Prevent and treat blisters while hiking

Prevent and treat blisters while hiking

Don't let an annoying injury ruin your time outdoors. Our guide to blister prevention will keep you on your toes

Whether you are an experienced trekker or a newbie to the trails, you will invariably suffer from one of the most common hiking injuries. To help you minimize the risk, we've put together a simple guide to preventing and treating blisters while hiking.

How to prevent blisters

When it comes to blisters, prevention is always better than cure. Knowing how to prevent blisters will save you pain later.

What causes blisters?

Blisters develop to protect damaged skin and help it recover as part of the body's natural healing process. They can be caused by allergies, skin conditions, burns, or even insect and spider bites - but by far the most common cause is friction.

hectic00/ShutterstockBlisters are often caused by friction

Hiking typically causes blisters when your boots and/or socks rub against your feet, creating friction hotspots. The resistance causes the thick outer layers of skin to begin to separate from the delicate inner layers. Fluid then fills the gap between the layers of skin and a blister forms.

Blisters occur when any of the following occur:

• Druck: Ein enger Bereich eines Stiefels oder eine Falte in einer Socke kann einen Hotspot erzeugen
• Direkte Reibung: Überall dort, wo eine Kraft wiederholt auf der Haut reibt oder gleitet, kann es zu einer Blase kommen
• Feuchtigkeit: Feuchte oder verschwitzte Haut ist weicher und anfälliger für Schäden durch Reibung

Choose the right footwear

Ill-fitting shoes cause blisters, so make sure your hiking shoes or boots fit properly. Hiking boots should fit snugly everywhere, but not be tight anywhere. There should also be enough room to wiggle your toes.

alt=“A woman ties her hiking boots”>Izf/ShutterstockHiking shoes should fit snugly

When choosing your shoes, try them on at the end of the day with the socks you plan to wear (as feet typically swell and are at their largest throughout the day). How to avoid buying shoes that are too small.

Read our guide to choosing the right hiking boots.

Break in shoes

One of the main causes of blisters is poorly broken-in shoes. Well-fitting shoes must also harmonize with your feet. Taking the time to break in a new pair of hiking boots or hiking boots will ensure comfortable miles on the trail in the long run.

Different boots require different break-in times. Lighter shoes are generally faster, while heavier leather boots, for example, need time to soften and conform to the shape of your foot.

alt=“A hiker breaking in a new pair of shoes”>Rangizzz/ShutterstockBreak in new shoes gradually

Start by walking around your house in your new shoes, making sure they fit snugly and the insoles, socks, laces and tongues are all in place. Then go outside to your neighborhood and see if you're happy before moving further away.

Serious break-in is taking place outside the sidewalk. Go on a day hike with a light backpack. Try a few more day hikes, gradually increasing the weight and distance before you feel confident enough to do a multi-day hike.

Just remember that the break-in process doesn't turn a bad fit into a good one. So if the shoes aren't right to begin with, take them back to the store and try to find a better fit.

Choose the right socks

When it comes to socks, it's best to avoid cotton as it tends to retain moisture on the skin, which combined with friction causes blisters. Instead, opt for moisture-wicking fabrics like polyester or wool socks like Smartwool, Bridgedale or 1000 Mile.

Atlas & BootsWe recommend wool socks from Smartwool

Peter usually hikes in two pairs of socks: a thin pair of merino wool or polyester socks with a second, thicker pair on top. The two layers help reduce friction and remove moisture from the skin, leaving it drier. Another good option is double-layer socks like Wrightsock.

How to treat blisters

Make sure you carry a hiking first aid kit that includes:

• Blasenpflaster sowie Allzweckpflaster
• Verband oder Gaze
• Medizinisches Klebeband
• Sicherheitsnadel, Nadel oder kleines Messer
• Alkoholische oder hygienische Reinigungstücher

If you notice a hotspot developing, it's better to stop it and treat it before it really sets in. Use a special padded plaster (known as a blister plaster) like Compeed to treat hot spots.

Cineberg/ShutterstockWe recommend Compeed blister plasters

Before applying the blister plaster, warm it to body temperature as this will make it more adhesive. You can do this by holding it between your hands, placing it in your clothes, or even under your armpit while taking off your shoes.

Make sure your feet are clean, dry and aired before applying the blister plaster as the adhesive will not stick to damp or wrinkled skin. For additional protection, you can add a layer of bandage or tape to the top of the blister plaster.

Should you empty bladders?

General medical advice is not to open the blister to release the fluid. It creates an opportunity for infection and you essentially remove the protection and healing that the fluid provides.

SingerGM/ShutterstockA blister plaster present

However, a large blister may become too painful to drain and will likely burst on its own while you hike. If this is the case, empty the bladder as follows:

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Lead image: My Good Images/Shutterstock

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