Blisters - Appalachian Trail

imported
#1

I’ve been reading up on blister prevention and care. Thus far, this is what I’ve gathered:

  1. Break in shoes/boots thoroughly
  2. Trail shoes don’t blister as much as boots
  3. Use wool socks and possibly a liner that has toes
  4. Carry bandaids

Can anyone add anything or correct anything there? Is there a specific type of wool sock that’s best? Do liners with toes really help? Do liners help in general? Is it good to carry any special kind of bandaid or ointment?

Any info is helpful. I’m highly prone to blisters.

Mad Max

#2

Hi Max. I am also prone to blisters, and thought I was prepared to nip 'em in the bud on a four-day hike last year. (nope, I wasn’t) Here’s what I learned: the biggest blister-maker is too many miles out of the gate. I went 8-10 miles a day from day one, and it was too much even though my feet were pretty callused from day hikes/training and I wore my most comfortable shoes. I had a supply of moleskin, which would not stay in place, and eventually used duct tape, wrapping it completely around my foot. Not too pretty, but I got me where I needed to go. Next time I’ll take it slower.

Mule

#3

If you don’t use liners flip your socks inside out. There is less friction with your foot on the smooth side of the socks. Also the ruff side seems to grab onto your boot/shoes better. To me it is like wearing liners. I don’t know if this will work for everyone, but it does for me.

Captain K-man

#4

My feet blister when the trail/pavement is in the triple digits.

My best blister prevention is similar to the deoderant technic. I don’t know if there is any scientific basis but my feet are blister-free when I use an anti-fungal cream twice a day at lunch and at night. Both times I dry my socks, insoles and shoes separately. I think the cream (or deoderant) work because they dry the feet or prevent perspiration of the feet.

I wear Cool Max gobi sock liners only as socks because they are ultra light, and they dry rapidly at lunch, overnight or while wearing after wading in water.

Good luck with your feet.

GottaWalk

#5

I used to get blisters a lot; mostly on my heels and toes. I found that they were caused by too much sock in too small a boot. I finally had my first blister free trip last month by wearing a pair of boots one size larger than my regular shoe size with liner socks only. This was a 100 mile trip (NOC to Davenport Gap) doing between 13-16 miles per day. I also generally took 2 breaks per day where I took off my boots and socks to let my feet cool down. I hope this helps - it took me 8 years of trial and error to figure this out.

Sleeper

#6

Go buy the book Fixing Your Feet by John Vonhof. It’s got every remedy and product for handling problems with your feet. Don’t start hiking until your read this book. Great links to products and vendors. In this book I discovered jelly toes used by ballet dancers. I used them for my problematic hammer toe.

NedtheFed

#7

I didn’t get any blisters on my thru-hike last year and I think that is because I routinely used gold bond foot powder on my feet every morning, at lunch if my feet were sweaty and any other time I took my socks off and put them back on. You can get a travel size bottle. I also made sure to rinse my feet every night to get salts and grim off.

Socks tend to be a personal decision but I liked a thin poly sock liner and heavy weight hiking sock. I used wigwam and wore this combo throughout. I did try to go to a lighter sock once and I started to get hot spots right away.

As others have said, big miles, wet feet or just pushing it can lead to blisters or hot spots. Duck tape was good to cover a hot spot and prevent further damage.

Bluelight

#8

The best prevention is well broken in boots/shoes. That said, I’ve found liners to be very helpful. Sometimes I turn them inside out to keep the seems away from my toes.

I’ve never been able to get bandaids or moleskin to stay in place, but have had good luck with Spyroflex.

tumblina

#9

-Train a lot before starting.
-Use 2 pairs , liners and padded
-put heavy cream every night before going to sleep
-On every stop, air your socks, shoes and feet.(if it’s longer then 10 minutes)
-shoes 1/5-2 sizes more then usuall
-wash your feet every day
-try to keep pack weight down
-someone once told me he gave his feet alcohol rub every day for 2 weeks before strating, to dry feet skin.
-pay attention to your feet, if you start getting that burning feeling, STOP right there, take your shoe and sock of and out some heavy duty adhesive to stop the friction.
-look for heavy (I used French type called Elastoplast, never moved inside my shoe like ductape or moleskin
-look for Compeed-anothe type of blister treatment, better then mole skin, it sticks and stays for 3 days. On top of it I put that Elastoplast to keep it in place.

french connection

#10

It’s not so much a matter of breaking in boots but rather getting your feet conditioned for the boot. As someone else posted, don’t start by doing big mileage days with new boots. Start easy, and then work your way up.

