🥾 How to Treat and Avoid Blisters – Field-Tested Hiking Tips
Back in 2021, I hiked 1,140 km with a backpack weighing between 23–33 kg. Unsurprisingly, I got my fair share of blisters. Here's what I’ve learned from experience – and how I treat them when they show up anyway.
🥾 How to Prevent Blisters When Hiking
1. Choose the right shoes:
Make sure your shoes fit properly and give your toes room to move. Too tight or too loose will lead to friction. Breathable materials help a lot too.
2. Break In Your Footwear
Never start a long trip with brand new shoes. Wear them around the house, go for short walks, and let your body adapt.
Pro tip: Your boots can’t carry you – your feet and legs need to be strong too. I walk barefoot or in minimalist sandals to build up strength and balance.
3. Wear Moisture-Wicking Socks
Sweaty feet = blisters. Use merino wool or technical synthetic socks to keep your feet dry.
4. Double-Layer Your Socks
Use a thin liner sock under a thicker one to reduce friction on your skin. The rubbing happens between the layers instead.
5. Take Regular Breaks
Follow the “1-hour move / 15-minute rest” rule. Take off your boots, remove insoles and socks, and elevate your feet if you can.
6. Keep your feet clean and dry:
Maintaining good foot hygiene is crucial in blister prevention. Wash your feet daily and thoroughly dry them, paying extra attention to the area between your toes. Moisture trapped between your toes can increase the likelihood of blister formation.
7. Use Lubricant or Balm
Apply anti-friction balm or petroleum jelly to problem areas. It creates a smooth barrier against rubbing.
8. Choose the Right Time of Day
Avoid the hottest hours when sweat levels are high. Morning and late afternoon hikes reduce moisture buildup.
See my pinky toe for motivation to keep reading. (Yes, it got rough.)
🩹 How to Treat Blisters in the Field
Even with all this prep, blisters can still show up. Here’s how I handle them:
1. Drain It Properly
Cut a big hole in the blister (yes, really). I use a nail clipper. Let the fluid out – it needs to dry to heal. If the hole is too small, it can close and refill.
2. Replace the Missing Protection
Since your skin layer is gone, use a product like Compeed to add a protective layer. For prevention, sports tape works great – but apply it before the blister forms.
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❓ Frequently Asked Questions – Blister Prevention & Treatment
What causes blisters when hiking?
Blisters are typically caused by friction, heat, and moisture. Poorly fitted footwear and damp socks are the most common culprits.
What type of socks help prevent blisters?
Moisture-wicking socks made of merino wool or synthetic blends are ideal. Liner socks under a thicker pair can also reduce friction.
Should I pop a blister or leave it alone?
If it’s large or painful, it’s better to drain it cleanly using a sterilized tool. Make sure the hole is big enough so it doesn’t reseal and refill.
Can I hike with a blister?
Yes, but only if it’s protected. Use Compeed, moleskin, or sports tape to cushion the area. If the blister is severe, it’s best to rest and let it heal.
See pinky toe for motivation to watch the video.
Hope this helps! as always, there’s a video on the subject on my channel.
