How to prevent blisters on the trail

Jan 10, 2024
Jan Romero/Unsplash


If you’ve signed up to do one of our pack-free guided walks it’s highly likely you love walking. All that fresh air and great body work-out, however one thing you will have to potentially contend with is blisters.

A blister is a small pocket of body fluid within the upper layers of the skin, usually caused by forceful rubbing (friction) most often found on feet and toes.

Now not everyone gets them but there are a few thing you can do before and during a walk to minimise your chances of getting blisters.

To stop them before they appear, pay attention to your skin and take precautions even before you head out on one of our pack-free guided walks.

To prevent chafing that can lead to blisters, consider the following tips:

Protect your feet. To prevent blisters on your feet, wear nylon or moisture-wicking socks. If wearing one pair of socks doesn’t help, try wearing two pairs (one thin, one thick). You should also make sure your shoes fit properly. Shoes shouldn’t be too tight or too loose.

We recommend buying your hiking footwear from an outdoor gear retailer (as opposed to buying them online) so you can get the right fit and try out the shoes in-store.

Some shops offer a shoe return policy if you have only worn them inside for a day or two, and you found they weren’t as comfortable as you thought but check with the shop first.

Wear the right clothing. During physical activity, wear moisture-wicking, loose-fitting clothes. Avoid clothes made of cotton, as cotton soaks up sweat and moisture, which can lead to friction and chafing.

Apply foot powder or petroleum jelly to your toes before you head out on the trail. This helps reduce friction when your skin rubs together or rubs against clothing.

If you begin to feel a hotspot (pre-blister pressure/chafing) on your feet whilst on one of our walks, or you do get a blister please tell our guides. They’ll know what do and they have the first aid kit to prove it!

Here’s a video that explains a lot more about blister prevention.

Happy walking!


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