| Nothing can ruin a hike or backpacking trip as | | | | Adjust your socks if there are wrinkles or seams |
| quickly as foot blisters. The pain can be intense, | | | | against the bottom of your feet. |
| and walking further on blistered feet can cause | | | | 7. Try insoles. Some people swear by their "gel" |
| them to get worse, or to break and get infected. | | | | insoles. Even cheap foam ones may help keep |
| So how do you just avoid them altogether? Here | | | | your feet more comfortable. Also, if foot |
| are ten things that have worked for others. | | | | movement inside the shoes is causing blisters, an |
| 1. Wear running shoes instead of hiking boots. Not | | | | insole may make your foot more snug, |
| everyone will agree with this, nor can everyone | | | | preventing this. Experiment. |
| forgo the extra support that a boot offers, but | | | | 8. Bring extra socks, and change them often. If |
| this is a big part of what stopped me from | | | | you use light socks as suggested above, this is |
| getting blisters. I also enjoy hiking much more | | | | easy to do, even on a lightweight backpacking trip |
| without heavy weights on my feet. | | | | (my socks are one-ounce per pair). Changing into |
| 2. Try different socks. Wearing light nylon dress | | | | clean cool socks is a pleasure, and it also helps |
| socks was another of the best changes I made. | | | | prevent foot blisters. You can rinse out the dirty |
| Blisters are caused in part by heat, so heavy | | | | socks in a stream and hang them on your pack |
| boots and socks add to the problem. Try a couple | | | | to dry, so you will be ready for the next switch. |
| different kinds, to see what works best for you. | | | | 9. Take care of your feet at home. Prior to any |
| 3. Be sure your shoes or hiking boots fit properly, | | | | hike, deal with athlete's foot or other skin |
| with no spots that will be rubbing on your toes, | | | | conditions that can soften or weaken the skin. |
| the back of your heel or the side of your foot. | | | | Healthy feet are less likely to develop blisters on |
| Not sure how to fit your shoes? Go to a | | | | the trail. |
| footwear store where serious runners go. | | | | 10. Remove shoes and socks during breaks. When |
| 4. Treat "hot spots" early. If you feel an irritation | | | | I reach the top of a mountain, I try to go |
| or hot spot on your foot, stop and apply some | | | | barefoot for a while. I recommend taking your |
| moleskin before it becomes a blister. Duct tape | | | | shoes and socks off several times during a day |
| may work as well, if that is all you have (but it | | | | of hiking. This allows your feet to cool, and your |
| can be messy to remove later, and if a blister | | | | socks and shoes to air out and dry. Keeping your |
| develops it may tear it open when you try to | | | | feet cool and dry is a sure way to prevent foot |
| remove the tape). Small bandages can be used | | | | blisters. |
| too. | | | | Follow the tips here for healthier, happier feet. But |
| 5. Lace up your shoes well. When shoes are loose | | | | if you do get foot blisters, here is the treatment |
| your foot can slide around inside, and the resulting | | | | routine: Apply a piece of moleskin with a hole cut |
| friction can lead to foot blisters, so lace up well. | | | | out for the blister to rest in. This keeps pressure |
| Tighten the laces evenly along the shoe, not just | | | | off the spot, so it won't get worse. You generally |
| at the top. | | | | shouldn't pop blisters, but if you do, sterilize a pin |
| 6. Keep your shoes clean and comfortable. Shake | | | | with alcohol or a flame and insert it from the skin |
| them out before putting them on. Stop to | | | | along the bottom of one edge. Push out the fluid |
| remove sticks, stones or other objects promptly. | | | | gently, cover the blister and keep it clean. |