Blister Prevention 101

Mar 13, 2020

Anyone who hikes frequently knows foot blisters are an uncomfortable and unfortunate part of being active in the outdoors. But thankfully, a blister doesn’t mean the end of your day on the trail.

Now, your Life’s An Adventure professional guide will be able to help you with blister prevention and blister problems on the track however… if you’re active and tend to get blisters often, here are tips to help prevent new blisters from forming.

Wear better shoes. Shoes are often the culprit when it comes to blisters forming on your feet. Avoid shoes that rub certain areas of your feet or that cramp or squeeze your feet. The right shoe can make all the difference. New shoes may give you a blister the first few times you wear them. Take it slow and easy as you break in a new pair of shoes.

Thick, comfy socks.

Wear better socks. Choose non-cotton socks that wick away moisture. If you know you’ll be doing blister-inducing activities, double up your socks. One layer will soak up moisture and the other layer will give extra padding. Double-layer socks are more expensive but may help you avoid blisters. If you’re in for a long hike take a spare of socks to change at the halfway mark. Good socks can be expensive, but they’re worth the cost if they keep you from getting blisters.

Lubricate your feet before you exercise. Friction causes blisters, so it stands to reason that reducing friction can help reduce blisters. Rub petroleum jelly or other lubricants designed for runners on problem spots on your feet. That way your feet will slide around rather than rub. Tip: Try sheep’s wool – small clumps of wool you put between your toes. So soft…

Keep your feet dry. Other than changing your socks regularly, you can add corn starch or talcum powder to your shoes and socks to help wick up moisture. If you’re going a long distance, take a minute to add more powder partially through your event.

Cover areas that are prone to blister. Just like you’d cover up a blister after it formed, you’ll want to pad areas that are prone to blistering. The extra layer of protection helps to prevent a blister from forming.

And remember at any time on the track if you feel a hotspot – that’s the early signs of a blister – get your guide to check your feet. They have a thorough first aid kit and early intervention could stop this hotspot turning into anything unpleasant.

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