Blisters are a common injury associated with hiking, and while they're not usually serious, they can still be painful enough to ruin a great day out. They typically appear when an area of skin is subjected to friction, causing the surface to stretch and form a fluid-filled blister.
In this article we share tips to avoid blisters and know how to treat them, even if they appear despite your efforts to prevent them.
How to avoid blisters
There are several ways to prevent those dreaded blisters from appearing:
- Choose a good quality pair of hiking boots or shoes
- Tie your shoelaces tightly.
- Wear socks made from good materials
- Take care of your feet before and after the route
How to choose the best hiking boots or shoes
The first step to avoid blisters is essential and consists of finding good hiking shoes designed for the type of hiking you do.
If you tend to get blisters, pay attention to the following:
- Try on the shoes or boots in the store (or at home if you bought them online). The shape of the shoe should match the shape of your foot, and it should also offer good support along its entire length, without any uncomfortable pressure points.
- It's also recommended to test your boots on short hikes before tackling more ambitious routes or a multi-day mountain adventure. This way, you can quickly identify any uncomfortable areas or chafing and address them. It will also give you time to break in the boots.
Fasten your shoelaces securely
Blisters appear due to repeated friction on the skin. By tying your laces tightly, you can fully cover and properly support your foot.
When hiking, don't hesitate to stop and retie your boots if you feel any rubbing. If the rubbing is near your toes, tighten the laces at the front of the boot. To stabilize your heel, tighten the laces around the instep and ankle.
Even if you've just started your walk, it never hurts to stop and tie your shoelaces properly if it saves you from getting a blister.
Quality socks, happy feet
Socks are the layer that comes into contact with both the inside of your shoes and the skin of your feet. By wearing good quality socks designed for hiking and in the correct size, you'll gain comfort and reduce the risk of blisters.
There are also double "anti-blister" socks that redistribute friction between the two layers of socks.
Wearing an extra pair of socks is a good way to prevent blisters and keep your feet dry.
Take care of your feet
Before going hiking
If you know where blisters are likely to appear on your feet (for example, on the heel, arch, or toes), apply thin bandages to the sensitive areas as a preventative measure. These will protect the skin from friction.
Blisters can appear due to excessive moisture in your shoes (either from perspiration or external humidity). You can also apply talcum powder to your feet to keep them dry before starting your hike.
On the other hand, there are creams that strengthen the skin on your feet, as well as offering other preventative treatments. It's usually recommended to start using them several days before your hike, so remember to ask at the pharmacy well in advance.
During the route
Try to keep your feet clean and dry. If you feel something has gotten into your shoes (like pebbles, sand, or grass), stop walking. Don't hesitate to take off your shoes and socks and scrub your feet whenever necessary. High-top shoes or even gaiters are a good option to prevent these kinds of objects from getting in.
During the hike, take advantage of the remaining breaks to dry your feet in the open air and change your socks, if necessary.
When it comes to blisters, not all feet are the same. Some people never get them, while others often have to deal with them. So we recommend trying to avoid them whenever possible, and if they do appear, addressing them as soon as you notice them so you can continue enjoying the wonderful scenery ahead.
See you on the mountain!