Say Goodbye to Blisters - how to have fabulous feet for hiking?
By Kalina
Kalina, an experienced hiker and Diamonds Trek Training coach shares her tips on blister prevention and managing foot issues common to many hiking enthusiasts.
Now, I get a bit excited talking about long-distance walks so if I get a bit carried away, feel free to skip ahead to the relevant bits for you.
Blister prevention for your next hike comes down to - knowing your feet and having as many tools in your mental toolbox as possible.
The first one is something only you can do. The more you walk and train, the better you will get to know each other. Pay attention to how your feet move. Is there always one spot that is causing the problem? Do you find you have sweaty feet? How much do your feet swell up? All these clues will help guide you on what might work best for you.
Helping you stock up your toolbox is where I come in and that is something I can help with so here is a handy list to get you started:
The Ground - The first thing you should think about is the ground you will be walking on - will it be pavement or rocky or sandy or bushy. For anything long-distance I would recommend choosing one which has as much "bush"/off-road/off-pavement sections as possible, even if you just walk on the grass next to the path. Your feet and knees will thank you!
The Shoes - The terrain will guide you on what type of shoes you wear. Runners are great for pavement as they provide the extra support and cushioning, but not so amazing on the trail as they tend to be a bit softer soled and, long-distance, you can start to feel all those little stones underfoot.
The Fit - Next, you need to make sure your shoes fit you properly, especially for the socks you will be wearing AND the fact that feet tend to swell up when doing a long-distance hike. Usually ½ a size bigger works, but you should try them on with the socks with which you will be wearing them. You don’t want your toes to be banging on the front of your shoe or you will be kissing your toenails goodbye. I wore my very comfy and well-fitting gym joggers on one of the training sessions for Oxfam and I think a couple of my toes are still recovering 14 months later!
Tape, tape, tape - Fixomull is your friend! Do this before you start, just cut out a piece whatever size you need and put it on the area of concern. Have a few pre-cut pieces in your first aid kit in case they need replacing along the way. The tape prevents the friction between your foot and the sock or shoe and is thin enough that the edges don’t cause any issues. I did the whole of Oxfam with just some Fixomull on my known problem areas and was blister-free!
Spare socks - a lot of people swear by changing socks regularly. I don’t tend to do it because I find I don't need to. Again, Oxfam - did it in the same pair of socks all the way through. However, there may be times when you need to and/or should change your socks, specifically ------>
Keep your feet dry (if practical) - damp feet (including sweaty feet) equals blisters, so if you have sweaty feet, then change your socks! Plus there is something so so sweet when you put clean soft socks on tired feet. If your hike has you walking through water and it’s impossible to keep your feet dry, make sure you wear well-fitted wool socks.
Talcum powder - I like to put it on before I start and reapply as needed. It’s the best thing to quickly and effectively dry your feet.
To Double up on socks or not?- you can get socks liners, which are essentially really thin socks either pure wool or some type of moisture-wicking fabric. They will prevent your foot from rubbing directly on the shoe and also help with moisture. Even if you are walking somewhere relatively hot, they work brilliantly. I wore boots, wool sock and moisture-wicking liners on the Larapinta and never had an issue with my feet being too hot or sweaty. Test this one to see if it works for you.
Moisturise - it might sound a bit strange and definitely feels a bit strange but it works really well. Before you start, get a thick moisturiser (something like the Palmer’s Coco Butter Formula or Paw Paw Cream) and go nuts! It feels very gooey when you walk around since you are essentially lubricating your feet but I’ve found it to be effective. As a bonus your feet smell nice! (for about 5 minutes)
Hikers Wool - this is pure wool which has a lot of the lanolin left on it and you can get it at most outdoor adventure stores. You put in on the inside of your sock at the problem area and it molds to your foot. The lanolin does it’s thing while the wool provides cushioning. I found it’s really useful at the ball of the feet when they start to hurt and around the heel area.
Gaiters or cotton cuffs- while they don’t go on your feet, they are amazing for stopping all those tiny rocks or grains (or buckets) of sand getting into your shoes and causing havoc.
Toe tubes - If you do get a blister on your toes and need to keep going, gel toe tubes are really good. Just cut it to size and pop it on. Your toe will look huge and you will wonder how on earth it's going to fit back in your shoe, but trust me, not only does it fit back in but you will be able to keep going with a lot less pain.
Injinji socks - Some people also swear by these but I haven’t tried them.
This is by no means an exhaustive list so feel free to add your little tricks to it and Happy walking! Treating serious blisters is a story for another day.