How to prevent blisters
Choose the right footwear – fit is everything
The most important factor in preventing blisters is wearing shoes that fit well. Test your shoes thoroughly indoors before making a final decision. Keep these points in mind:
Proper fit - The shoe should fit snugly from the midfoot and back, without slipping at the heel. Toes should have some room to move and stay warm.
Correct size - Aim for about a finger’s width of space behind the heel when your toes are pushed to the front.
Try both shoes - Most people have slightly different-sized feet. Always try both shoes and choose based on the larger foot.
Indoor testing - Walk up and down stairs to simulate varied terrain and identify pressure points.
Material matters - Leather boots mold to your feet over time, while textile shoes are softer but less adaptable.
Wear the right socks
Socks play a crucial role in blister prevention:
Technical socks - These wick moisture away from the foot and reduce friction.
Avoid cotton - Cotton retains moisture and quickly becomes clammy and cold.
Keep socks in good condition - Worn-out socks with holes or pilling increase the risk of blisters.
Liner socks - A thin inner sock can act as a second skin and reduce friction.
Blister-prevention socks - Special socks designed to soften and protect the skin can be worn directly against the foot.
Keep feet dry and clean
Change socks when needed - Wet feet are more prone to blisters.
Dry your feet thoroughly - Before putting on new socks, make sure your feet are clean and dry.
Customize Your Footwear
Insoles - A thicker or thinner insole can adjust heel placement and improve fit.
Custom insoles - These provide better support and reduce foot movement inside the shoe.
Lacing techniques - Try different methods like Soft Lacing or Rock Lacing to adjust pressure points.
Locking hooks - Many hiking boots have these—use them to fine-tune the fit.
Take Care of Your Shoes
Especially important for leather boots - Regular care with wax and conditioner helps maintain shape and prevent new pressure points.
Drying - Avoid heat sources—use newspaper and let them dry naturally.
Storage - Don’t store shoes in hot or bright places, as this shortens the lifespan of leather and rubber.
Preventive measures against blisters
Tape vulnerable areas - If you know where your shoes tend to rub, apply tape before your hike.
Soften pressure points - Use extra wax on tight spots to make the leather more flexible.
Blister plasters - Use them at the first sign of a blister. They can also be used preventively. Warm the plaster before applying and leave it on until it falls off naturally.
Even with the right shoes and socks, it’s important to break in your footwear before long hikes. Start with short walks to identify any friction points and take preventive action.