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A4 checklist with all illustrated steps. Tick the boxes on paper as you go.

FeatherSticks · Skills

Foot Care & Blister Prevention for Hiking: Hot Spots, Taping, Dry Feet

A blister is decided in the first five minutes after you feel it.

Quick facts

Main cause
Friction plus moisture plus heat
Golden rule
Stop at the first hot spot, not at the next break
Daily habit
Dry socks every night, feet aired at every long break
See a doctor
Spreading redness, warmth, pus, red streaks or fever

What you need

  • Well-fitting, broken-in boots or trail shoes
  • Wool or wool-blend hiking socks, plus a dry pair for the night
  • Thin liner socks (optional)
  • Strong tape and hydrocolloid blister plasters
  • Felt or foam padding and small scissors
  • Cleansing wipes and sterile dressings
  • Camp shoes or sandals
  • Nail clippers

Step by step

  1. Fit and lace for a locked heel

    1 Fit and lace for a locked heel

    About a thumb's width of toe room, laced snug over the instep with a heel lock at the top so the heel stays back.

  2. Wear dry socks without folds

    2 Wear dry socks without folds

    Wool or wool-blend socks, pulled up smoothly, a thin liner if you blister easily. No cotton socks on longer walks.

  3. Stop at the first hot spot

    3 Stop at the first hot spot

    Warmth, rubbing or stinging is a blister starting. Sit down, take boot and sock off and look now.

  4. Tape clean, dry skin smoothly

    4 Tape clean, dry skin smoothly

    Wipe and dry the skin, then lay tape with rounded corners flat over the spot. Remove the grit or fold that caused it.

  5. Protect a blister, keep it clean

    5 Protect a blister, keep it clean

    Leave an intact blister closed and pad around it. Clean and cover an open one, and watch for signs of infection.

  6. Dry feet and socks every evening

    6 Dry feet and socks every evening

    Boots open, insoles out, feet washed and dried, socks changed. Never sleep in wet socks.

Common mistakes

  • Walking on with a hot spot "until the next break" instead of stopping at once.
  • Taping damp, sweaty skin or using tape with square corners and wrinkles.
  • Taping over the problem without removing the grit, sock fold or loose heel that caused it.
  • Popping blisters as a routine or cutting away the skin roof.
  • Wearing cotton socks or socks with worn, thin heels on long walks.
  • Sleeping in wet socks or drying boots and socks right next to the fire.
  • Starting a multi-day trip in new, untested boots.