How to Prevent and Treat Blisters From Hiking
Nothing like a blister on your foot to put a damper on your hiking or backpacking trip. They can be incredibly painful and irritating, making the trek feel grueling. Unfortunately it is common for backpackers to have to deal with blisters from hiking.
Blisters form due to repeated stress on the skin that is caused by friction. When you are walking for hours, it is impossible to avoid the friction of your boots against your feet. However that doesn’t mean that blisters from hiking are inevitable. There are things you can do to prevent the development of blisters during your hike. In the unfortunate event you develop a blister, the way you treat it can help reduce the pain it causes.
Below we are going to go over some tips and tricks for how to avoid blisters on a backpacking trip and how to deal with them if you get one.
Preventing Blisters From Backpacking and Hiking
1. Wear Good Socks
High quality, thick hiking socks are the key to having comfortable feet while backpacking. A few good pairs of hiking socks are essential to every backpacking packing list. When you are picking out new socks, look for ones that are thick, tall and moisture wicking. These will give you the best chance of avoiding blisters.
Your socks should be taller than your hiking boots. Having short socks may expose your ankles to chafing against the tops of your boots. That rubbing can cause blisters or irritated patches of skin. Extra height to your socks also allows you to easily adjust them to keep them from bunching up or slipping down.
Thin socks are not ideal. They may wear or develop holes, leaving your feet rubbing against the rough insides of your boot. Thicker socks will protect against these wear spots. They also provide extra padding for the tender areas of your foot that are prone to blisters.
Though cotton is often thought of as the fabric of comfort, it is a poor choice for backpacking socks. Cotton tends to soak in and trap moisture. So when your feet start to get sweaty, your socks will get and stay wet. Damp fabric leads to more chafing, and that chafing leads to blisters. Look for socks made of wool, bamboo, or a synthetic blend.
Check out our favorite hiking socks here!
2. Wear Good Boots
Even the most impressive socks can’t help you if your backpacking boots aren’t doing their job. Hiking boots should be comfortably snug, worn in, and water resistant to prevent blisters from hiking.
When trying on a new pair of boots for backpacking, your feet should feel secure but not cramped. If they are too loose, your feet will have room to move around and rub against the inside of the boot. This can lead to those painful blisters. On the other hand, the boots should not be squeezing your feet to the point where it is causing discomfort. Look for a happy medium.
A common beginner mistake is breaking out a fresh pair of boots for an upcoming backpacking trip. You want to wear in your boots for a couple of test hikes before taking them out to the long trail. Any new pair of shoes can have some stiffness that needs to be worked out before they feel right. This will also serve as a low-stakes test as to whether the boots are right for your feet. Make sure the trial hikes have a few hills so that you get a feel for them on inclines and declines.
It’s likely you will come across puddles and water crossings on your hiking trips. This is why having water resistant boots are important. Getting your wet feet by stepping in water can dampen your socks, leading to painful blisters. Look for boots that are waterproof or water-resistant. Make sure they are still breathable so you don’t swamp them in sweat!
3. Keep Your Boots Fitting Right
Buying a pair of boots that fit well is only half the battle. You also need to make sure you are tightening them and adjusting them regularly to keep your feet comfortable.
When you tie your boots at the start of the day, make sure you tie them tightly. If your feet have extra room to slip up and down in the heel area, you are at risk of developing blisters. Tighten them as much as comfortable to prevent this chafing.
You don’t want your backpacking boots too tight either. If your toes are cramped against the sides of your shoe, loosen them up a little. That pressure against your toes can also lead to blisters as your toes move with your step.
Be sure you are re-tying your shoes throughout the day. Even if you start out the trek with your boots fitting perfectly, you’ll need to adjust them. As you hike, your laces will gradually loosen. Take time during your breaks to tighten them back up.
If you want to learn more about proper boot fit, read this next!
How to Deal With Blisters
In the unfortunate event that you do begin to develop a blister from hiking, it’s important to know how to respond. Below are some key tips.
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Act Fast
As soon as you start to feel tenderness or soreness in part of your foot, take a break and remove your boot. Addressing the irritation before it becomes a full-blown blister can save you a great deal of pain. Examine the area for redness or swollen skin. Apply a bandaid, moleskin, or blister pad over the area to prevent further rubbing.
We recommend Honoson’s moleskin adhesive pads (found here) for blister prevention and Dr. Frederick’s blister bandages (found here) for fully developed blisters.
Make sure to also check your socks for dampness and change into a fresh pair if you notice they aren’t dry. Once you put your boots back on, make sure to re-adjust them. Straighten out any bunching in your socks or in the tongue of the boot. Take a few test steps to make sure you addressed the problem before setting off on your journey again.
Resist Popping…If You Can
If you notice a fully developed blister, you may be tempted to pop it. It’s important to resist that urge if the blister is still small. Keep it intact and do your best to protect it from further irritation. Popping a blister puts you at risk for an infection, especially if you don’t have all the necessary supplies to keep your wound clean.
However, if the blister is large and painful, you might want to pop it to reduce the pain and to prevent it from bursting in your boot or sleeping bag. If you’re going to pop it, make sure you are doing it at a time where you are able to clean and cover it effectively – like when you’re at camp or taking an extended break.
How to Pop a Blister The Right Way:
- Clean the area, your hands, and whatever you are using to pop it.
- Poke the edge and allow it to drain slowly. Don’t peel the skin, this will expose raw, sensitive flesh.
- Apply ointment and a bandage.
Keep the Wound Clean
Whether your blister is intact or popped, be sure to keep the area clean and covered at all times. Doing so will help you heal faster and avoid infections. Getting an infection while out on a backpacking trip can be painful and dangerous since you are far away from medical help, so be sure to stay on top of this.
When you’re hiking, it is easy for dirt, mud, and other questionable things to get into your boots and on your feet. Bacteria in the water, dirt, and plants could easily contaminate the wound if it isn’t covered. That’s why it’s so important to have ointments and bandages stocked in your first aid kit. Apply a wound care ointment to it every day and switch out the bandaids regularly to keep it clean and fresh.
Check on your blister or wound regularly to make sure the healing is going well. Look for signs of infection such as unusual discoloration or pus. The blister should heal between 3-7 days, potentially longer if it has been popped.
Conclusion
No one wants to get a blister from hiking. They make each step feel painful, and you might have quite a few steps to put in! Luckily there are things to reduce your risk of developing blisters. If those precautions fail, proper treatment of blisters can keep them from ruining the rest of your adventure.
Cover photo by Jordan Whitt on Unsplash
