Autumn is the perfect season for scenic hikes. The temperatures are pleasant, nature is full of colour and the sunsets are especially intense! But the mood can quickly change when you start to feel an unpleasant burning sensation on your feet and blisters begin to form. Every step becomes painful and it can be hard to focus on anything else. To prevent the most beautiful hike from turning into a painful ordeal, we have put together all the tips and tricks you need to prevent blisters and explain what you can do if it is already too late.
How do blisters actually form on your feet?
Blisters are mainly caused by a combination of friction, pressure, heat and moisture. When you walk, your foot moves slightly inside the shoe with every step. If, for example, your heel repeatedly rubs against the same area of the shoe, the different layers of skin are pushed against each other. This repeated stress can cause the upper layers of skin to separate. The resulting space fills with fluid – and a typical blister forms.
Moisture makes the problem even worse. Sweat or wet shoes soften the skin, making it more sensitive to friction. This is why blisters are especially common on long hikes or tours in rainy weather. Poorly fitting shoes, wrinkles in socks or small foreign objects such as sand and stones can also contribute to blister formation.
How can I prevent blisters on my feet?
Anyone who has ever had to walk several kilometres with a painful blister knows: prevention is worth it. The right choice of shoes and socks, as well as keeping your feet dry and well cared for, are particularly important. If you follow these tips in advance, you can greatly reduce the risk of blisters.
1. It all starts with choosing the right shoes
The most important factor is a well-fitting hiking shoe. If the shoe is too large, your foot will slide back and forth with every step. If it is too small, pressure points can develop on your toes and other areas of your foot. Your hiking shoes should therefore provide enough room without allowing your foot to move around too much. Especially when walking downhill, it is important to have enough space in the toe area so that your foot does not constantly hit the front of the shoe.
You should also avoid wearing brand-new hiking shoes for the first time on a multi-hour mountain tour. Break in new shoes on shorter walks first so that you can identify possible pressure points early and allow both your feet and the material to adapt to each other.
Lacing also plays an important role. If the shoe is too loose, your heel in particular may slip. If it is laced too tightly, uncomfortable pressure points can develop. Take your time before and during your hike to adjust the lacing if necessary.
2. The right socks make all the difference
Even the best hiking shoes will not help much if you are wearing the wrong socks. For longer tours, special hiking socks made from functional materials or merino wool are particularly suitable. They wick moisture away from your feet more effectively and dry faster than classic cotton socks. Cotton absorbs sweat and stays damp for a long time, which softens the skin and makes it more prone to friction.
Make sure your socks:
-
fit well and do not slip
-
do not form uncomfortable wrinkles
-
have as few irritating seams as possible
-
are suitable for the size of your hiking shoes
For particularly long tours, it can be useful to carry a second pair of dry socks in your backpack. If your feet are very sweaty or your socks become wet from rain, you can change them along the way.
3. Foot care is more important than you might think
Proper foot care can also help prevent blisters. Very dry, cracked skin can be more sensitive to stress. At the same time, you should avoid softening the skin too much with excessive cream before a hike.
Keep your toenails short and well cared for. Nails that are too long can hit the front of the shoe, especially when walking downhill, and create additional pressure on the toes.
If you already know that you tend to develop blisters in certain areas, you can protect these spots before your hike using blister plasters, deer tallow balm or a special anti-blister balm. Typical problem areas include the heels and individual toes.
4. Always keep your feet dry
Moisture is one of the biggest risk factors for blisters. You should therefore try to keep your feet and socks as dry as possible. Breathable shoes and functional socks help transport sweat away from the skin. During longer breaks, you can also briefly remove your shoes and socks and allow your feet to dry.
When hiking in rain or wet terrain, it is important to keep as much water as possible from getting into your shoes. If your socks become completely soaked, change them if possible.
Please note: keeping your feet dry does not mean allowing your skin to become dried out and cracked. The skin on your feet should remain soft and supple to help protect against friction and blister formation.
5. React immediately to the first pressure points
Probably the most important tip: Never ignore a burning or rubbing sensation!
Many hikers keep going because they “just want to make it to the next hut”. But in exactly that time, a small pressure point can turn into a large blister. A short stop of just a few minutes can save you many painful kilometres later.
As soon as you notice an uncomfortable spot:
-
Take off your shoes and socks.
-
Check the affected area of skin.
-
Dry your foot and skin.
-
Protect the area with tape or a blister plaster.
-
Change damp or wet socks.
-
Re-lace your shoes if necessary.
What can I do if I already have blisters on my feet?
If a blister has formed despite all precautions, the right treatment depends on how large and painful it is.
Small and closed blisters
If the blister is still closed and does not cause severe pain, you should try to leave it intact. The skin covering the blister provides a natural barrier against dirt and germs. Cover the area with a blister plaster or suitable padding. A good blister plaster reduces pressure and friction and can make it much more comfortable to continue walking.
Large or very painful blisters
With a very large, tense blister, every additional step can be extremely painful. If possible, the skin covering the blister should remain intact here as well. If a blister is opened, there is generally a greater risk of germs entering the wound.
If the pressure and pain become too severe, it may sometimes be necessary to open the blister while on the trail. In this case, clean and hygienic handling is particularly important. Wash your hands, disinfect the skin around the blister and use a sterile needle. Pierce the blister near the edge with one or two small holes. The fluid should be able to drain while as much of the protective skin layer as possible remains intact. Afterwards, protect the area with a blister plaster and keep it clean at all times.
Blisters that have already opened
If a blister has already burst, carefully clean the area and disinfect it with a suitable spray or ointment. Then use a sterile wound dressing or a blister plaster to protect the area from further friction and reduce the risk of infection.
Watch for possible signs of infection over the next few days, such as:
-
increasing redness
-
significant warmth of the skin
-
swelling
-
pus or unusual discharge
-
worsening pain
If these symptoms occur, the wound should be medically assessed. This is especially important for people with pre-existing conditions such as diabetes or circulatory disorders.
What should be included in your blister-prevention hiking kit?
Especially on longer tours, it is worth carrying a small blister emergency kit. It takes up very little space but can save your hike when it really matters.
Useful items include:
-
blister plasters in different sizes
-
suitable sports or medical tape
-
sterile compresses
-
wound disinfectant in the form of a spray or ointment
-
an additional pair of dry socks
Can I continue hiking with a blister?
That depends largely on how severe the blister is. A small, well-protected pressure point does not necessarily mean the end of your hike. However, as soon as you change your normal walking pattern to avoid pain, you should be careful. An unnatural compensatory posture can place additional strain on your knees, hips or the other foot. Continuing a hike at all costs is therefore not always a good idea. Especially if you have severe pain, an open wound or an infected blister, you should consider ending the tour and resting your foot.
Conclusion
One thing is clear: blisters on your feet are not only a problem when hiking. Our tips can be applied to almost all outdoor sports where you wear sturdy footwear for long periods. Whether you are running, inline skating, playing tennis or climbing a via ferrata, following our golden rules can help you prevent blisters there as well.
One more reminder: Do not wait until a slight rubbing sensation turns into a painful blister. A short break, a blister plaster and a change of socks may be all it takes to protect your feet.
If you are now in the mood for a pain-free autumn hike, take a look at our blog about Must-Have Accessories for Autumn. With the right hiking outfit and our tips against blisters, nothing stands in the way of your next hike!
Credits: Elias Neier
