Footcare 101

Hikers frequently ask me, "How do I deal with hot spots and blisters on my feet?"  The best choice, in my opinion, is Preventive Care.   

You may already know if and where your feet have sensitive or irritated areas while hiking.  In that case, you may wish to cover those "hot spots" with moleskin, a gel pad, or tape before heading out for your hike.  I prefer to use a breathable paper tape called Micropore (available at most pharmacies) but there are many different tapes out there that will work. 

 

Here are some ideas for preventing blisters: 

Cover "hot spots" & sensitive areas. 

• At the first sign of irritation or discomfort, check your feet.  Cover hot spots to keep friction between the sock & your skin from causing blisters. 
• Make sure the tape or whatever you are using is smoothed out -- wrinkles may promote more blisters!

 Wear appropriate socks.

• Fabrics that wick such as acrylic, merino wool, or wool blend are great for hiking socks. Most are available in various thicknesses.
• Cotton can be too abrasive and retain moisture so it is not recommended for hiking.
• There are "toe" socks (i.e., Ininji, etc.) that some people find easier to wear than taping between their toes. 
• I prefer a thin sock in hot weather and sometimes use a coolmax/cycling sock to minimize foot perspiration.  

Keep feet as dry as possible.

• Air them out at lunchtime if weather permits. 
• Change socks if necessary.

Wear a good fitting hiking boot/trail shoe. 

• A proper fit will minimize blisters and pressure points.  

Clip toenails. 

• Nasty, blood-filled blisters can form under toenails from repetitive jamming into the front of your shoes.

What works for you? 

An upcoming post will discuss what to do once you get a blister.  Thanks for visiting!