An undeniably ugly, but unfortunately pretty normal part of a long hike is the possibility of forming blisters on your feet.
We’ve all been caught out before; whether it’s a new pair of hiking boots that your feet aren’t quite accustomed to just yet, a new and unfamiliar trail or purely because of the sheer number of kilometres you’re covering — there are several reasons why blisters are common on hikes.
The main culprits to blame for forming nasty blisters during a hike are friction and pressure.
While you’re walking, the consistent movement between your foot, your sock and your shoe can cause the outer layers of your skin to move more than the other, deeper layers. This can slowly separate the layers over time, which irritates the skin and causes fluid to fill the space as your body naturally responds. Lovely!
That’s to say, the main cause of blisters is friction between the surface of your skin and the covering you’re wearing over it. But that’s not all! There are several other factors that can act as accelerants to the process:
Excess moisture can play a big part, as this can soften the outer layers of your skin and cause the damage to be done quicker and easier. This effect can then be compounded further as you work up more of a sweat over time. Excess heat will do you no favours as well, as this will also increase sweat and swell your feet to a degree.
Your choice of shoes and socks will play a big part in whether you blister while hiking, making it very important you get the right size and design for your intended usage. Shoes may be laced too tight which increases pressure, or too loose which increases rubbing.
Dirty feet can also leave debris trapped in your shoes that might cause irritation. Swelling from bug bites or stings may leave your feet irritated, while swelling or injury to your foot may also cause an unnatural rubbing and in turn, blisters.
The above introduces you to the main reasons as to why you may be forming blisters on your hikes. The natural question to follow would be, can I prevent hiking blisters entirely?
Our best piece of advice for preventing blisters while hiking is to pay extra close attention to your feet. This may seem obvious, but as our primary method of getting around, it is extremely important you give your feet the level of care they deserve.
Preventative measures are great, but what if you already have blisters on your feet? Treating them out in the great outdoors can be tough, especially if you're halfway through a multi-day hike.
The main things to keep in mind if you have blisters while hiking are to protect the surface of your skin as best you can. Whether this is with a band aid from your first aid kit or some more specialised blister pads, this will provide you with a first layer of defence to reduce further damage and discomfort.
If you can, it’s best not to pop your blister as this can lead to infection if not kept clean and sterilised. If your blister does pop, dress it like a wound.
Ultimately, we here at Mont Adventure Equipment know how important it is to plan well before you head out into the great outdoors.
In the case of blisters, there’s plenty you can do to prepare! Make sure you have the right shoes and socks and pack a good quality first aid kit. Be careful, take your time, and use your breaks as an opportunity to take in the scenery around you.
In addition to my previous comments about clean socks helping to prevent blisters, there are some other issues which may contribute to blisters.
Insoles. When I buy new boots or hiking shoes I always replace the original insoles with better quality insoles. However, if the insoles are thicker than the original insoles then caution is required because they will take up additional volume in the boot, and this may affect the fit and the comfort. If you have a favourite insole then consider taking it with you when trying on new footwear.
Orthotics. If you use orthotic inserts in your footwear then do take them with you when you are trying on new boots. Like with thicker insoles the orthotic inserts may affect the fit and the comfort. An example of when a problem may arise occurs when the orthotic insert raises the height of the heel, which then causes the heel to rub on the back of the boot.
Worn lining in the footwear. Footwear which is apparently in good condition externally may be suffering from wear and tear in the internal lining. The damaged sections can cause irritation which leads to blistering, and boots which have been reliable begin to cause problems. It pays to have a feel around inside the boot to check the state of the lining, and the insoles, if any hot spots appear on your feet.
The article mentions dirty feet as a causal factor for blisters, but does not mention dirty socks as a potentially significant issue. Some years ago a doctor providing medical support for a cross country endurance race in NZ noticed that the competitors wearing gaiters were less likely to suffer from blisters than those without gaiters. The doctor attributed this outcome to dirt in the footwear. I have never suffered from blisters in a lifetime of hiking, over all types of terrain, in all types of conditions, on multi day hikes of up to 4 weeks duration. I have always made a point of wearing clean socks every day, if that’s been possible. I have seen numerous occasions where hikers have suffered blisters after wearing the same socks for several days. These were often people who had not previously had a problem with blisters and the most likely cause was believed to be the dirty socks. From my observations, in dusty conditions in particular, 2 days is probably the maximum one should wear a pair of socks before the combined effects of sweat and dust/dirt may cause problems. Feet do tend to sweat more in footwear with waterproof lining. Of course this is a personal opinion and other will have a different perspective and experience, but for anyone suffering problems with blisters, and looking for a solution, then ensuring they have clean socks each day or two may be a good place to start.
I was surprised that blister prevention patches were not mentioned in this article. These have been a total game changer for me and have helped me avoid blister problems on long hikes. Any thoughts?
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Mike
March 26, 2024
I’m a big fan of the anti-friction creme NOK, or other anti-friction creams. Also of wearing two pairs of socks, the first a thin as possible liner sock. But one day those blisters will come for me