Hiking with blisters can break your day. It is the hiker’s number one nightmare. Good shoes, good socks, baby powder, lubricant…. so many “so-called” remedies or miracle cures can be found online or among hiking groups. So what really works? Here is the ultimate guide for hiking blisters treatment and prevention. Happy feet!
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I was 40km in on a 45km hike. It was the last stretch and we had to rush to catch our train. I could feel it on my feet, this burning sensation. The more I was walking fast the more painful it became. But I could not stop, if not we would have missed the train.
This pain? Blisters of course!
My mistake that day? Wearing bad quality socks!
It could have been so easily avoided if I had been prepared. Following this incident, I started experimenting with a few things, and after a few tweaks, I found what was right for me. When it comes to blisters, it is not “one size fit all“. You’ve got to try and try again until you find that perfect combination that works for you.
In this guide, I go through the preventive measures you can take to give you ideas to experiment and should blister appear, how you can treat them when on the trails.
At a Glance: Hiking with Blister
In a hurry? Watch this quick video explaining how to prevent and treat blisters from the
American Academy of Dermatology. I go into more detail on each of the pieces of advice in this article.
But first, what is a blister after all?
What is a Blister?
Causes
The number one cause for blisters when hiking is FRICTION. Blisters appear when your socks and shoes are rubbing against your feet for some time. This can be due to your shoes being too tight or too loose so your foot is sliding inside or your socks being of bad quality or wrong fabric, or a combination of all these factors.
Moisture and heat accelerate the process. Whether you crossed through a stream and your shoes are not breathable so the water stays inside or you just sweat a lot and your shocks are not made of moisture-wicking fabric, humid skin is more prone to blister. This is because when wet, the skin gets softer and wrinkles and with the friction, you get a blister.
So, what really happens?
Blisters appear when the thick layer of skin and the thin one underneath separate due to repetitive friction. The gap between the two layers of skin gets filled with a liquid (serum) and this is how a blister is formed. The serum actually acts as a protection layer for the thin skin to prevent infections and support the healing process.
Hiking With Blisters: Prevention
It is easier to prevent than to treat. So what factors do you need to look at to prevent blisters from appearing when on the trails?
Shoes That Fit
It is well known that shoes can make or break your hike and when it comes to blisters they are the number one factor to consider. Your hiking shoes need to fit perfectly and you might have to try more than one pair before finding the right one for you. It’s like finding love: you might need to kiss a few frogs before finding Mister Right.
A few tips to find the right pair of hiking shoes for you:
- Wiggle room for the toes
- Not too tight because your feet expand as you hike
- Breathable so that your feet stay dry
If you buy hiking shoes made of leather, they require time to break in. Make sure you don’t wear them on a multi-day hike straight out of the box! To break in your shoes, wear them around the house, on a grocery trip or a shopping afternoon. You can even stuff them with wet newspapers overnight to soften the fabric.
If you found the perfect pair for you but it is a bit too wide, try adding a supportive insole to fix the problem.
Finally, blisters can also be caused by friction with debris in your shoes. Make sure you clean the inside of your shoes before putting them on and stop walking should anything gets inside your shoe when you are on the trails. A good way to keep debris off your shoes when hiking is to wear gaiters. They protect the bottom of your trousers and your shoes from the elements. The Bluefields gaiters are highly recommended: they have an easy closing system with a front velcro, remained clipped on your shoes while walking and are machine washable.
Related Content: Hiking Boots vs Hiking Shoes and Trail Runners
Socks
Having a great pair of shoes is one thing, but if it to put awful quality socks in it, what’s the point? The quality of the socks is as important.
Avoid cotton socks as even if it is a moisture-wicking fabric, it does not dry easily, leaving your feet wet. Prefer merino wool or synthetic fabrics which are more breathable and therefore dry quicker to prevent blisters from appearing.
When choosing hiking socks, chose good quality socks with extra cushioning in areas that are prone to blisters such as the ankle and the ball of your foot. I wear the Feideer hiking and trekking socks and completed a hike marathon of 42 km (26 miles) without a blister. Their extra padding makes them comfortable to wear even on long-distance.
If you are prone to blisters between your toes, it is advisable to wear a sock liner underneath your hiking socks. They keep your toes separate to avoid them rubbing against each other and absorb the sweat. The Injinji no-show socks are ideal in this case.
