How to Stop Blisters When Hiking: 5 Top Tips
, by Rio Boyes, 16 min reading time
Nothing spoils the view at the summit like throbbing, painful feet — but with our tips on how to stop blisters when you’re hiking, you’ll no longer have to suffer on the trails.
In This Guide:
From simple changes like investing in better footwear to other preventative measures like considering the way you lace your shoes, it can often be easier than you think to avoid those pesky blisters.
Truth of the matter is, you’ll likely still end up with one or two from time to time, especially if you’re embarking on a particularly challenging hike.
But for the most part, preventing foot sores from walking is all in the preparation and understanding what your feet need to stay comfortable on long hikes. Things like…
- Investing in quality, well-fitting hiking boots
- Wearing thick, comfortable socks (we recommend Bridgedale hiking socks)
- Using walking gaiters to keep your feet dry
- Using preventative blister plasters
- Using hiking poles to maintain balance and reduce joint pressure
…can all make a big difference in preventing blisters on your next outdoor adventure.
So, without further ado, here are five top tips for keeping your feet blister-free on your next hiking adventure with Wood To Water.
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What Causes Hikers Blisters? Blisters are a hiker's worst enemy (as you probably well know!), and they usually pop up because of friction, moisture, and heat. When your skin keeps rubbing against your socks or shoes during a hike, it creates friction — and that friction generates heat. Over time, this can weaken your skin and cause those annoying fluid-filled bubbles to form. Add moisture from sweat or wet conditions, and it gets even worse since softened skin is easier to damage. Wearing shoes that don’t fit well — either too tight or too loose — can make the problem worse, and long hikes in hot, humid weather only increase the risk. The good news? We’ve got some easy ways you can stop this from happening. |
Easy Ways to Prevent Blisters When Hiking
The solution (or solutions) are essentially two-fold: reduce friction and keep your feet dry.
Even if you think you’ve already tried these methods before, we recommend reading through our tips below, because you might not have made the right changes the first time. It’s very easy to buy the wrong type of shoe or to lace it too loose/tight, and not all socks are created equal.
And if this is your first time prepping for a longer hike, this is an excellent place to start.
First, let’s tackle reducing friction.
1) Wear Appropriately Thick Socks for Hiking
Wearing appropriate walking boot socks is essential for cushioning your feet and preventing the discomfort of blisters during a hike. Your everyday white crew socks won’t quite cut it.
The right thickness provides a padded barrier between your feet and the interior of your boots, reducing friction that can lead to sore spots.
Here are some of the best hiking socks we recommend, which you can grab from our online shop and have delivered within just 2 days…
Some of the best socks for walking are the Bridgedale Explorer Heavyweight Socks as a general, all-rounder hiking sock, while the Mid-weight Boot Sock is great for tighter boots or to wear with a liner sock.
However, it’s important to strike a balance — socks that are too thick might make your boots feel tight, which can cause unnecessary pressure and even restrict airflow, leading to blisters in different places or other foot injuries.
On the other hand, socks that are too thin might not offer enough protection. Choosing hiking socks designed specifically for your footwear and the terrain will help maintain comfort throughout your trek.
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Bonus Tip: Wear Liner Boot Socks Wearing a thinner liner sock, like the Bridgedale Lightweight Boot Sock, beneath a thicker hiking sock can provide additional benefits. The liner helps wick away moisture and reduce friction between your skin and the outer sock. This combination creates a protective layer, improving comfort and decreasing the likelihood of blisters during long treks. |
2) Invest in Quality Hiking Boots
Your choice in hiking boots or shoes is one of the most important in not just preventing blisters, but also for overall comfort and safety.
With all that walking on rocky and uneven terrain, you’re at risk of rolling an ankle or getting other injuries if your shoes don’t provide enough support. But for preventing foot sores, the key is to have boots that fit well.
The Right Type of Hiking Shoe
When shopping for hiking boots, make sure you try them on with the socks you’ll be wearing on your hike. This will ensure a proper fit. Poorly made or ill-fitting boots can cause friction that leads to those dreaded blisters.
