may be difficult to find a boot that is 100% both, but look for a boot that is good at keeping water out, especially in the heels and sides. Also, look for a boot that allows for some breathability. This will help the shoe to dry quicker if it does get wet. Look for footwear with mesh panels or moisture-wicking linings.

Believe it or Not,

Socks Matter!

Choosing the right hiking socks is actually a crucial step in preventing blisters during your outdoor adventures. Materials such as merino wool and synthetic blends are highly recommended for hiking socks. Merino wool is known for its excellent moisture-wicking properties, which help keep your feet dry by drawing sweat away from the skin. This natural fiber is also soft and provides ample cushioning, reducing the risk of friction that can lead to blisters. Synthetic blends, often composed of polyester or nylon, similarly offer moisture management and durability. These materials dry quickly and retain their shape, ensuring a snug fit throughout your hike.

The thickness of your hiking socks is also important. Thicker socks offer more cushioning and protection, which can be beneficial on rugged terrains. However, it is important to balance thickness with breathability to prevent overheating and excessive sweating. Moisture can lead to blisters, remember? For this reason, many hikers prefer mid-weight socks that provide a good mix of cushioning and ventilation.

I recommend Darn Tough Vermont socks. They have cushioning in all the right places, they are moisture-wicking, and the company offers a lifetime guarantee!

Incorporating liner socks into your hiking gear is another effective strategy for blister prevention. Liner socks are thin, lightweight socks worn underneath your primary hiking socks. They help manage moisture by wicking away sweat and reducing friction between your foot and the outer sock. This extra layer can be particularly beneficial during long hikes or in humid conditions.

Fox River has a variety of liner socks to choose from!

Proper fit is essential when selecting hiking socks. Ensure that your socks are neither too tight nor too loose. A well-fitting sock should stay in place without bunching or sliding, which can cause hotspots and blisters. Be sure your sock has a higher cut than your boots, otherwise friction will be your enemy as you hike! Also, look for socks that have hidden seams. This helps to reduce friction as well.

Keep Those Feet Dry!

Maintaining dry feet is non-negotiable while hiking. Moisture can soften the skin, making it more susceptible to friction and, consequently, blisters. Therefore, the choice of materials in both shoes and socks is vital. Remember, opt for moisture-wicking fabrics that draw sweat away from the skin. Synthetic fibers, merino wool, and specialized hiking socks are excellent options as they are designed to keep feet dry and comfortable.

During hikes, it’s crucial to manage moisture proactively. Bring extra socks. Regularly changing your socks can greatly reduce the risk of blisters. Carrying extra pairs in your backpack allows you to swap out damp socks for dry ones, keeping your feet happy and dry.

In addition to socks and footwear, consider using foot powders. These powders can absorb excess moisture, keeping your feet dry for longer periods. They often contain antifungal properties, which can help in preventing infections that thrive in moist conditions.

In wet conditions, such as rain or river crossings, take precautions to keep your feet as dry as possible. When crossing rivers, remove your boots if possible and cross in water shoes or other lightweight, quick-drying shoes, then dry your feet thoroughly before putting your hiking boots back on. Dealing with unexpected wet conditions requires planning. Pack waterproof bags or sacks to keep spare socks and foot powders dry. If your feet do get wet, take the time to dry them thoroughly before resuming your hike. Finally, if you are overnight hiking, wear your lightweight, quick-drying shoes around the campsite. This gives your boots (and your feet) a chance to breathe before you have to hit the trail the next day.

Pre-Treating Hotspot Areas

Hotspots are areas on your feet that experience increased friction and pressure during hiking, leading to the early stages of blister formation. Recognizing and treating these hotspots before they develop into painful blisters is crucial. Hotspots typically show up as red, irritated, or warm areas on your skin, often accompanied by a burning sensation. Identifying these early signs allows so you can intervene right away! It is a good idea to regularly inspect your feet, especially during long hikes. When you stop to take a break, remove your shoes and socks. This allows your feet to air out and cool down, and it gives you a chance to check for hotspots.

To effectively manage hotspots, hikers can utilize a variety of blister prevention products. Moleskin, blister pads, and specialized tapes are among the most popular and effective solutions. Moleskin, a soft and cushioned fabric, can be cut to size and applied directly to the hotspot for immediate relief and protection. Blister pads, which often contain hydrocolloid gel, provide a cushioning effect and promote healing by maintaining a moist environment. Adhesive tapes, such as kinesiology tape or medical tape, offer additional support and reduce friction in vulnerable areas.

Proper application of these products is important. Begin by cleaning and drying the affected area to ensure good adhesion. When using moleskin, cut a piece larger than the hotspot, and create a small hole in the center to alleviate pressure directly on the hotspot. For blister pads, apply them directly over the hotspot, ensuring the edges are well-sealed to prevent movement. If using tape, wrap it smoothly around the area, avoiding wrinkles that could make friction worse.

What to Do

If You Get a Blister

Unfortunately, even with the best preventative measures, hikers may still find themselves dealing with blisters. Knowing how to properly treat a blister can make a significant difference in your hiking experience. The initial step involves cleaning the affected area. Utilize clean water and mild soap to gently wash the blister and the surrounding skin. This helps eliminate any dirt or bacteria that could potentially cause an infection.

Next, it is crucial to determine whether to drain the blister. If the blister is small and not too painful, it may be best to leave it intact, as the fluid inside can protect the underlying skin. However, if the blister is large, painful, or in a location where it is likely to burst on its own, draining it might be necessary. To do this, sterilize a needle using rubbing alcohol, then carefully puncture the blister at its edge to release the fluid. Avoid removing the overlying skin, as it acts as a natural barrier against infection.

After draining the blister, or if you decide not to drain it, protecting the area with appropriate dressings is essential. Start by applying an antiseptic ointment to prevent infection, then cover the blister with a sterile, non-stick dressing. Secure the dressing with medical tape or a bandage to keep it in place. For additional cushioning, consider using padded blister dressings or moleskin.

Monitoring the blister for signs of infection is equally important. If you notice increased redness, warmth, swelling, or pus, it may indicate that the blister is infected. In such cases, or if the blister becomes severely painful, seeking medical attention is advised. A healthcare professional can provide appropriate treatment and prevent complications.

Overall...

Blisters are generally avoidable. They are caused by pressure, friction, and moisture. Following solid practices to minimize these three things will greatly help in keeping your feet feeling great and blister-free on your next hike. Hoping you found these blister prevention techniques helpful.

Happy hiking!

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