Back in 2021 I hiked 1140kms with a backpack weighing from 23-33kgs. I’m sure you can imagine I got my fair share of blisters, I want to share what I learned below.

2. Break in new shoes: Before wearing new shoes for an extended period, break them in gradually. Begin by wearing them for short periods around the house, then gradually increase the time until they feel comfortable and no longer cause any discomfort. Important: Remember that your shoes/boots are there for support, they will not replace your feet or legs, therefore it’s crucial that you condition both your feet and legs in order for them to be strong and help you maintain balance when hiking with a backpack. I do this by walking a lot barefoot or in minimalist sandals.
3. Wear moisture-wicking socks: Moisture is a primary contributor to blisters. Opt for socks made of moisture-wicking materials, such as wool or synthetic blends, that help keep your feet dry by wicking away sweat.
4. Double up on socks: Layering socks can reduce friction and prevent blisters. Try wearing a thin, synthetic liner sock underneath a thicker, cushioned sock. This technique helps to distribute the friction between the layers instead of directly rubbing against your skin.
5. Take regular breaks: just as the titel says, air for around an hour of moving followed by around 10-15 minutes of break. break meaning (if possible) taking your boots of, removing the insole, taking your socks of and putting your feet in a raised position.

7. Apply a lubricant: Reduce friction by applying a lubricant or foot powder to areas prone to blistering. Products like petroleum jelly or specialized anti-friction balms create a protective barrier, minimizing the friction between your skin and the shoe.
8. Choose the right time for activities: Avoid participating in long walks or intense physical activities during the hottest parts of the day. High temperatures can lead to increased sweating and moisture buildup.

Treatment

Even if you follow these steps you could still end up getting blisters so here’s what I do to treat them.

1. Cut a big hole in them! yes. the juices, lovely as they are, need to leave. the blister needs to dry up in order to heal. My weapon of choice is a normal nail clipper, the hole needs to be big enough for it not to grow back together on it’s own again.

2. Use anti blister products. since your usual layer of skin is no longer with us it’s time to add an external layer, I use Compeed, it gets the job done for me. taping your feet with sport tape is also a recommended method, this is to be done before you get blisters.

Hope this helps! as always, there’s a video on the subject on my channel.