6 Steps To Blister-Free Bliss

The first defense against blisters is to not get them, stop them before they form. As the old saying goes, Prevention is the best Medicine.

1. Purchase shoes that fit. Note I didn’t say boots here. Unless you’re trekking to Everest or through a jungle I personally don’t think boots are needed in today’s day and age of light weight gear. Trail runners offer plenty of support and comfort when you have a light load. Try lots and lots of shoes. If you’re like me you know when a shoe fits. Don’t say, It might break in. If it doesn’t feel right in the store it probably won’t feel right in a month on the trail either, move on to the next brand. In over 10,000 miles of hiking I’ve had less than a handful of blisters. Each time it was from improper fitting shoes. I firmly believe that if you have the right shoe for your foot, you won’t get blisters.
2. You might not find the perfect shoe but both over the counter or custom insoles might make the difference. Experiment with these as well to find the perfect fit.
3. Using the right socks is important. Stick to synthetic or better yet wool. Avoid cotton. There are tons of options out there for both. Make sure your socks are snug and avoid baggy ones. Body Glide is great for friction points as well as sock liners. Experiment with both as well as different thickness socks. (sock liners are also a great way to prevent blister.) Lastly, be sure to wash your socks whenever you can to help keep bacteria and dirt out of them.
4.  If you feel friction, STOP, and tend to hot spots before they become blisters. Dry your feet, apply moleskin or duct tape in a jam and if you’ve acted quickly enough a blister shouldn’t form. If you know you have an area that is a problem put moleskin or petroleum jelly on that area before you start.
5. Take your shoes and socks off at each break and let them dry out. If you need to, switch socks mid day and dry the first pair out as you hike. I carry one pair of camp socks so I always have a dry pair at the end of the day. Another good idea is to wash your feet daily if not more. Clean feet are happy feet. Just be sure you dry them completely before putting your shoes and socks back on.
6. Keep your feet neat. Keep your toenails trimmed and filed, as well as calluses.
7. Gaiters are a great for not only keeping debris out of your shoes but also keeping your feet cleaner.
8. Another issue that plague your feet while hiking is the constant pounding and extra weight you carry. Try to eliminate weight where ever possible. You can find some tips on how to do this on my post about cutting pack weight.
9. Doing some pre-hike conditioning will not only help your body be ready for the trail but it will toughen up your feet as well. Go on hikes with the shoes, insoles, and socks you plan on using to see how they work and determine if they’re going to give you blisters.