If you have ever had a great hike ruined by a painful blister, don’t worry – you aren’t alone. Blisters occur when repeated rubbing and pressure cause the top layers of skill to separate and fill with fluid. You probably know the feeling – ouch, right? For hikers, that friction often comes from boots, miles of movement, moisture and socks.
But there is good news! Most blisters are preventable. You just need to learn a few smart habits before and during your hike. Fortunately, four field-tested tips have been listed below to keep your feet happy on your next trail.
Break in Your Boots
New boots might look trail-ready, but your feet know better. Stiff materials and unfamiliar pressure points chew up skin fast. Before taking your new boots on a long hike, wear them around the house, on errands, or during short walks. Then you will be able to move up to easy day hikes.
A slow break-in lets the boots soften. This enables them to mold to your feet. It also provides you with time to notice any trouble spots before you are miles away from the trailhead. Remember, if a boot feels wrong early on, it won’t magically feel better later.
Keep Feet Dry
What fuels a blister when hiking? Moisture. Wet skin softens and rubs more easily. This means friction does the most damage. Start by wearing moisture-wicking socks – synthetic or wool blends work best. Cotton should be left at home, as it holds sweat and tends to stay wet.
On your longer hikes, pack an extra pair of socks. Change into them if your feet get damp on the trail. If it’s hot out, taking short breaks to air out your feet is encouraged. Using foot powder or antiperspirant helps to reduce sweat and friction, too, especially in wet conditions.
Address Hot Spots
Hot spots are warning signs. A “hot spot” is that warm and tingly area that feels irritated, but no blister has formed… yet. As soon as you notice this, you should stop and deal with it. Waiting only makes things worse. Wouldn’t you rather avoid a blister altogether?
How do you deal with a hot spot, though? It’s simple. Clean and dry the area before covering it with a blister paid, moleskin, or tape. This is particularly important if you’re prone to hot spots on feet from walking, since early protection saves you a lot of pain later.
Think of hot spots as blisters in the making – catch them early and you’re golden.
Lace Boots Securely
Feet slide in loose boots. As a result, friction increases. On the other hand, boots that are too tight will cut off circulation. There is a sweet spot, though. Aim for snug and secure, especially around the heel.
Lock your heel in place with proper lacing techniques, such as heel-lock or runner’s loop methods. Your boots might need to be re-tired during breaks as your feet swell or the terrain changes. It is tempting to keep pushing on, but taking a few minutes to adjust laces will prevent hours of discomfort.
To conclude, preventing blisters isn’t about fancy gear or complicated tricks. You just need to pay attention to your feet and take action early. Follow the tips outlined above, and your feel will carry you farther – and more comfortably – on every hike.
