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How To Prevent Blisters On Feet While Hiking

Going up and down in the mountains is great for your health; it is an excellent way to complete your cardio exercise. Hiking regularly decreases heart disease, stabilizes blood pressure, and lowers high cholesterol. In general, it is a great outdoor activity; hiking is good for our health. It is also beneficial in reducing our stress. Many people go hiking every once in a while as a hobby. They feel like it is a great way to connect with nature. 

But as an avid hiker, there are a few things that you have to be careful about while going on a month-long hiking trip. Generally, hiking is a fun outdoor activity, but sometimes it can be hazardous. Whether getting stuck in a place with low air pressure without anyone around or being attacked by wild animals, hiking can be extremely dangerous if you don’t plan out everything before going on a hiking trip. 

Blisters are common things that hikers suffer from blisters; they can be painful and cause discomfort while walking. When you are halfway in your journey, you suddenly realize that something is causing hurt in your toes. At first, you will be able to walk some distance. But with time, you will start to realize that it is hurting more and more with time. 

Also Read: How to walk long distances without getting tired?

Now, if you have been on a few hiking trips, you will know how ordinary blisters are and assume that getting blisters after walking around 8 to 10 miles a day. But the thing is, blisters are very much preventable. The first thing you should know about blisters is that they are caused by friction, so if you can manage the friction, you can very much prevent blisters. So here are a few tips for you to follow if you want to avoid blisters the next you go hiking.

  • Wear a boot that fits you properly: One of the significant reasons you suffer from blisters is that you might be wearing shoes that do not fit you properly. So, next time you are going on a hiking trip where you have to walk through craggy hills or go for a long walk, remember to wear shoes that fit you properly, as that will reduce the friction between your shoes and your legs. If you don’t know your shoe size correctly by now, go to a shoe store and ask them to measure your shoe size accurately and try different shoes. Walk around the shop with the boots on for some time to see if they fit you correctly or not.
  • Break-in your shoes: The first time you wear your shoes, you will notice that they are tighter and a little uncomfortable. So it will be for the best if you go on a short hiking trip before committing to a long one. I know the idea of wearing new shoes for a long hiking trip might sound great, but in general, it can be uncomfortable even if you wear shoes that fit you properly. Identify the problems and try to understand solutions before going on a long hiking trip.
  • Lace-up correctly: If the laces of your shoes are extremely tight or very loose, then the chances are that you might get blisters. It is a crucial element in preventing blisters that loosen up your laces when you feel that your shoes are cutting off circulation. And tighten your laces when you feel that your shoes are slipping. When tying your laces, make sure that the heel of your foot is correctly positioned on the back of the shoe so that the vamp of the shoe will be able to hold your foot correctly in place. If you place your foot at the front of the boot and then start tying up your shoelace, then after you start walking, you will realize that the laces have loosened up. Placing the foot at the back helps decrease unwanted motion and prevent your toes from banging while you walk.
  • Use moisture-wicking socks: So, if you are planning on going on a long hiking trip where you will spend weeks or months backpacking, then you better keep some moisture-wicking socks at your disposal. So if you walk for an extended period, then with time, your feet will become sweaty and hot; the standard cotton socks trap moisture in your skin, resulting in you getting blisters. So buy socks made of high-quality wool or any other material with moisture-wicking properties. 
  • Try to keep dirt away: So it is pretty hard, if not impossible, to keep dirt away from your feet while going on a hiking trip. But try to keep your feet as clean as possible; a small amount of dirt or grit can cause huge blisters. Clean your shoes if you think they are dirty; if there is dirt in your sweaty feet, then wait until it dries out and then clean it. 
  • Air out your feet: In the middle of a hiking trip, if you feel like your feet are getting extremely hot, then untie your laces and give your skin time to breathe. Please do not ignore it, as it can result in you getting blisters. As soon as you feel your legs are hot and sweaty, take a break to rest your feet.
  • Take care when you’re going through uneven terrain: So if you have gone on a few hiking trips, then you will know that the chances of you getting blisters are more when you navigate through uneven terrain than flat trails. This is because you put more pressure on your feet while going through rough terrain. So try to take flatter trails but if that is not a possibility, take more care when navigating uneven terrain. 
  • Apply blisters patch: So if you are near the end of the hiking, then even if your legs are hurting a little, you might be tempted to keep going; do not do this as soon as you pain or feel uncomfortable about your feet. Try to rest for a while and apply a blisters patch on the affected area; it will give you a lot of relief.


Anyone who goes on hikes regularly will know that blisters are widespread and can happen to anyone. That does not subdue that they can be highly annoying and painful at times. So it is better to prevent blisters than cure them afterwards. Try to follow these steps to prevent blisters from taking place.

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