Look for boots with good ankle support, too; they’ll help keep your stride steady and reduce unnecessary rubbing inside the boot.
You can certainly still shop for hiking boots online and try them on at home, but you could also head in-store to try them on and get advice from the staff. Things like your walking style, the terrain you’ll be tackling, and the length of your hike can all impact which boots will work best for you.
Choose Quality Over Price
The material of the boot is also important — waterproof and breathable materials are ideal, as are tough outer soles for grip and durability. Don’t skimp on price when it comes to hiking boots; investing in a good quality pair will pay off in the long run.
It really is worth spending a little more to stay comfortable on your adventures.
Break Your Boots In Beforehand
It’s also a good idea to break in your new hiking shoes before hitting the trails. Wear them around the house or during short walks to get used to them and help soften any stiff areas.
If you sling on a brand-spanking-new pair of boots fresh out the box and head straight into a long hike, you may find yourself with blisters or other discomforts. Give your boots some time to mould to your feet before tackling longer treks.
3) Wear Walking Gaiters in Moist Conditions
Walking gaiters are a great way to keep you dry and free from annoying debris. They act like a shield, stopping rain, mud, and little rocks from sneaking into your boots and ruining your hike.
If you’ve never seen or heard of gaiters, they’re essentially a waterproof fabric that wraps around your lower leg and attaches to the top of your boots — they’re literally like a raincoat for your feet and lower legs.
The reason they’re good for stopping blisters when hiking is that they help to create a barrier against any moisture getting into your boots or through your socks. This moisture can cause friction and lead to blisters forming.
4) Pack a Blister Prevention First Aid Kit
Blisters can quickly turn an enjoyable hike into an uncomfortable experience, which is why having a first aid kit is crucial.
While it’s always important to be prepared for general injuries, your kit should also include specific supplies for blister prevention and treatment.
Having the right treatment available can make all the difference if a hotspot develops or a blister forms. Tackling the issue early can prevent further discomfort and allow you to keep moving comfortably.
If you enjoy travelling light on your treks, the Highlander Forces Cadet First Aid Kit is super compact and includes adhesive tape, scissors, adhesive bandages, and gauze. The Kombat UK Small First Aid Kit is another great option that can be mounted on your belt and features plenty of wound coverings.
Alternatively, the Exped Clear Cube First Aid Bag is a great option if you want to create your own first aid kit from scratch. Just remember to pack items such as:
- Blister plasters
- Moleskin
- Antiseptic wipes/cream
- Adhesive tape
5) Lean on Your Hiking Poles
We mean this both literally and figuratively.
Hiking poles are a game-changer when it comes to avoiding blisters on long treks. They help you stay steady and balanced, which means less rubbing and movement inside your shoes — two major culprits behind blisters.
Plus, when you use hiking poles, your arms take on some of the work, so your feet don’t have to deal with as much strain or pressure. It’s especially handy on tricky terrain, where the extra stability really comes in clutch.
But that’s not all! Hiking poles also help cut down on overall fatigue by giving your legs a bit of a break and letting your upper body pitch in.
Here’s a few reliable and great-quality hiking poles we recommend…
We love the Fizan Explorer Hiking Poles as a great all-rounder for beginners and experienced hikers.
If you like getting the most bang for your buck, the DD Hiking Pole/Tarp Pole is the perfect multitasking hiking pole to prevent blisters and pitch simple shelters.
Make sure you have everything you need for your hike with our Essential Hiking Checklist!
How to Care for Foot Sores From Walking
If you’re here because you’ve experienced (or are currently experiencing) sore feet after a hike, you’ll want to take care of them properly.
If you don’t do anything about your foot sores, they can worsen and cause more pain and discomfort. So, here’s what we advise…
Be Proactive in Caring For Your Feet
Hot spots are your first warning sign that a blister might be on the way, so it’s super important to deal with them as soon as you feel them.
If you ignore a hot spot, it can quickly turn into a painful blister that could really ruin your hike. The moment you notice one, take a break and check your foot.
