How to Prevent and Treat Blisters on the Trail

Prevention First

Blisters are friction injuries. Eliminate hot spots early — a five-minute stop beats limping for hours.

Gear

• Merino or synthetic socks; consider a thin liner sock.
• Well-fitted boots with no heel lift.
• Leukotape or dedicated blister tape in your first aid kit.
• Moleskin or hydrocolloid dressings for hot spots.
• Small scissors and antiseptic wipes.

Trail Tips

• Stop at the first sensation of rubbing — apply tape immediately.
• Keep feet as dry as practical; change socks at lunch on wet days.
• If a blister forms, drain only if necessary with a sterilised needle; leave skin intact.
• Never pop blisters on day one of a multi-day trip without a backup plan.