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Ultimate Guide to Happy Feet: 10 Life-Saving Tips for Preventing Blisters While Hiking and Backpacking

Writer's picture: apriladventuringapriladventuring

Updated: Jan 21

When you're out on the trail, you want to be enjoying the crisp air, stunning views, and the peace of being surrounded by nature. There's not much that can ruin this bliss faster than bliss-ters. Blisters are incredibly painful, flaring up and worsening with each step. Not an ideal situation to be in when hiking and backpacking utterly depend on your ability to take steps -- lots of them. 


In this guide, I’ll share 10 essential tips to keep your feet happy and healthy while you explore the great outdoors. But first, let's talk about what causes blisters in the first place so we'll better know how to avoid them.


What causes blisters?


Blisters are caused by the combination of two things: friction and moisture. Sweaty or river-soaked feet sliding around in hiking boots create the perfect storm for these oozing wounds. Blister prevention focuses on minimizing these two factors. 


Simple, right? Now that we know the cause, let's talk about how to prevent those pesky blisters.


1. Properly Fitting Shoes


Properly fitting shoes are the foundation of blister prevention. A shoe that is too loose can cause friction as your foot shifts, while one that is too tight can pinch or irritate your skin.


Aim for shoes with enough space in the toe box to wiggle your toes and a snug heel to prevent slipping.


Pro Tip: Try on shoes late in the day when your feet are slightly swollen. This simulates the conditions you'll face during a hike, helping you find the best fit.


2. Hiking Boots vs. Trail Runners


A rare, hiking boot day for me
A rare, hiking boot day for me

Your choice between hiking boots and trail runners (I swear by my Merrells) can greatly affect your foot comfort. Hiking boots provide sturdy support for rugged terrain and heavy packs, beneficial for those carrying loads over 50 pounds. However, they can feel bulky and cause excessive friction on longer hikes.


Conversely, trail runners are lightweight and allow for better airflow, making them ideal for long treks in warmer weather. For example, a pair of trail runners may weigh around 10 ounces compared to a hiking boot's average of 2 to 3 pounds. Assess the terrain and your personal comfort to make the best choice for your adventure.


3. Non-Waterproof Shoes


While waterproof shoes keep water out, they can also trap moisture, creating a breeding ground for blisters. Opting for non-waterproof footwear allows your feet to breathe, especially on hot days when sweat can accumulate.


Remember our blister causes from earlier? Moisture leads to blisters, so dry feet are less prone to blister formation.


4. Break In Your Shoes



Never take new shoes on their first hike without breaking them in. Gradually wearing them on shorter walks helps soften the material and forms them to your feet. Aim for at least 20 to 30 miles of gradual wear before your big hike. This preparation significantly reduces friction and prevents blisters.


5. Pre-emptive Taping

I've ruined a few too many socks from not taping up my toes.
I've ruined a few too many socks from not taping up my toes.

If certain parts of your feet are prone to blisters, don't wait for problems to arise. Apply blister tape or moleskin preemptively to vulnerable areas. This simple step can act as a protective barrier, significantly lowering your chances of getting blisters. Make it routine before each hike.


6. Adjust Laces for Fit


Proper lacing can dramatically influence blister prevention. Adjust your laces based on the hiking conditions. When heading downhill, tighten them to prevent your foot from sliding forward. Conversely, loosen them slightly if your feet begin to swell. Being flexible with your lacing strategy can save you from discomfort.


7. Wool or Synthetic Socks


Choosing the right socks is just as important as selecting the right shoes. Avoid traditional cotton socks that retain moisture and lead to chafing. Instead, opt for socks made from wool or synthetic materials. These fabrics wick away moisture and provide cushioning, helping to keep your feet both dry and comfortable.



8. Sock Liners and Injinji Socks

My holy grail gear item.
My holy grail gear item.

I absolutely swear by my Injinji toe socks, which can be worn alone or as liners inside thicker pairs of socks. Sock liners add an extra layer that helps wick moisture and reduce friction over the entire foot. What makes Injinji socks so effective for me is that they separate each toe, preventing rubbing and irritation, especially valuable on long-distance hikes.


I forgot to pack my Injinji liners on a recent, 6-mile hike and I could feel blisters starting to form when we were less than halfway up. I had to stop, take off my boots and socks (thick, wool socks), and try my best to tape my heels with some climber's tape I happened to have in my backpack. It wasn't very effective and I continued on, stepping awkwardly to minimize the friction and pain as much as possible. Lesson learned.


9. Let Your Feet Dry


I change out of my hiking shoes as soon as I make it to camp.
I change out of my hiking shoes as soon as I make it to camp.

This is a big one since moisture plays a huge role in blister formation. Take breaks to let your feet dry out. Remove your shoes and socks when resting. This simple habit can significantly decrease the chances of blister formation. If your socks are damp, trade them for a dry pair. You can even hang wet socks on your pack to air out. A few minutes of foot care can make a world of difference.


10. Monitor for Hot Spots


Preventing blisters is more effective than treating them. Pay attention to your feet. If you start to feel irritation or warmth in a specific spot, you’ve identified a hot spot. Addressing it quickly with blister tape or moleskin can protect your skin from developing a full-blown blister.


Foot Care Reminder


Hiking should be a joy, not an exercise in pain management. By following these ten essential strategies for preventing and treating blisters, you can maintain foot health and enjoy every step.


Preparation is key: lace up those fitting shoes, select the right socks, and stay aware of potential irritation. With these tips, you'll be well-equipped for your outdoor adventures.


Happy adventuring, and here’s to blister-free hiking!

A

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