David's feet

7 Pro Tips for Avoiding Blisters

In Backpacking, Hiking, Skills   |   Tagged , , ,   |   5 Comments

By Michael Lanza

I field test upwards of a dozen models of hiking, backpacking, climbing, mountaineering, and trail-running shoes and boots every year. I’m constantly wearing new footwear right out of the box on trips—usually without doing anything more than trying them on. And I very rarely get a blister. Here’s how I avoid them.

First of all, remember that blisters require three conditions to occur: heat, moisture, and friction. Eliminate any one of those factors and you prevent blisters.


1. Buy boots that fit.

Friction happens when your shoes or boots don’t fit your feet well. Buy them in a store where the staff knows how to measure your foot size. Try on a variety of brands because they all fit slightly differently; find the brand that fits your feet best. If the best boots you find still don’t fit perfectly, try after-market insoles to customize the fit.


2. Eliminate heat and moisture: Keep your feet dry.

This may be the easiest and most effective strategy I employ: Whenever I stop for a break of five minutes or more, I take off my boots and socks and let them and my feet dry out, eliminating or at least minimizing heat and moisture. As simple as that.


3. Carry extra socks.

If your feet get chronically sweaty, change into clean, dry socks midway through a day of hiking. Try to wash and cool your feet in a creek and dry them completely before putting on the clean socks.


4. Wear lightweight, non-waterproof footwear.

Any footwear with a waterproof-breathable membrane is not as breathable as shoes or boots with mesh uppers and no membrane—which also dry much faster if they do get wet. If you’re generally dayhiking in dry weather, why do you need waterproof boots? It may seem counterintuitive, but non-waterproof shoes or boots may keep your feet drier because they won’t sweat as much. (See all of my reviews of hiking shoes and backpacking boots.)


5. Tape hot spots.

I rarely carry (or need) blister-treatment products like Moleskin—but I always carry athletic tape, which sticks well even on damp skin. If I feel a hot spot developing, I stop immediately and apply two or three strips of athletic tape to the spot, overlapping the strips, and then check it periodically to make sure they’re still in place.


6. Tape pre-emptively.

When I’m taking a really long dayhike—where I’m exponentially increasing the amount of friction that can occur—I tape my heels before starting out, because I have developed blisters on them on dayhikes longer than 20 miles in the past. If you routinely get blisters in the same spots, tape them before your hike.


7. Use a skin lubricant.

Distance runners have employed this trick for ages: Apply a lubricant to areas that tend to chafe or blister, like heels, toes, or even the inside of thighs, to eliminate the friction that causes that discomfort. Numerous products do the job, from the traditional Vaseline to roll-on sticks like BodyGlide (which I use for long hikes and trail runs).

Note: This story was originally posted Aug. 12, 2013, at The Big Outside. See all of my Skills stories at The Big Outside.


5 Responses to 7 Pro Tips for Avoiding Blisters

  1. Heather N   |  July 28, 2014 at 5:00 pm

    Good tips! I keep my feet extra dry by using spray antiperspirant on them. That not only prevents blisters in warm weather, but keeps the my feet warmer in freezing temperatures because they stay dry.

  2. Cheryl C   |  June 4, 2014 at 10:56 am

    For taping: duct tape or leukotape?

    • michaellanza   |  June 4, 2014 at 11:15 am

      I’ve always used regular athletic tape (same as I use to tape fingers for rock climbing), but I have used duct tape and it works well.

  3. Ethos Adventures (@EthosAdventures)   |  August 12, 2013 at 9:56 am

    Words to live by…thanks for sharing tips of the trade!

  4. The Freelance Adventurer   |  August 12, 2013 at 8:18 am

    Love the article. My only complaint is number four. I usually follow this one, but in the summers I work as a teen backpacking guide in the White Mountains. My guide pack is often over 65 lbs and I am hiking over massive rocks and wedging into granite (see your white mountain hike post). :-) I’ve realized that the tougher and bigger the boot the better sometimes for this and actually rock an old school all leather LLBean boot that keeps the water out and my ankles supported. For everyday dayhiking however, I agree and use a lightweight backcountry running shoe.

Leave a Reply

%d bloggers like this: