Hmmm, here I am with another controversial post. I would like to say that most blisters can be prevented, however, you try all the tricks and still one of those sneaky little buggers gets in there. Rich and I have done a lot of long distance walks over the years, 50km, 100km, various national paths, and I’ve also run a half marathon and generally we have tried lots of different tips and some work better than others. So, I suppose the best plan of action is to look at ways of reducing the chances.
- Good shoes! It probably goes without saying, but poorly fitting shoes/boots will nip, pinch or even have too much room in places for rubbing up a blister. Friction causes blisters. This would be the one area I would say do not cut corners. I’m not saying that more expensive shoes are better, but I am saying go and get a gait analysis and a proper measure up, then you will have an idea what type of boot/shoe/gait you can work with. Most decent walking or sports shops will offer this service for free. Then try your shoes out. Again, most reputable outdoor shops will allow you to do this for up to two weeks as long as you only wear them inside, but it will give you a good idea. Do ensure you’re wearing the right socks as you would on your walks when you’re trying on.
- Socks: Obviously you need socks, but I have always walked wearing two pairs. My base is a pair of Coolmax liner socks such as these ones and then I use a wool sock over the top. Rich, on the other hand, is a blister magnet and despite him doing the same he’d still get blisters between his toes, so he moved over to these (rather creepy) toe socks and it’s been a game changer for him.
- Spare socks: this is often overlooked when doing long distance walking, especially in drier conditions, however, your feet can still sweat or get wet. At the first sign of wet in your socks, change them. Wet socks create the perfect environment to soften that foot up enough to wack in a big ol’ blister when you’re not expecting it!
- Blister plasters: Perhaps obvious again, but get that plaster on earlier rather than waiting for a nice big wet blister (you aren’t supposed to put things like Compeed over burst ones) and you may well prevent it getting any worse. I do like Compeed. I have tried other brands, but return to these as they stick well and do the job. They aren’t cheap, but hey, hopefully you won’t need too many!
- Granny’s recipes: So years ago when my boys were in the scouts they used to hike long distances and were advised by scout leaders to soak their feet in Surgical Spirit or rubbing alcohol for the few weeks leading up to the walk. I’m not entirely sure what the science is behind this, they were told it harden the feet up. Honestly, using your feet hardens your feet, but I guess you could try it. Talcum powder is another suggestion. We stopped having talc in the house when the kids were babies due to the controversy surrounding whether it is linked to some cancers, however, if it floats your boat it might help to dry any moisture on your feet before you put on your socks and boots. Arrowroot or cornstarch do the same job but without the reputation.
- Getting your clothes on in the right order when it rains. Seriously! Put your gaiters UNDER your waterproof trousers rather than on the top. The idea behind gaiters is to prevent water running into the top or the tongue area of your boot which is often fabric rather than leather or Gortex. If you put the gaiters over the top of your waterproof trousers, your run the risk that the water will run behind the gaiter and still get into your shoe. Because all they are really designed to do is protect that part of your boot, I’ve moved to ankle gaiters now which prevent my legs getting so hot.
So there you have it. A few of my tips on blister prevention that have certainly helped me over the years. I won’t be so bold as to say I never get blisters because I do, but they are generally small or I have not taken the time to stop and straighten out a wrinkle in my sock or change my socks.
