Blisters. Who knew something so small could bring such a world of pain? And getting one on a hike is the absolute bane of a hiker’s life.
One minute you’re enjoying the fresh air and scenery, the next, you feel that tell-tale sting. I’ve been there—hobbling down a path, cursing my boots, my socks, and every life choice that brought me to this point.
But through trial, error, and plenty of research, I’ve worked out how to keep blisters at bay and it’s been a couple of years since I endured one on a hike (even with boot changes).
This guide is a mix of personal experience and practical advice. If you’re tired of finishing hikes with sore, blistered feet, let’s dive into what works (and what doesn’t).
What Causes Blisters While Hiking?
Blisters are the result of friction, heat, and moisture conspiring against you. When you walk, your skin rubs against your socks or shoes. Add sweat or dampness, and the skin softens, making it more prone to irritation. Over time, this friction creates those fluid-filled pockets we all dread.
In my case, I used to get them on my heels, especially on longer hikes. It wasn’t until I started paying closer attention to my footwear and preparation that things improved.
Here’s a quick breakdown of the usual culprits that cause them:
- Poorly fitting hiking boots: Too tight or too loose, and you’re asking for trouble.
- Moisture: Sweat or wet socks make things slippery and increase friction.
- Pressure Points: A heavy backpack can put extra strain on your feet, and tight laces can add unnecessary pressure.
So let’s take a look at tips for avoiding blisters while out walking and hiking.
Boot Fit is EVERYTHING
I learned this the hard way. I had a pair of On CloudRock hiking boots a few years ago and as much as I loved them, my feet blistered like hell on a short 6km “wear in” walk. They felt fine when I tried them on in the house but after a few miles on uneven terrain, my toes and heels were screaming. So here’s what I do now:
- Get professionally fitted if you’re changing brands or it’s a first pair: Go to a proper outdoor store where staff know their stuff. They can help you find the right size and style for your foot shape.
- Break Them In: Never, ever wear brand-new boots on a long hike. I made that mistake once before a weekend two day walk in the Peak District, and by day two, I was improvising blister bandages out of duct tape. Not my finest moment.
- Choose Breathable Materials: Your feet need to breathe, especially on summer hikes.
Socks Matter More Than You Think
The wrong socks can be as much a problem as ill fitting hiking boots. Some tips when it comes to socks:
- Ditch the Cotton: Cotton holds onto moisture, which means wet, clammy feet. Instead, I swear by merino wool socks—they wick away sweat and feel great, even after hours on the trail.
- Double-Layer Socks: On particularly long or challenging hikes, I use socks with a double-layer design. The inner layer moves against the outer layer, not my skin. Genius.
- Bring Spares: I’ve learned to pack at least one extra pair. On a rainy Lake District hike, I swapped my sodden socks at lunchtime and avoided a whole lot of misery.
Socks do not have to cost the world either! In fact, my favourite anti blister hiking socks are less than £15 for 2 pairs! Here you go:
Keep Your Feet Dry at All Costs
Damp feet are blister-prone feet, so staying dry is key:
- Change Socks When Wet: If your feet get wet, stop and change into dry socks. I once waded through a stream on Dartmoor and didn’t bother switching socks afterward. Big mistake.
- Waterproof Boots: Treat your boots with a good waterproofing spray, especially if you’re heading somewhere rainy.Even Gore-Tex boots should be reproofed from time to time.
Pre-Tape or Plaster Vulnerable Areas
If you’re prone to blisters in certain spots (for me, it’s the back of my heels), it’s worth pre-taping those areas before you even start walking.
- Moleskin: This stuff is a lifesaver. It’s soft, cushioned, and stays in place. I always keep a sheet of it in my pack.
- Sports Tape: On longer hikes, I sometimes tape up my toes, especially if I know the terrain will be rough.
You can also just pop one of these blister plasters on and as well as being great covers for blisters, they can help to prevent them:
These are miles cheaper than the leading brand and, in my experience, do the same job!
Listen to Your Feet
One of the best lessons I’ve learned is to listen to my body. If you feel a hot spot forming, stop and deal with it immediately. I used to ignore that first twinge of discomfort, thinking I’d fix it at the next rest stop. By then, it was usually too late.
Here’s what I do now:
- Stop and Inspect: As soon as I feel any rubbing, I take a break to check it out.
- Apply a Pad or Tape: Cover the area before it turns into a full-blown blister.
What If You Get a Blister Anyway?
Let’s face it—sometimes, even with the best preparation, blisters happen. I’ve had my fair share, and while they’re annoying, they don’t have to ruin your hike.
1. Deal With It Straight Away
As soon as you feel the first signs, stop and deal with it:
- Clean It Up: If the blister has popped, clean it with antiseptic or clean water.
- Cover It: A blister plaster works wonders. If you don’t have one, a regular plaster layered with tape can do the trick.
2. Drain Only If You Have To
I try to avoid draining blisters, but sometimes they’re too painful to leave alone. If you need to do this:
- Use a sterilised needle (I carry one in my first aid kit).
- Pierce the edge and gently press out the fluid.
- Leave the skin intact as a protective layer.
3. Make Adjustments
If a blister forms, the last thing you want is more friction. Loosen or tighten your laces, and consider changing socks to reduce pressure on the affected area.
Lessons Learned the Hard Way
One of the worst blister-related mishaps I’ve had was on a long hike in the Scottish Highlands a few years back. I ignored every piece of advice I’ve just shared—wore new boots, cheap socks, no spare pair. By the end, my feet looked like I’d been stomping on hot coals. Since then, I’ve become a bit of a blister-prevention obsessive.
These days, I pack a little blister kit on every hike: moleskin, blister plasters, sports tape, antiseptic wipes, and a small pair of scissors. It’s saved me more than once, and it’s such a simple addition to my gear.
Final Thoughts
Blisters are an annoying but entirely avoidable part of hiking. With the right preparation, good gear, and a bit of vigilance, you can keep your feet in top condition no matter how far you walk.
For me, it’s been a game-changer. Instead of dreading long hikes, I now focus on enjoying the views, the fresh air, and the challenge. So take it from someone who’s hobbled through too many trails—look after your feet, and they’ll look after you. Happy hiking!