Hiking Tips: Blister prevention

A nasty blister can ruin your whole day while hiking or backpacking.

: Image via Wikipedia

Heat and moisture are the two main culprits responsible for the development of blisters. The heat comes largely from friction and poor ventilation in hiking boots. The moisture comes from sweating, which can be caused also by poorly ventilated boots.

Here are some tips for preventing blisters:

Tip #1: Make sure that the hiking boots that you buy are well ventilated and no heavier than that required by the terrain you will be hiking in. Going lighter is better in most cases. Consider also hiking sandals.

Tip #2: Spend plenty of time getting a proper fit when buying new boots. Ill-fitting boots or shoes are implicated in many cases of blisters.

Tip #3: Break in your boots thoroughly before taking any long hikes or backpacking trips.

Tip #4: Wear two pairs of socks. The liner (inner) pair should be of a synthetic or natural material that will wick moisture away from your skin. Polypropylene and merino wool are good choices. A good fabric for the outer layer is also merino wool. When wearing two pairs of socks much of the friction takes place between the pairs of socks and not between a pair of socks and your skin.

Tip #5: Remove any sand or gravel from your boots or shoes as soon as you feel it.

Tip #6: When you stop to rest, take off your shoes and socks and let them air out. Change to dry socks and dry the socks you just took off by hanging them on your backpack.

Tip #7: Treat hot spots immediately by covering them with moleskin or duct tape. As soon as you feel a hot, irritated or itchy spot, apply protection from friction.

In another post, we’ll talk about treating blisters. Hint: the best treatment is prevention.

by Richard Davidian, Ph.D.