PREVENTION IS BETTER THAN CURE: 4 WAYS to avoid blisters
Smart steps to nip the problem in the bud
1. CHOOSE YOUR FOOTWEAR CAREFULLY
Poorly fitting footwear, which compresses your toes, niggles at your heel or pinches at the mid-foot, will inevitably leave your feet in a bad way. Instead you need to aim for a secure, comfy fit with the right balance between volume and tightness. Space in the toe box for your toes to splay, fine-tuned lacing, and a secure hold of your heel are all important considerations.
Once you’ve found a good pair for you (ideally with the help of a knowledgeable footwear fitter), it’s vital to fully break them in on shorter walks over a period of a several weeks. This will help soften up your boots and enable them to mould to the unique shape of your feet. Whatever you do, don’t head off on a long or multi-day hike wearing a never-worn-before pair of chunky boots.
The type of boot you wear will also significantly affect the likelihood of getting blisters. Heavier, more rigid boots tend to take longer to break in, and can be uncomfortable initially. Mid-cut or trainerstyle shoes, made from lighter materials, may not last as long, but they are often easier to wear. With all footwear, though, the right fit is key.
2. DON’T NEGLECT THE IMPORTANCE OF GOOD SOCKS
Socks are an easily neglected part of the
hiker’s wardrobe. ‘Normal’ cotton socks are more likely to give your feet trouble; instead you should look for fast-wicking, purpose made walking socks, made from merino wool, nylon or polyester, or a mix of these fibres. Merino is warm when wet, odour-resistant, comfy and moisture-wicking, whilst nylon and polyester are synthetic fibres that are quick-drying and hard-wearing.
A pair with padding in key areas – often referred to as ‘mapped’ or ‘zoned’ construction – can also be useful for added comfort and cushioning. Heavier fabric is usually used around the ball of the foot and the heel, whilst thinner, more breathable cuts are featured around the top of the foot. In terms of fit, ensure the sizing is correct: too small and the socks will restrict circulation, causing cold and uncomfortable feet; too large and the excess fabric will bunch up, risking blisters.
Another popular sock strategy is to wear a thin pair of liner socks underneath your main walking socks, a two-layer approach designed to reduce friction. Consider trialling Injinji liner socks – which feature a clever five-toe design to prevent toe-on-toe friction –and see if they work for you.
3. DRY FEET ARE HAPPY FEET
If your feet are sweaty, you’re more likely to get blisters. There are a few solutions to this problem: dust your feet with talcum powder before putting on your socks; ensure your socks are the appropriate thickness for the conditions and temperature, and are good at wicking away sweat; and regularly air your feet during breaks.
Shoes with a waterproof lining might seem like a good idea, but it often comes at the cost of breathability, and they will take longer to dry out if you get the interiors wet. Some hikers opt for non-waterproof footwear; they will let more water in, but will be more breathable and faster-drying.
4. UTILISE THE POWER OF LOTIONS, POTIONS, PLASTERS AND TAPE
Don’t ignore the early warning signs.
If you feel any sense of discomfort or rubbing in your feet, it’s time to stop, remove your boots and socks, and investigate. Fingers crossed it might just be a little stone or twig. But if it is a hot spot, you need to take action: strap up the area with tape or a blister plaster. Compeed’s hydrocolloid blister plasters are probably the best-selling option. Available in three different sizes, they are universally available and generally well-regarded in the hillwalking community. In terms of tape, it’s worth experimenting with zinc oxide tape, micropore tape and Leukotape – which vary in thickness, strength, stickiness and breathability – and figure out what works well for you. If none of these suit, another option is to wear toe protectors – little silicone sleeves you pull over individual toes to protect and isolate them.
An alternative to plasters and tape is to lubricate your hot spots with Vaseline, which will grease up the affected area and thus minimise the risk of rubbing and chafing. Other lubricant options include Opsite (a kind of spray-on dressing) and Foot Glide (an anti-blister balm).