Second, I don’t know if liners work or not. My own suggestion is to use liners anyway, because they certainly can’t hurt. In any event you should use good hiking socks that are not worn out. Several good brands on the market. No real advantage. One difference: synthetic socks stink much more than natural fibers.

I do recommend products like Spenco Second Skin for treating blisters rather than band-aids, moleskin, and duct tape. If you have trouble keeping them on, then make sure that your feet are dry, and wipe the area with alcohol before applying.

Peaks

#11

The most important thing is to stop when you think you might be getting a hot spot and treat it then. Tumbilina suggested Spyroflex, I use something called Hypoflex that I got from my doctor. I think it is the thing. It is stretchy and molds to the foot shape plus super sticky so it won’t easily come off even if your foot gets wet and sweaty.

Big B

#12

Horrible blisters…that’s all I can say about my feet and hiking boots. The instant I switched to trail runners (Salomon XA Comp 2 XCR Gortex), I’ve not had a blister or hot spot since, and I did 10 miles in the rain a few weeks ago w/no problem. I only wear one pair sock liners and always carry another dry pair to change into half-way through my hike. I pay particular attention to brushing sand from my feet, and like Tumblina, I turn my liners inside out to keep the seam from rubbing my toes.

I can’t agree more w/everyone…THE instant you think you might, sort of, maybe, perhaps feel a hot spot STOP and check your feet/treat if necessary. As you well know, the constant nagging pain of every step can ruin an otherwise pleasant experience.

Michele

#13

All this information helps me. I just want to say Diabetics are at high risk for blisters, especially if neuropathy is a problem. Any chance of infection is dangerous. I particularly adhere to a high frequency of foot inspection. Thanks to all.

FastRBud

#14

Just a helpful suggestion regarding blisters, the Injinji 5-toe sock will do the trick. Alleviates hotspots, helps with circulation (great for diabetics)and is made with 70% Coolmax. I used to get blisters between my toes and these socks definitely helped.

Laurie

#15

While iking in Spain this past spring I discovered a bandage called Campeed…It is amazing. Like a second skin but smooth and sticks to the skin for several days. Use is as soon as a hot spot developes. I have yet to see it in the US however.
finch AT’03

finch

#16

I’m surprised no one has mentioned this because this is what I have always done and I have yet to get a single blister. (I’ve lost 5 large toe toenails from wearing boots with toe boxes that were too small for my feet, but I’ve never had a blister.) Wear sock liners that are snug. Then on top of that wear a double-layered sock – Wright makes excellent relatively thin double-layered socks. If you don’t have access to Wright socks, wear two thin socks instead so that you are wearing a total of three thin socks. The top 2 socks rub against each other and the third pair next to your skin look after you. Then, when resting for 15 minutes or more, take the boots or shoes off, take the socks off, turn the socks inside out to air, prop feet up to dry and air, and then put everything back on. If you can’t air your feet and socks due to rain or snow, do so the minute you are in a dry environment for the night. If possible, wear sandals in camp to air your feet to the max. If shoes or boots rub, throw them in the trash can and wear shoes or boots or sandals or whatever as long as there is no rubbing. A good fit for the footwear, 3 layers of socks and lots of air to dry the skin. That’s it. If you do this, you won’t need moleskin, powder, creams, alcohol and all this other stuff.

canyonjane

#17

Some people just get blisters no matter what they do.

I’ve never had a blister on my feet and I’ve done everything wrong. The only thing that I know that I do different than most people is that I go barefooted 80% of the day, everyday. But, I’m kind of retired (I do have some clients that want let me quit.) and spend most of my day working in the yard or at my computer. The other times I’m either walking somewhere of riding my bike. Maybe my feet are just tough…?

I’m glad I don’t have the problems.

Papa Smurf