Making blisters a thing of the past

What are blisters?

Blisters are small pockets of fluid that form on the outer layer of the skin. They can be particularly uncomfortable and painful when you are hiking. However, after reading this article, you will know how to minimise and avoid blisters on your next hike.

Blisters will very likely occur on a long-distance hike. Therefore, it is important for everyone to know how to deal with blisters and the best way to minimise them on your hike.

How are they formed?

The following points are some of the most common causes of blisters when hiking.

1. Friction

   Shoes: Ill-fitting shoes can cause rubbing against your skin. Shoes that are too tight can create pressure points, while shoes that are too loose can allow excessive movement of the foot within the shoe, leading to friction.

   Socks: Wearing the wrong type of socks can also contribute to friction. Cotton socks, for example, tend to retain moisture, which increases the likelihood of friction. Synthetic or wool socks designed for hiking wick moisture away and reduce friction.

2. Moisture

   Sweat: Feet tend to sweat a lot during hiking, and if the moisture is not wicked away, it can soften the skin, making it more susceptible to blisters.

   Wet Conditions: Hiking in wet conditions, such as rain or through streams, can also lead to moist feet, increasing the risk of blisters.

3. Heat

   The combination of friction and moisture generates heat, which can exacerbate the blistering process by increasing the skin’s sensitivity and making it more prone to damage.

4. Pressure points

   Backpacks and Load: Carrying a heavy backpack can change your gait and put additional pressure on certain areas of the feet, leading to hotspots and eventual blister formation.

5. Terrain

   Rough Terrain: Hiking on uneven or rocky terrain can cause the feet to slide and rub against the shoes more than usual, leading to blisters.

Why can they be harmful if not treated?

Blisters can be harmful because they can cause significant pain and discomfort, potentially forcing hikers to stop or to alter their gait, leading to further injury. They can become infected if not properly treated, especially in dirty and challenging conditions of a hike. In the more extreme cases, infected blisters can escalate into serious health issues requiring medical intervention, which may be difficult to access in remote hiking areas.

How to avoid them?

1. Footwear

   Fit: hiking shoes should fit snuggly around your feet allowing your toes space to wiggle. I would strongly recommend testing hiking shoes on an inclined ramp to test the stability of the shoe around your foot as you walk across altering gradients.

   Broken in: breaking in your hiking shoes will allow them to soften and mould to the shape of your foot. This is particularly important for leather boots but also recommended on all other shoes. You can break your shoes in simply by wearing them. Wear them in the house, around the block or to work.

   Type: look into the type of shoe that will suit your hike the most. Hiking shoes or trail runners may be more suitable depending on the hike.

   Invest: if you are to invest in one high quality item for your hike, let it be your shoes! A good quality pair of hiking shoes will make a big difference than a cheap pair, not only for blisters but also durability, comfort and waterproofness.

   Replace: after a certain number of kilometres on the trail, you will start to notice more and more blisters on your feet. This is a clear sign that a new pair of boots is needed. I just switched my boots after doing 600km+ with them and I was definitely overdue by the end!

2. Quality socks

   Hiking socks can be bought in most to all outdoor shops and will provide an extra level of cushioning and durability especially around impact zones such as the heel of your foot. Socks in adventure stores typically state the level of cushioning they provide. Think about the nature of the hike when selecting the level of cushioning. Are you going on a gentle walk on a nice path? Perhaps, mid-level cushioning is suitbale.

   Hiking socks are usually made from materials like wool, acrylic, or a blend of synthetics. These materials offer effective moisture-wicking properties to help keep feet dry and comfortable.

   Double layers: you can try using two pairs of hiking socks for extra padding.

3. Propper lacing

   NEVER, and I mean NEVER walk with your laces undone, especially when carrying a large backpack on rough terrain. Not only do you increase the chance of an accident, but your foot will be much more mobile in the shoe, increasing the chance of a blister.

   I like to tie my shoes with a double loop to start with. This allows the load to be spread across both loops, minimising tight spots on your laces.

4. Blister plasters - how to use

   Blister plasters are essential when doing a multi day hike. There is nothing comparable for its size that can offer such a big impact to the quality of your hike.

   Best case: use the blister plaster before it has formed (you are sensing small pain). This will minimise the long term pain. Blister plasters can be used at any stage of a blister however, even after it has popped and fluid has come out.

   How long to keep a blister plaster on for?

   You can judge when a plaster is ready to be removed if:

   1. You can see the white patch has formed, and liquid has been absorbed.

   2. There is a visible space between the hydrocolloid layer and the skin, meaning swelling has reduced.

   3. If the adhesive edges are starting to come loose and be less adhesive.

5. Training

   Gradually increasing the intensity and duration of hikes helps toughen the feet and build calluses, which can provide a natural barrier against blisters.

6. Don’t pop blisters unnecessarily

   Avoid popping blisters unless absolutely necessary, as this increases the risk of infection. If a blister must be drained, do so with sterilized equipment and keep it covered and clean.