How to Prevent Blisters on Feet When Hiking

Blisters are one of the most frustrating things that can derail an otherwise amazing hike. They start as a mild discomfort and can quickly turn into a painful mess that forces you to cut your adventure short. The good news is, with the right preparation and a few smart habits, most blisters can be avoided altogether.

Whether you're heading out for a short day walk or tackling a multi-day trek, here’s how to keep your feet happy and blister-free on the trail.

1. Start With the Right Footwear

This might sound obvious, but wearing the wrong shoes is one of the most common causes of blisters. Your hiking boots or shoes should be:

• Well-fitted: Not too tight, not too loose. Your toes should have a little wiggle room, but your heel should stay in place.

• Broken in: Never head out on a big hike in brand new boots. Break them in with shorter walks first.

• Appropriate for the terrain: Trail runners, hiking boots, and approach shoes all have different purposes. Match your footwear to your hike.

2. Choose Good Socks (And Carry Spares)

Your socks are just as important as your shoes. Look for moisture-wicking materials like merino wool or synthetic blends. Avoid cotton at all costs – it traps moisture and increases friction.

Pro tip: carry a second pair. On long hikes, changing into dry socks halfway can be a game-changer.

3. Manage Moisture

Blisters are often caused by a combination of heat, friction, and moisture. Keeping your feet dry reduces all three.

• Use foot powders if you sweat a lot

• Air your feet out during rest breaks

• Remove debris and dirt from your shoes as soon as you feel it

4. Use Blister Wool for Prevention

This is where Blister Wool shines. Applying a small amount of natural wool (often referred to as hikers wool) directly to hotspots before they turn into blisters can make a huge difference. It acts as a cushion, absorbs moisture, and reduces friction.

The best part? It stays in place and conforms to your foot shape as you walk. That’s why thousands of hikers around Australia are making Blister Wool part of their kit.

Even if you’ve heard of "Hikers Wool" as a generic term, be sure to check the origin. Not all wool is created equal. We use 100% Australian-grown wool, untreated and breathable, designed specifically for blister prevention.

5. Know Your Hotspots

Everyone has different areas prone to rubbing. Common spots include the back of the heel, sides of the big toe, and the ball of the foot. If you’ve had blisters in the same places before, take proactive steps to protect those areas – even before they start hurting.

6. Stop and Adjust Early

Don’t wait until it’s too late. If you feel a hotspot forming, stop immediately. Add some wool, re-lace your shoes, or swap your socks. A two-minute stop can save you hours of misery.

7. Have a Plan B (In Case Blisters Happen)

Sometimes, despite your best efforts, a blister forms. That’s why you should always carry a small blister kit. Include:

• Alcohol wipes

• A needle (if you choose to drain it)

• Hydrocolloid dressings or second skin

• Some spare Blister Wool for padding

If you’re looking for quick recovery tips, check out our article on how to heal blisters on feet overnight for a full breakdown of treatment options.