Clean the area to get rid of any dirt or debris, then cover it with blister prevention tape, moleskin, or a gel pad to cushion it and cut down on friction.
Don’t have any of those? No worries — something like a clean piece of fabric or even duct tape can work in a pinch.
Make sure to adjust your socks or shoes to reduce rubbing, and keep an eye on it as you keep going.
Be Smart About Popping Blisters
To pop or not to pop? That is the question. In general, small blisters? Leave them alone! They act as a natural barrier, protecting the tender skin underneath from infection.
But if you’ve got a large blister that’s causing serious discomfort, especially when you’ve still got some hiking to do, you might need to pop it.
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Here’s how to do it safely: First, clean the area around the blister with water or an antiseptic wipe if you have one. Then grab a pin, needle, or safety pin and sterilise it — heat it with a flame from your lighter or camping stove, then let it cool. Carefully pierce the edge of the blister and let the fluid drain naturally. Don’t peel off the skin; that layer still offers some protection. Once it’s drained, clean the area again and apply some antiseptic cream if you’ve got it. Cover it up with a sterile bandage, blister pad, or moleskin. |
These steps will keep the area protected and help you get through the rest of your hike without further irritation or infection.
Treat the Blister on the Trail
If you get a blister on the trail, it's important to make sure it’s protected so it doesn’t get worse. The easiest way to do this is to cover it with a sterile plaster or blister pad — these are great for cushioning and stopping more rubbing.
No blister pad? No worries, you can use moleskin or a soft adhesive pad instead. To keep it secure, use some medical tape and make sure it overlaps the edges so it stays put while you’re on the move.
It’s also a good idea to tweak your footwear or socks to ease the pressure on the blister. Double-layer socks or moisture-wicking ones can really help reduce friction.
And don’t forget to check the dressing regularly — replace it if it gets dirty or wet to keep the area clean and help it heal faster.
Give Your Feet Time to Heal After
After a challenging hike, it’s crucial to give your feet the time they need to recover. This healing period allows any blisters to dry out and start healing properly, reducing the risk of infection or worsening the damage.
By resting your feet, you also give them the chance to develop protective callouses naturally, which can help prevent future blisters during long walks or hikes.
Avoid jumping straight into another intense hike too soon; instead, opt for lighter activities that don’t exert too much pressure on your feet.
Keeping your feet clean, dry, and moisturised during this time can also speed up the healing process and keep your skin in top condition, ready for your next adventure.
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Protect Your Feet From Blisters With Wood To Water At Wood To Water, we know how important it is to keep your feet happy on the trail. That’s why we’ve got a range of outdoor hiking gear designed to keep you comfortable and blister-free. From premium, moisture-wicking socks that keep your feet dry to fully stocked first aid kits to treat blisters, we’ve got you covered. We also stock hiking poles and walking gaiters to keep those extra-long treks comfortable. With our gear, you can forget about foot problems and focus on enjoying the great outdoors! Shop our full range of hiking gear and first aid kits online today! |
FAQs
Should I Put Vaseline on My Feet Before a Hike?
Applying Vaseline can help reduce friction and prevent blisters during a hike. However, it’s important to pair it with moisture-wicking socks to keep your feet dry, as excessive moisture can lead to discomfort or other foot issues.
Does Duct Tape Help Prevent Blisters?
Yes, duct tape can help prevent blisters by providing a protective barrier on high-friction areas of your feet. However, it’s crucial to apply it to clean, dry skin and use it alongside proper hiking socks for best results.
Should You Wear Liner Socks When Hiking?
Yes, wearing liner socks can help reduce friction and wick away moisture, preventing blisters. They work best when paired with wool or synthetic outer socks, ensuring your feet stay dry and comfortable during hikes.
Is Treating Blisters in Nature a Good Idea?
Yes, it’s essential to treat blisters while hiking to prevent infection or worsening. Clean the area, apply an antiseptic, and cover it with a blister pad or bandage to protect it during the remainder of your hike.
