Stop Blisters Before They Start: 3 Quick Fixes Every Hiker and Runner Should Know

Blisters. Small, annoying, and totally capable of ruining a great day on the trail. Whether you're just getting into hiking or you're a seasoned ultrarunner, blisters have a way of showing up uninvited. The good news? They're mostly avoidable - if you know what to look out for.

Here are three of the most common causes of blisters, and how to fix them before your feet start yelling at you.

1. Problem: The Wrong Shoes

Shoes that are too tight or too loose are basically blister machines. When your foot moves too much inside your shoe, friction builds. And if there's no movement at all, pressure points form.

What to look for:

• A roomy toe box so your toes can spread naturally

• Minimal heel lift to avoid rubbing at the back

• A secure midfoot fit so your foot doesn’t slide around on descents

Quick fix: Try lacing techniques like heel locks or midfoot loops to fine-tune the fit. If things still don’t feel right, it might be time to visit a proper trail running or hiking store for a fit check.

2. Problem: Bad Socks

Cotton socks? Just no. They hold moisture, create friction, and turn your hike into a blister-fest.

What to wear instead:

• Merino wool or synthetic blends that wick sweat

• Seamless socks to cut down on rubbing

• Thin liners under thicker socks if you're prone to hotspots

Quick fix: Always pack a spare pair of dry socks - especially on longer hikes or wet-weather runs. Swapping them out mid-adventure can make a huge difference.

3. Problem: Friction and Pressure

Even if your shoes and socks are sorted, you can still get that hot, burning sensation on a toe or heel. That’s a hotspot - and it’s your body’s early warning system telling you a blister is coming.

Quick fix: This is where Blister Wool comes in. Unlike tape or pads, it’s soft, breathable, and moulds to your foot shape. Just tear off a pinch, stuff it into your sock around the hotspot, and keep moving.

No scissors. No sticky mess. No stopping your day to deal with tape rolls or bandages.

Prevention is the Best Cure

It’s easy to get caught up in the big gear - packs, poles, shoes. But if your feet aren't happy, your adventure probably won’t be either.

Luckily, a few simple fixes - better-fitting shoes, technical socks, and a pinch of Blister Wool - are usually all it takes to stop blisters before they start.

Because when your feet feel good, the rest of the trail is a whole lot more fun. You can also find our comprehensive guide to preventing blisters here: https://www.blisterwool.com.au/post/how-to-stop-blisters-a-complete-guide