Choose the right socks
Cotton socks soak up sweat, stay wet and get rough, which raises the chance of blisters. Socks made for walking or hiking are usually wool, synthetic or a blend. They move moisture away from the skin and stay softer when damp.
- Pick a thickness that suits your shoes. Thick socks in a snug shoe can create pressure points.
- Make sure there are no loose folds or bunched seams, especially around the toes and heel.
- Choose socks that come above the top of your shoe or boot so the collar doesn't rub bare skin.
- Carry a spare pair on longer hikes and change into them if your feet get wet or sweaty.
What causes blisters
| Cause | Common spot | What usually helps |
|---|---|---|
| Heel sliding up and down | Back of the heel | Heel-lock lacing, a better fitting shoe |
| Toes hitting the front | Tips of the toes, under toenails | Longer shoes, tighter laces before descents, trimmed toenails |
| Seam or pressure point | Side of the foot, top of a toe | Different socks, lacing changes, padding |
| Wet or sweaty feet | Anywhere | Moisture-wicking socks, dry socks, airing feet at breaks |
Stop at the first hot spot
A hot spot is a patch of skin that feels warm, sore or rubbed. It is the warning before a blister. Stop right away, even if your group is moving, because a few minutes now can save a painful walk out.
- Take off the shoe and sock and let the skin dry.
- Cover the area with blister tape, moleskin or another dressing made for the purpose, smoothed flat with no wrinkles.
- Check the sock and shoe for grit, a fold or a seam that may be causing the rubbing.
- Adjust lacing if the foot is moving inside the shoe.
If a blister forms
The skin over a blister protects the raw skin underneath, so it is generally best to leave small blisters intact and cover them with a padded dressing. Keep the area clean. If a blister has already torn, wash it gently, leave the flap of skin in place if you can, and cover it.
See a doctor if a blister shows signs of infection, such as spreading redness, warmth, swelling, pus or a fever, or if blisters keep coming back in the same place. People with diabetes, poor circulation or reduced feeling in their feet should get any foot wound checked by a health professional rather than treating it themselves.
A small foot kit
A few items fit in a sandwich bag and live in your day pack: blister dressings or moleskin, a few adhesive bandages, a small roll of tape, an alcohol-free wipe and a spare pair of socks. Add small scissors if your first aid kit doesn't already have them.
Look after your feet between walks
Keep toenails trimmed straight across so they don't catch on the shoe. Let shoes dry fully between walks, away from direct high heat, which can damage glues and leather. If you get blisters on every walk despite good socks, the shoes may simply be the wrong shape for your feet; see footwear basics.
Should I wear two pairs of socks?
Some hikers wear a thin liner sock under a thicker sock so the layers rub against each other instead of against the skin. It works for some people. Make sure the shoes still have enough room.