A Hiker's Guide to Blister Prevention and Care

Blisters are caused by a simple combination: friction, heat and moisture. Take away any one of those and you dramatically reduce your chances of getting one. Here’s how.

Prevention

Get the fit right

Footwear should be snug at the heel and roomy at the toes. Your feet swell over a long day and over a long trip — many long-distance hikers go up a half or full size. Try on shoes in the afternoon, wearing your hiking socks.

Manage moisture

• Wear thin, synthetic or merino socks, not cotton.
• Change into dry socks at lunch and let the wet pair dry on your pack.
• Take your shoes and socks off at breaks to air your feet.
• Consider breathable, non-waterproof shoes — they dry much faster after getting wet.

Deal with hot spots immediately

A “hot spot” is the warning sign before a blister forms. Stop as soon as you feel one. Clean and dry the area, then apply tape, a lubricant or a blister plaster. Five minutes now can save days of pain later.

Keep feet tough and healthy

Trim toenails straight across before your trip, and build up mileage gradually so your skin adapts.

Treatment

If a blister has formed:

1. Small and intact: Leave it closed. Cover with a padded dressing or a doughnut-shaped piece of moleskin to take pressure off.
2. Large or painful: Clean the area and a sterilised needle. Pierce the edge of the blister, press out the fluid, and leave the roof of skin in place as a natural dressing. Cover it well.
3. Torn open: Clean gently, apply an antiseptic, and cover with a non-stick dressing.

Watch for signs of infection — increasing redness, warmth, swelling, pus or red streaks — and seek medical help if they appear.

A minimal foot-care kit

• Strong adhesive tape
• A few hydrocolloid blister plasters
• Alcohol wipes and a small needle
• A small tube of foot balm or lubricant

It weighs almost nothing, and on the right day, it’s the most valuable thing in your pack.