How to Prevent Blisters on Feet When Hiking

Hiking is hard on feet in ways everyday walking isn’t. Long descents, wet crossings, heavy packs and days stacked back to back all add up. Our complete guide to stopping blisters covers the basics. This post is about what’s different on the trail.

Before you go

Train your feet, not just your legs. Do your training walks in the boots, socks and pack weight you’ll use on the trip. Feet toughen up with time on them.

Get your boots trail-ready. New boots need several walks, including some hills, before a big hike. Not sure whether boots or trail runners suit you? See Hiking Boots vs Trail Runners.

Trim your toenails. Trim them straight across, a few days before you leave. Long nails press into the next toe and the end of your boot on descents.

Know your hot spots. If you’ve blistered somewhere before, it’ll likely happen again. Plan to protect it from the first step.

On the trail

Downhills. Your foot slides forward and your toes take the hit. Tighten your laces before a long descent so your heel stays locked in, and loosen them again on the flat.

Uphills. Climbing makes your heel lift and rub. A heel-lock lacing technique stops most of it.

Wet feet. River crossings, rain and mud soften skin fast, and soft skin blisters easily. Change into dry socks as soon as you can, and dry your feet at breaks. On wet trails, gaiters help keep water and grit out of your boots.

Grit and stones. Stop and empty your boots the moment you feel something. It’s always worth the minute.

Heat. Hot feet sweat more and swell. On hot days, take your boots off at longer breaks and let your feet cool down.

A daily foot routine for multi-day hikes

On a multi-day trek, small problems compound. A simple routine keeps them small:

1. Morning: check your feet, and tuck a pinch of hikers wool around your usual hot spots before your socks go on.

2. First break: shoes off and a quick check. Deal with any warm or tender spot straight away.

3. Lunch: air your feet, swap into dry socks, and hang the damp pair off your pack.

4. Evening: wash and dry your feet, check for any rubbing, and give them a few hours out of your boots. Keep a clean, dry pair of socks just for sleeping.

Different trails, different feet

Every trail asks something different of your feet:

• Hot, rocky trails: heat and hard ground mean swelling and pressure on the forefoot. Plan for more sock changes and cooling breaks.

• Muddy or boggy trails: wet feet all day, so the priority is managing soft skin with dry socks at camp and protecting hot spots early.

• Humid, tropical trails: constant sweat and wet conditions. Carry extra socks and check your feet more often.

Planning your next trek? See Australia’s Top 10 Multi-Day Hikes.

Pack a small blister kit

Even with good habits, things happen. Carry:

• a few hydrocolloid patches

• a length of blister tape

• alcohol wipes

• a pinch of spare Blister Wool for padding around sore spots

For a full rundown of the options, see What Do Hikers Use for Blisters?

And if one does form, here’s how to heal blisters on feet overnight.

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.