Blister Prevention: Hiker, Heel Thyself

(Edited from BACKPACKER  MAGAZINE)

 

Consider your average ripe peach. Press your thumb against the juicy fruit and gently move it back and forth. What happens? The skin moves under your thumb. Now press harder and rub. The skin wrinkles and rips, and peach juice dribbles down your hand.

The same pressure-and-friction principle comes into play on the surface of your feet when you hike. The outer layers of your foot’s skin can move more than the sensitive inner layers can. Boots and socks apply pressure and friction as you walk, causing these skin layers to separate and fluid to fill the void: voila! a blister.

Now, let’s get back to that peach. Say you dunk it in hot water. When you rub it, it peels more easily, right? Again, it’s the same with your feet: Warm, moist skin blisters quicker than cool, dry skin.

The obvious lesson here is to keep your peaches out of hot water. You also want to keep your feet as dry, cool, and friction-free as possible so you avoid blisters in the first place. So we start with prevention.

Preventing Blisters while walking/hiking in warm weather:

1. Wear comfortable supportive and well-fitted shoes that you have worn previously with no discomfort from pressure points or friction. Heavy hiking boots are not recommended for the Pilgrimage route.

2. Wear cushiony synthetic fiber or merino wool socks (Smartwool, Bridgestone, etc.).

DO NOT WEAR COTTON SOCKS – Any cushioning effect they provided when dry will collapse as the cotton fibers absorb moisture from your feet, accelerating the blister process. If your shoes are loose with one pair of socks, try wearing two pair, one thin next to your skin and one thick. Anticipate some normal swelling of feet when walking in warm weather. Lace shoes completely but do not over tighten, especially across the forefoot.

1. Wear light weight ankle gaiters to help keep dirt and gravel out of your shoes. This can be accomplished with the tops cut off an old pair of socks.

2. When stopping for rest breaks remove your shoes and socks to dry them out and give your feet a chance to dry out as well. Feel for hot spots or pressure points so you can take preventative measures before continuing.

3. Do not ignore foot discomfort. Stop, ask for assistance and apply appropriate remedies. (see below)

Products are listed in order of overall performance in Backpacker Magazine tests:

• Band-Aid Blister Block (wipe-on stick applicator to reduce friction)

• Generic athletic tape (white fabric tape – must be applied carefully and without wrinkles)

• Dr. Scholl’s Cushlin Blister Treatment (gel-filled dressing)

• Body Guard Skin Protection Sheets (flannel-like tape)

• Dr. Scholl’s Moleskin Plus (flannel-like tape or sheets that can be cut to needed shape)

• Duct Tape (NOTE:  the adhesive on cheap grades of duct tape will fail in heat and moisture)

Happy Feet

There is nothing that ends a hike faster than blisters! I’ve seen truly fit, strong, capable athletes reduced to limping, weeping, defeated quitters because of improper footwear. While I don’t have any surefire remedies for blisters that do crop up, here are some tips I learned from long-distance hikers on BLISTER PREVENTION:

 

PROPER FOOTWEAR: Ditch the hiking boots! Turns out the old-school rule of needing sturdy shoes with ankle support is fake news! Your feet will be much happier in comfortable walking shoes or trail runners. A popular brand found on the PCT is the Brooks Cascadia trail runner. Be sure to break in new shoes at least two weeks before your trek begins!

 

SHOE SIZING: Hours of walking cause the feet to expand, so the savvy hiker chooses shoes that are ½ to one full size LARGER than normally worn.

 

GOOD SOCKS: Sock liners are invaluable! My personal fave are the Injinji toe socks because they prevent blisters between the toes (a common hot spot). Investing in a pair of Darn Tough crew socks to wear on top will make your feet smile! There are definitely cheaper brands on the market, but if they slip around or soak in the sweat, then your feet will suffer. Friction and/or wet feet = blisters.

 

AIR OUT THE PIGGIES: Your feet will thank you for removing your shoes and socks during your lunch stop, to air out those tired tootsies. I carry a lightweight pair of flip-flops in my pack, and don these while eating lunch so that my feet can enjoy the break as well. Then I hang the sweaty socks on the outside of my pack to dry in the sun as I walk, and I place a fresh pair of the above described liner/sock combo to complete my afternoon miles.

 

I hope these tips work as well for you as they have for my blister-free feet. Happy Trails!

 

(N.B. The socks and shoes listed above are all available at Shortt Supply in Hood River. Thanks for shopping local!)