Hands applying tape to a heel, socks off, sitting on a log beside boots

Guide · Feet

How to prevent hiking blisters

Updated October 5, 2026

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Prevent blisters by fitting the shoe to the swollen foot, wearing the sock you were fitted in, and taping a hot spot the first time you feel it. Do not inaugurate a boot on the long day.

Fit is the cause

A blister is friction plus moisture. Sizing up to fake width lets the heel slip and creates a new blister. Fit the longer foot for length and the wider foot for width, at the end of the day.

If a shoe is tight in the store, a thinner sock will not save a 14-mile day. Walk it on a downslope before you trust it.

Try shoes late in the day.
Keep the sock you tried on.
Do not debut leather or zero drop on a big day.

Tape early

Leukotape on dry skin at the first hot spot beats a gel bandage on a bubble. A dab of benzoin helps it stick. Do not wrap so tight that you create a ring of new friction.

Carry the tape you have practiced with. Opening a new roll in the rain is a bad time to learn how sticky it is.

Change socks

Two pairs on an overnight is the minimum. Change at lunch if your feet are soaked, and change at camp so you are not sleeping in the hiking pair.

Waterproof socks are a cold-slush tool. In summer they hold sweat.

Gear for this guide

A roll of tan rigid tape on a log at camp

First aidLeukotape PHot spots, before they blisterBlister prevention · About 1 oz · BudgetOn Amazon

A merino crew hiking sock on a granite slab beside boots

SocksDarn Tough Hiker Micro CrewEveryday hiking socks with a warranty you might useMicro crew · About 3 oz a pair · MidOn Amazon

A toe-sock liner on a granite slab beside boots

SocksInjinji Liner CrewToes that rub each otherToe liner · About 1.5 oz a pair · Budget midOn Amazon

FAQ

Should I pop a blister?

If you can stop and protect it, leave it. If you must walk, clean it, drain it, and tape it so the roof stays on. This is not a clinic.

Do liners work?

When toes rub each other. Not when the shoe is too short.

Is merino required?

No. A dry synthetic sock that fits beats a wet merino sock in a bad shoe.