Surviving Hiking With Blisters | Learn From An Expert
Dealing with blisters while hiking, or even hiking with blisters, can be a major hassle. In this article we will describe how blisters occur and how you may prevent them on your future hikes.Discover how to keep your feet comfortable and continue enjoying your hikes.
Key Takeaways
Blisters are caused by chafing, heat, and moisture, so keeping feet dry and debris-free is essential.
Selecting the right footwear and using moisture-wicking socks can significantly reduce blister occurrence.
Immediate attention to blisters is crucial, including cleaning, protecting, and potentially draining them to prevent infection.
Hiking Blisters
Blisters are formed easily when hiking. There are many factors that go into this. Hiking boots can easily cause blisters as this is not the typical footwear people wear throughout the day and are not easily broken in.
These small pockets filled with fluid can cause considerable discomfort and interruption during extended treks or when embarking on thru hiking excursions.
Maintaining feet that are dry and free from debris greatly decreases the likelihood of blister development. By slowly building up your mileage on hikes, you condition your feet to become more resilient against blister formation.
For example, this is like lifting weights in the gym, as callus begins to form, less blisters occur. Follow these strategies to ensure a more enjoyable hike even in the event that blisters do form.
How Do Blisters Form?
The creation of blisters is a result of the friction that produces heat and irritation, along with sweat or dampness. During hiking activities, this repetitive rubbing between your footwear and skin generates what are known as hot spots—sensitive regions signaling the initial stage of blister development due to friction. Without intervention, these preliminary signs can evolve into full-blown blisters.
The contribution of moisture in developing blisters cannot be understated. Soggy feet tend to become more tender, making them prone to the effects of chafing. It’s crucial for hikers to select well-fitting shoes and socks and allow time for their gear to conform comfortably to their feet in order to stave off blister formation. For example, Someone who has a wide foot size like me, should not wear tight fitting trail running shoes and should opt for a more voluminous hiking boot like the Keen Targhee IV or Hoka Kaha 2.
By slowly increasing your distance covered while hiking, you can promote resilience in your feet, which aids considerably in minimizing potential cases of blisters.
Immediate Action for Blisters
It's inevitable that you get blisters at some point, so what can you do to take care of them in the meantime?
As soon as you detect a blister, it’s crucial to act swiftly. Sterilize the area with alcohol wipes or apply an antiseptic cream to thwart any possible infection. Taking care of blisters right away and attentively can prevent additional issues.
For treating blisters, moleskin shaped like a donut is remarkably effective because it supplies padding and minimizes rubbing against the blistered spot. We do not recommend draining blisters as most people do not know sterile technique and this can become infected easily. Allow the blister to decompress itself.
Choosing the Right Footwear To Prevent Blisters While Hiking
Choosing appropriate hiking footwear is essential to prevent blisters. Ensure the fit of your hiking boots allows for foot expansion, a common occurrence during hikes. You can assess this by walking on a ramp with an incline. This is my favorite test to know if the hiking shoe or boot has enough volume for my foot.
Avoid narrow fitting trail runners or hiking shoes as these can easily cause more friction.Instead, opt for a looser fitting hiking boot to start off with. Check your hiking boots for gusseted tongues which help prevent debris from entering your boot.
To avoid blisters, gradually introduce new hiking boots with brief excursions. Employing proper lacing methods and maintaining sufficient space in the toe area are very important in blister prevention.
Do Socks Help Prevent Blisters?
Socks play a vital role in blister prevention. High-quality, moisture-wicking socks that fit well are crucial. The right socks can help keep your feet dry and minimize friction, significantly reducing the risk of blisters.
Different types of socks, such as merino wool, synthetic, and socks liners, offer various benefits.
Merino Wool Socks
Merino wool socks prevent blisters with their moisture-wicking properties. These socks keep feet dry and reduce blister risk. Naturally breathable, Merino wool maintains a comfortable foot temperature. Remember, moisture can increase your risk of developing blisters.
Hiking socks generally come in different compositions of Merino wool. For example, The Smartwool Mountaineer Full Cushion has one of the highest percentages of Merino wool therefore it is more amenable to preventing blisters.
High-quality merino wool hiking socks significantly enhance hiking comfort.
Synthetic Socks
Socks that incorporate synthetic materials and are equipped with mesh zones can enhance breathability while effectively regulating moisture. This capability to control moisture also helps in reducing friction.