When going on the hike, remember to keep your feet dry as much as possible to avoid blisters. A tip is to take an extra pair of socks with you so you can swap your wet socks for a pair of a dry one. Remember to clean your feet before changing socks. If the weather is nice, you can hang your wet pair on your backpack to dry so that you always have a fresh pair available.
Preventive Tape
Tape all areas where you normally get blisters.
This is my way of dealing with blister prevention. I am prone to blisters on the toe, so when getting ready for the hike, before putting my socks on, I clean my feet and wrap my toes into blister tape or Leukotape®. It keeps them separate so they don’t rub against one another.
If you develop blisters on the ball of your foot, roll that part of your foot in blister tape. Make sure the ball area is covered and then go around your foot with the tape.
The same goes for the ankle. Make sure you apply several bands of tape in the area to protect the skin from rubbing against the sock and the shoe.
Lubricate
Another way to prevent hiking blisters from appearing is to lubricate your feet before putting your socks on. While Body Glide® is a highly recommended lubricant among hikers, it is worth noting that it is only available in the US market. So if you are based anywhere else in the world you can opt for Vaseline® which is also a great lubricant.
Tip: Don’t forget to lubricate your feet again when changing socks during the break
Take Care of Your Feet
When at home, they are a few things you can do to take care of your feet and therefore prevent the apparition of blisters when on the trails.
The first thing is to remember to clip your toenails before going on a hike. Long toenails not only can cause blisters but they can also lead to your toe turning purple and even fall off.
Make sure you keep your feet clean. I use the Posh Frog Foot Pamper kit to remove hard skin and moisture cracked heels and dry skin.
You can also soak your feet in warm water with Epsom salt. It helps exfoliate the dead skin and leave your skin smooth.
Finally, think of massaging your feet regularly to improve blood flow, vitalising muscle and it is a good way to destress as well.
How Do I Prevent Blisters When Hiking?
When on a hike, there is a few things you can do to prevent blisters from appearing:
- Rinse your feet whenever you have a chance to remove the sweat and keep them clean
- When hiking, you can roll your socks over your shoes to let the air get in the shoe
- If you are doing a multi-day hike, make sure you clean your feet when at camp before the night
- Don’t forget to untie your shoes when your feet start swollen to let them breathe.
- Use the break times to take your shoes and socks off and elevate your legs by putting your feet on the top of your backpack
- Let them breathe at night
Hiking With Blisters: Treatment
Can you hike with blisters?
Yes, you can but you need to take some precautions to be able to carry on without pain and avoid infections.
Let’s look at the different stages of a blister and how to treat each one of them.
Hot spot
A hot spot is the first stage of a blister. It is when you can feel a burning sensation on your foot, but no bump has yet appeared.
Stop
You need to deal with it quickly. Don’t carry on thinking it will go away because it won’t. It will just get worse. As soon as you start feeling the burn, stop, take off your shoe and your sock.
When you are at the hot spot stage, all you need to do to avoid a blister is to reduce the friction. Check your foot and when you find the red spot, cover it with tape to create an extra layer between the skin and the socks. Blister tape or Leukotape® is ideal in this situation.
Closed Blister
This is the second stage. It is when the blister is here but has not yet popped. At this stage, you need to clean and protect it.
Use antiseptic wipes to clean around the blister. Then cut a hole in moleskin tape of the size of the blister. Stick the moleskin tape around the blister, making sure the bubble is centred in the hole. This technic is referred to as the “doughnut hole“. Then add another layer of moleskin, without a hole this time, on the top of it to protect the blister. Fix it with medical tape to ensure the moleskin does not fall off when you walk.
And leave it.
Whether you are on a multi-day hike and camping or simply going home after the day, remember to let it breathe at night for the blister to dry.
Open Blister
This is the last stage of a blister. It happens when the bubble has popped and the liquid is out. In this case, the softer skin is left without protection which can be a cause of infection.
First, clean the blister with antiseptic wipes. Apply an antibiotic ointment on the soft skin to prevent any infection. If the skin is still here, replace the flap skin or if not, cut the dead skin gently using a small pair of scissors.
