Preventing Blisters: Footwear Fit, Socks and Hot Spots
Blisters form when friction, moisture and heat combine in one spot. They can turn an easy trip into a painful one, yet most are preventable with good footwear fit, the right socks and the habit of stopping as soon as something feels wrong.
Fit and break-in
Shop for footwear later in the day when feet are slightly swollen, wearing the socks you hike in. Your heel should stay put while your toes have room to move, especially on descents. Wear new footwear on shorter walks before a long trip.
Lacing techniques can lock a slipping heel or relieve pressure over the top of the foot.
Socks and moisture
Synthetic or wool hiking socks manage moisture far better than cotton. Some hikers use a thin liner sock under a thicker one to move friction between the sock layers rather than against the skin.
Change into dry socks during the day if your feet get wet or sweaty, and let your feet air out at breaks.
Treating hot spots early
A hot spot is a warm, irritated area that comes before a blister. Stop immediately, dry the skin and cover it with tape or a blister dressing. Waiting until the next break often means a full blister.
Keep a small foot kit in an easy-to-reach pocket, and clean and cover any blister that breaks to reduce infection risk.