A blister on your foot can be a big problem in some outdoor activities – learn how to prevent blisters, and get tips for their treatment.
A foot blister can easily ruin a hike or ski tour, making movement extremely painful. That’s why I always offer clients footwear advice for my guided trips in Scotland. Although it doesn’t always work, blisters are a relatively simple injury to treat. Read on to learn more.
🤚 Bikers and paddlers sometimes get blisters on their hands. To treat these, adapt the treatment described here!
How to prevent blisters
Blisters can usually be avoided if you put the effort in with your feet and footwear. In contrast, I have used gloves and moisturiser for hand blisters when kayaking/canoeing or biking.
Pay attention to your footwear to prevent blisters
When deciding on your clothing layers, pay special attention to your feet. Good quality socks are designed to wick moisture, avoid wrinkles and help prevent pressure points. When leading hikes or mountaineering in Scotland, I would always recommend proper hiking socks. However, for ski tours, ski-specific socks are the way to go. This is because ski socks are made thinner and higher, to better fit inside ski boots. Should you wear a thin ‘liner sock’ to prevent blisters? Maybe, if that’s what you’re used to, but it can add bulk and cause pressure points. Modern hiking socks are designed to be worn without them.
Next, if buying boots, get a proper bootfitting. Visit a good outdoor shop and allow at least an hour or two. Use the right socks and buy custom footbeds if you can. Skiers can prevent blisters by having a ‘shell fit’ and having their inners (and possibly shells) heat-moulded. To help avoid blisters on your feet you may want to ‘break in’ your boots. This certainly used to be a right of passage for hillwalkers, who wore thick ‘full grain’ leather boots. The process involved wearing them for progressively longer periods, allowing the leather to crease and shape to your feet. However, many modern hiking boots are designed to be wearable almost straight out of the box, so your ‘breaking in period’ might be quite short.
Prevent blisters by looking after your feet
Harder skin is more resistant to friction blisters, but it takes time to build up. Gradually increase your mileage and consider wearing your boots around the house. Hardcore hikers might apply surgical spirit to their feet to toughen up the skin! Fix ‘hotspots’ (excessive rubbing) before they become blisters. Various dressings work, for example general purpose plasters (Bandaids) or moleskin. Some hikers even apply duct tape, electrician’s tape, vaseline or sheep’s wool to the skin, under the sock, to reduce friction! Waterproof Compeed plasters are excellent treatment at this point, but not so good if the blister has become fluid-filled (IMO).
Finally, if you have a medical issue with your feet or with walking, get professional help from a podiatrist. They will be able to help with custom footbeds, orthotics and blister treatments.
What causes a blister?
Excessive friction and heat are two of the commonest causes of blisters outdoors. They can have other causes, such as cold, allergies, poisons or industrial chemicals, but you can usually avoid blisters by careful preparation. They form when mast cells within the skin release chemicals to trigger inflammation – the body’s protection response.
How to treat blisters and prevent worsening
Compared to a hot-spot, a fluid-filled foot blister can be very painful. This is because the fluid presses down on the damaged tissue beneath. A blister needs careful treatment to avoid infection and maximise relief. See below for details.
Cleaning
Stop and rest. This avoids making the blister any worse. Thoroughly clean and dry the area. If the blister has burst, clean with an antiseptic wipe, then dry thoroughly, or the dressing won’t stick. Next, decide if you are going to drain the blister or not. The fluid in a blister protects the damaged tissue underneath, so draining it isn’t recommended. However, to prevent excessive pain, people sometimes drain blisters during a walk. If you decide to do this, reduce the risk of infection by using a needle sterilised with boiling water or antiseptic. Use a sterile swab or dressing to collect the fluid. Try to leave the outer skin of the blister in place, so it gently pads the raw skin below.
Time needed: 15 minutes
How to treat a blister on your foot
- Stop and rest
- Clean and dry
- Drain or not
- Sterile dressing
- Adjust boot
- Replace dressing as needed
Protect the injury
Use a sterile gauze dressing or plaster and secure it with surgical tape. Stick the dressing down as flat and smooth as possible. Only apply a waterproof plaster (eg: Compeed) to a small blister, or drain it first. Otherwise increased pressure and pain will result. To avoid making a blister worse, adjust your boot to reduce pressure and friction. Consider changing socks if possible, or removing the insole/footbed. Maybe cover the dressing with duct tape to make it smoother. Reduce the pace and try to keep the foot as dry as possible. Prevent infection of the blister by replacing the dressing daily and keep checking for excessive redness, throbbing, swelling or pus.
So, although friction blisters can be a common outdoor injury, they are relatively easy to prevent and treat. Doing so will help you enjoy longer and more comfortable outdoor activities.
Outdoor activities in Scotland with Arc Guiding