To cover the blister at these stages, use 2nd skin platers. Compeed® is a very reliable brand for 2nd skin plaster. They calm the pain and ease the healing process. They are breathable and can stay in place for a few days. Tape over it to ensure the plaster stays in place when you are walking.
Should I Pop A Blister While Hiking?
This is a very common question asked among hikers: Should I pop a blister?
The simple answer is : it depends.
No, you should not. The liquid in the blister is a protective serum for the soft skin and prevent bacteria from getting in. This is why you should clean the blister, protect it and leave it.
Yes, if necessary. If you find yourself on a long-distance or a multi-day hike, you might find it beneficial to pop it to avoid further pain. The reason is that it is better to pop it yourself than wait for it to pop in your socks and shoes, where it can get infected.
If you chose to pop the blister, here are the steps you need to follow:
- Clean the blister with antiseptic wipes or soap
- Sterilize a needle or safety pin using alcohol wipes or heat
- Insert the needle at the base of the blister
- Massage to get all the liquid out
- Don’t cut the skin off
- Apply antibiotic ointment
- Cut a doughnut hole in moleskin tape and stick it around the blister
- Add another layer of moleskin tape to cover it
- Tape it to prevent the moleskin from moving in your shoe as you are walking
Infection
This can happen when left untreated. As explained above, the serum is a protective layer to give time to the soft skin to heal and prevent bacteria from entering the wound. However, if you do not clean the blister it can get infected.
The symptoms of infected blisters are:
- Skin being warm
- Bad smell coming from the blister
- Pus
- Blood
- Redstreak
What are the consequences of an infected blister?
As with any other infection, an infected blister can lead to some health complications. The most common one is called cellulitis. It is a bacterial infection that can spread rapidly and cause fever and tiredness.
Less common but more serious, infected blisters can result in sepsis which is a life-threatening condition. It happens when the body responds to an infection by attacking its own organs. It can be fatal in half of the cases.
If you experience fever, pain and your blister is not healing, seek medical advice.
Blister First Aid Kit
The First Aid Kit is part of the 10 Hiking Essentials, however, carrying a blister first aid kit as well is highly recommended.
What you need to have in your blister first aid kit:
- Antiseptic wipes
- Antibiotic cream
- Moleskin tape
- Blister tape or Leukotape®
- Safety pins or a needle
- Small pair of scissors
- Medical or surgical tape
- Optional: Tincture of benzoin. It is used to increase the adhesive part of a tape
Related Content: Hiking First Aid Kit Checklist
Debate
There are a few questions the hiking community can’t seem to agree on.
Duct tape or no duct tape?
While a vast majority of hikers seem to be using duct tape instead of medical tape to secure moleskin tape, others seem to think it is harmful to the skin.
Duct tape is part of the hiker’s kit and is mainly used for fixing tears in the tent or on waterproof gear. However, due to its strong adhesive components, hikers use it over the medical tape to secure the dressing.
Nonetheless, the chemical contained in the glue of the duct tape can cause redness and rashes especially if you have sensitive skin. Also, as it contains a strong adhesive, it can tear your skin when pulling it off.
In conclusion, it should be wiser to only use duct tape as a last resource should you get a blister and run out of (or did not take with you) medical tape.
Baby powder or no baby powder?
Another debate with on my right hikers saying they could not achieve it without baby powder and on my left hikers saying it increased the chances to get blisters.
Confused? Me too.
Baby powder can be used on sweaty feet to stay dry and absorb odours. So far it sounds like to perfect solution to avoid blisters. Be as it may, the powder dries on your foot creating a hard layer which can be a cause of friction and therefore creates blisters.
As much as I am the kind of person who gets blisters easily I have never tried baby powder so I cannot advise on whether or not it is useful against blisters. If you have, let me know in the comments, I would love to know about your experience.
Final Thoughts on the Hiking With Blisters’ Guide
If you get a blister on the trails, it does not mean it is the end of the road for you. Take care of your blister and most importantly try to keep your mind off it for the rest of the day. Enjoy the view, talk with your friends or listen to music, play with your dog (if you have one), whatever works for you. The less you think about it, the less you will feel the pain.
Did you experience hiking with blisters? Let me know in the comment section below what you did to treat the problem, I’d love to learn about new tips!
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