Blister PreventionLet's keep this simple: you don't want blisters. 1. Spend time and money on finding boots that fit properly. Keep trying until you find hiking boots that give you no cause for concern on any type of terrain or any length of hike. The quest for the holy grail of hiking - great boots - is worth this investment. 2. Duct tape any spots on your feet that feel hot or tender after the first hour of hiking. Loop a few feet of duct tape around your water bottle. Tear off chunks as needed at your first rest/water break. Be sure your socks aren't taped to your feet or your boots. You want your feet to move freely with each step, but not slide around or stick to the sides. 3. Carry an extra pair of boots in your pack. I have been known to do this if I don't trust a new or cranky pair of boots. The extra weight is worth it for blister prevention. 4. Play around with different sock combinations. Liners and hiking socks abound! A quick visit here will give you lots to work with. Or swap socks (clean ones, of course) with hiking buddies until you chance upon The Magic Combination. 5. Pay attention to your toenails. Trim your nails before each hike. Get rid of hang nails. If you clench your toes inside your boots due to nail issues, it can lead to blisters. 6. Know what normal wear & tear looks like on your feet. I have a zone on my soles between my toes and the arch where dead skin bubbles up and flakes off, similar to a blister. I use a pumice stone every week to get rid of it, and I've noticed that my liner socks fit better because of that weekly ritual. Why is that a big deal? My liners can't rub and cause hot spots, which inevitably lead to blisters. So check out your feet, especially the bottoms, and do a little preventive maintenance. 7. Avoid high heels.The shoes you wear daily have a huge impact on how your hiking boots fit. There are any number of reasons for avoiding high heels, including tight and stretched muscles, back problems, and balance issues. But the link between high heels and blisters is this: your feet will be molded into the shape of your daily shoes much more so than your hiking boots, simply because of the amount of contact time. When you plunge your foot into your hiking boot on Saturday, after wearing heels Monday through Friday, the contact points will be vastly different. This sets you up for rubbed skin, and the creation of a blister (which is the separation of your epidermis from your underlying dermis, in case I didn't mention it earlier). 8. Hydrotherapy! Every chance you get, take off your boots and allow Mother Nature to caress your footsies! It's refreshing and it gets the blood flowing out of your engorged vessels. Ahhhh... perfect blister prevention!
Blister prevention makes life easier for hikers. Here's more hiking techniques. |
