Annoying blisters on your feet can really ruin any hiking trip. But don't worry - in this guide, we'll show you how to get the problem under control. With the right tricks and the right equipment, you can set off on a relaxed hike without your feet rebelling.
Table of contents
Why do blisters develop on the feet?
What preventative measures are there?
What to do if a blister has already formed?
How important is the right footwear?
What role do the right socks play?
Conclusion
Why do blisters form on the feet?
A blister doesn't just appear out of nowhere - it is the result of a complex interplay of various factors. The main trigger is the continuous friction between your foot and the shoe. When you hike, this friction is repeated thousands of times with every step. The constant mechanical stress causes the upper layers of skin to separate from the layers below. Tissue fluid collects in the resulting gap and - tada! - The painful blister is ready.
But there are other factors that can make life difficult for your feet:
- Sweaty or wet feet
- Shoes that pinch or fit too loosely
- Folds or seams in your socks that press against your skin
- Insoles that don't fit properly
- Excessively rapid increase in strain on untrained skin
Blisters are particularly common in areas where increased pressure is exerted on the skin. The heel is the classic problem area - painful blisters form here particularly often due to the constant friction during walking. But the forefoot area and toes are also at risk, especially when walking downhill, when the foot slides forward in the shoe.
The problem is that once your feet are soaked with sweat, it gets even worse. The soaked skin is then even more sensitive - because the combination of friction, moisture and heat creates ideal conditions for blisters to form.
What preventive measures are there?
There are many good tricks you can use to avoid blisters in the first place. The most important tip: take care of your feet before you set off. The better prepared you are, the better your chances of a blister-free tour.
Taping vulnerable areas is a particularly effective method. Apply special sports tape to the areas that experience has shown to be prone to blistering. This creates an additional protective layer between the skin and the sock.
Important when taping:
- The skin must be absolutely dry and free of grease
- The tape should be applied without creases
- The edges must be firmly attached
- Use several smaller pieces rather than one large one
Deer tallow is also a real insider tip. This natural substance forms a protective film on the skin and significantly reduces friction. The great advantage of deer tallow is its long-lasting effect - even when sweaty and wet! Alternatively, you can also use Vaseline, but this needs to be reapplied more frequently.
Other important preventative measures are
- Regular breaks to air your feet - approx. every 2-3 hours
- Dry spare socks for longer tours - at least one pair per day
- React in good time to the first signs of pressure points
- Foot care before the tour - remove calluses and care for the skin
- Slowly get used to new shoes
- Adapt the pace to your condition
- Use powder for very sweaty feet
What to do if a blister has already formed?
Shit, too late - the blister is there! If you notice a blister during your hike, you need to act quickly. No hiking rucksack should be without a high-quality blister plaster. These special plasters cushion the affected area and protect it from further friction. So-called hydrocolloid blister plasters create a moist healing environment and thus accelerate regeneration.
If the blister is particularly large or painful, you may want to consider lancing it. However, this should only be done under sterile conditions - you can find out how to do it properly in our article"What helps with blisters".
How important is the right footwear?
Choosing the right shoes is the decisive factor in blister prevention. A suitable shoe is your best insurance against painful blisters. There are several important aspects to consider.
The shoe must fit your individual foot shape perfectly. Every foot is different, and what is perfect for one person can be pure horror for another. You should definitely break in new shoes extensively before venturing out on longer tours. Plan at least 20-30 kilometers for this, preferably in shorter stages.
What you should look out for when buying shoes:
- Sufficient space for your toes - your toes should be able to move freely
- The heel should sit firmly - without slipping
- Breathable material - with a waterproof membrane depending on the area of use
- Flexible adjustment to the foot - the shoe should move with the foot
- No chafing seams or edges
- Suitable lacing - so that you can adjust the shoe to your foot
- Robust but flexible sole - provides support and cushioning at the same time
Of course, good hiking boots don't come for free. But a high-quality hiking boot is an investment in your hiking comfort. Suitable footwear not only prevents blisters, but also supports your natural walking movement and is easy on your joints. Pro tip: Go shoe shopping in the afternoon. Your feet will be a little thicker - just like after a tour.
What role do the right socks play?
Forget everything you've heard about cotton socks - they are absolutely unsuitable for hiking! They retain moisture and encourage the formation of blisters. This is because the moisture remains trapped in the cotton and softens your skin, making it even more susceptible to blisters. The best sock for your hike is a special hiking sock made from functional materials.
Breathable socks made from modern functional materials offer several key benefits:
- They effectively wick moisture away from the foot
- Reduce friction thanks to special padding in high-stress areas
- Adapt perfectly to the shape of your foot
- Stay in shape even on longer tours
- Prevent the formation of creases
- Provide additional cushioning
- Regulate the temperature
The right sock is therefore almost as important as the right shoe. Don't skimp on the wrong ones and invest in high-quality hiking socks - your feet will thank you for it. Also make sure you choose the right size: socks that are too big will wrinkle, socks that are too small can cut in and cause pressure points.
Many experienced hikers swear by the two-sock system:
- A thin, close-fitting functional sock on the inside
- A more robust hiking sock on the outside This system also minimizes friction between the foot and shoe.
Conclusion
- The right choice of shoe and fit are crucial
- Functional hiking socks reduce the risk of blisters
- Preventive measures prevent the formation of blisters
- Proper treatment is important for existing blisters
- Regularly check and care for your feet during the tour
So, now you're ready for your next hike - without any nasty surprises on your feet! The better prepared you are and the better quality your equipment is, the more fun you will have on tour. So, pack your rucksack and head out into the great outdoors - your feet are now well prepared!
Well prepared is half the battle! Discover our other articles for more tips on hiking, the right equipment and unforgettable outdoor experiences:
Packing your rucksack correctly: The guide for maximum comfort when hiking
Lace up your hiking boots properly: how to avoid pressure points
First aid kit for hiking: Your guide for more safety on the trail
SOS blisters: First aid for your feet