As COVID-19 continues to impact travel and availability of public lands, please make sure to CHECK and FOLLOW all federal, state, provincial and local closures and public health requirements.
How to Prevent Blisters Hiking
Posted On August 12, 2019
Share this post!
This post contains affiliate links, which means if you make a purchase I receive a small commission at no cost to you.
Maybe you’re luckier than me, but I have a really hard time with blisters! Different people have blisters in different places and have more or less trouble with them but one thing is for sure, having blisters makes hiking absolutely miserable! All blisters are caused by some type of friction, so the key is to figure out what’s causing the friction and eliminate it. In this post, I’ll talk about how to prevent blisters hiking, including what has worked for me and a method that haven’t worked for me but has worked well for other people! I get blisters on the back of my heels going uphill, and I’ve determined that this is because the back of my heel is fairly small compared to my foot, so the back of my foot moves around too much and has too much friction. Other people commonly get them on or between their toes (I don’t get them in that location but I’ve heard that toe socks are very helpful for this). If you struggle with how to prevent blisters, here are some things to try! If you’re looking for other hiking tips, check out this post or sign up for the newsletter to get monthly ideas for where to go!
Prevent blisters hiking with shoes instead of boots
I have never been able to find hiking boots that don’t give me blisters, and I’ve tried a few options, gotten fitted at mulitple outdoor stores, and it seems that my feet just don’t like boots! I do still sometimes where them, with lots of tape (see below), but I wear them as little as possible. Most of the time, I wear hiking shoes or trail running shoes (I’m not a trail runner but the shoes are a good option for me). I also sometimes wear 5 fingers if I’m familiar with the trail (they aren’t good with lots of rocks) and it’s not wet (5 fingers aren’t great on wet surfaces). In the winter I wear rubber boots frequently and weirdly they are way more comfortable (for me!) than hiking boots! I know many people who wear running shoes, which is also a great option (although like the 5 fingers they are not waterproof). If you do wear boots, make sure to get fitted and break them in (and return them if they aren’t working for you!).
Use medical tape or duct tape to provide an extra layer against your skin
For a long time, I used ordinary duct tape and taped up my heels to prevent blisters. And yes, I used that fancy patterned duct tape because why not? This worked well for me in preventing blisters, but it was really sweaty and kind of uncomfortable otherwise. Recently, I started using a layer of moleskin secured in place with medical tape, which is much more comfortable and just as effective, which makes sense because moleskin and medical tape are designed for this purpose! Hello?!? I should have figured that out a long time ago!
Wear liner socks
I’ll be honest, this method hasn’t been enough for me (I need the tape method). However, many people swear by this! Liner socks are just a thin pair of socks you wear under another pair of socks. Even though there are special liner socks, you can really just wear any two pairs of socks that fit together. The nice thing about thin ones is that they’re less hot. Give it a shot! It works for many people.
Whatever you try, you don’t have to just deal with it…you can prevent blisters hiking! It does take a bit of experimentation but hopefully what I’ve learned can speed up your path to a solution for blister free hiking!
Hi! I'm Jennie. I’m a fourth generation Seattleite who lived in Alaska for 7 years. I've been a tour guide in both Alaska and Washington and I love to share the places I love with visitors, newcomers and my fellow locals. I’m so glad to have you along on the journey to experience your best low key adventure in Washington, Alaska and Western Canada!
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
Need ideas for getting outside while social distancing?