The integration of cushioning within the socks, along with their ability to wick away moisture, is important in ensuring comfort and aids in preventing blisters.
I would say, most high synthetic content is less effective at blisters prevention than merino wool. For instance, when we tested the Farm To Feet Damascus(a very high synthetic content hiking sock) vs the Darn Tough Hiker Full Cushion(more merino wool), the Darn Tough Hiker was much more effective at preventing blisters.
Sock Liners
Liner socks add an extra barrier against blisters in tough hiking conditions. Good hiking socks and thin liner socks have extra cushioning in hot-spot areas, reducing blister risk.
Sock liners are great especially when you have a very thin hiking sock to pair it with.
Keeping Feet Dry While Hiking
Managing moisture effectively is crucial for preventing blisters while hiking. Keep these essential suggestions in mind.
When skin becomes moist, it softens and wrinkles more easily, making it susceptible to rubbing.
Ensuring that your feet are dry before going to sleep greatly contributes to maintaining healthy feet on long hikes/ or trekking trips.
Prioritize removing any sand or debris prior to changing socks as this helps avoid abrasions on the skin and supports overall foot cleanliness.
Applying foot powder aids in keeping the feet dry and decreases the chance of developing blisters during treks. Regularly switching into fresh socks and having an additional pair at hand help not only in preventing fungal infections but also in keeping comfort levels up when facing damp conditions with wet feet.
Utilizing gaiters prevents unwanted materials from entering boots thus minimizing friction against the skin which leads to blister prevention.
Taping Feet To Prevent Blisters
Pre-taping blister-prone areas is an effective prevention method. Leukotape and tapes like zinc oxide effectively distribute shear forces that contribute to blister formation.
Avoid cotton-based medical tapes since they draw moisture and increase the risk of blisters. You want to apply the tape without tension to accommodate for any foot swelling during hiking.
If you're having issues with moleskin, I recommend using a benzoin adhesive to help the moleskin stay on during your hike.
Treating Hiking Blisters
At the first sign of heat or discomfort, stop, remove boots and socks, and identify the affected area. Address blisters right away.
For small, manageable blisters, tape them up and continue hiking.In the beginning of my hiking career, I would easily ignore the blister and carry on my merry way. I noticed, stopping for 5 minutes to take care of your blisters really enhances the experience rather than thinking about how uncomfortable the next few days will be with a large blister.
If a blister happens to decompress on its own, apply antiseptic cream if needed and cover with a bandage for protection and infection prophylaxis.
Foot Care After Hiking
After a long hike, changing into camp shoes or sandals helps the feet breathe and recover from moisture buildup. Leave off the socks with the sandals. Sleeping with blisters exposed can help them heal more effectively as it allows for airing out.
Keep your feet elevated! lifting your feet higher assists in decreasing inflammation and aids recuperation following extensive hikes. Keep an eye on any blisters each day to catch early indications of infection. Ensure that any addressed blisters are shielded from additional harm by securing them with gauze or a non-stick dressing.
Preventing Blisters While Hiking
Gradually increasing hiking mileage toughens feet and reduces blister likelihood(think of the example I gave about lifting weights in the gym). Consider getting a new insole for your hiking shoe that's more supportive and comfortable. Using a gaiter while hiking can keep sand and dirt out of boots, contributing to dryness and comfort.
Frequently Asked Questions
How can I prevent blisters when hiking?
To prevent blisters while hiking, make sure you wear well-fitted shoes and moisture-wicking socks to keep your feet dry.
Also, consider taping any areas prone to friction for extra protection.
What should I do if I get a blister while hiking?
If you get a blister while hiking, clean the area and protect it with moleskin or tape. Use benzoin adhesive to help with adherence of the moleskin.
Are merino wool socks better than synthetic socks for hiking?
Merino wool socks are generally considered better for hiking because they offer excellent breathability and moisture-wicking properties, keeping your feet dry and comfortable.
Will Putting Vaseline On My Feet Before A Hike Help With Blisters?
Putting Vaseline on your feet before hiking may help reduce friction. I generally do not recommend vaseline because it is hard to determine exactly how much Vaseline you will need and can easily cause slipping within your sock.
Will Wearing Thick Socks While Hiking Help Prevent Blisters?
Wearing thicker socks while hiking will not necessarily prevent blisters. if you have too narrow of a shoe and a lot of friction going on during hiking blisters will form no matter how thick your sock. This is why footwear selection is so key.
Adventure Awaits,
Tyler