How to Prevent Blisters When Hiking
PriscilaLeme I’ve been on countless backpacking trips over the years (I’m a hiking guidebook author), but somehow I still end up with blisters every few years. I know all the tips and tricks to prevent blisters when hiking – but I just need to remember to follow my own advice!
Since I’m usually blister-free, here’s how to prevent blisters when hiking… and how to treat blisters when you do get them. Some of the tips are fairly straightforward (your shoes should fit you) but a few aren’t often talked about. For example, I’m a firm believer in good boot lacing technique.
This guide to preventing and treating blisters includes:
- Why do hikers get blisters? What causes them?
- How to prevent blisters when hiking: 17 tips I swear by
- How to treat blisters: 3 key steps to take
- My foot care gear checklist: everything I bring to prevent and treat blisters
Hey there: Some of the links in this post are affiliate links, which means I earn a small commission at no extra cost to you if you make a purchase. I only recommend products that I have used and believe in. Thanks for supporting my website! -Taryn
Why Do Hikers Get Blisters?
So first things first: Why blisters? Blisters form when skin gets irritated or damaged by pressure or friction. This could be from tight spots in your hiking boots or wrinkles in your socks.
You’ll also be more prone to blisters if your feet are wet, either from sweat or from getting rained on or dunked in a stream. When I get blisters, it’s usually because I let my feet get waaaay too sweaty 🙁
How to Prevent Blisters When Hiking
Wear Hiking Boots That Fit Well
If your boots don’t fit or aren’t broken in, you’re likely to get blisters. Take your time when buying hiking boots and try on lots of pairs. Make sure your toes have enough room to spread out – if they are scrunched together you can get blisters.
Getting the right size is also important. Check the sizing by walking on an inclined ramp – most good outdoor stores will have one. When walking uphill your heels should stay in the same place – the boots are too big if your heel slips. Going downhill make sure that your toes don’t bump the front of the shoe. If they do, they’re too small.
Choose the Right Footwear
To avoid blisters you want to keep your feet dry. That means that your hiking boots shouldn’t let your feet get too sweaty, but they also should keep water out when you hike in the rain or splash through puddles.
Unfortunately it’s almost impossible to get boots that do both well. Waterproof boots are good at keeping water out, but even if they use a waterproof breathable membrane like Gore Tex, they still make your feet pretty sweaty. And mesh ventilated hiking boots are great at keeping your feet cool… but terrible at keeping them dry.
My solution is to wear waterproof breathable hiking boots like the Salmon Quest Gore-Tex for colder and wetter weather and ventilated mesh trail runners like the Salomon XA Pro for warmer weather.