Blister Prevention and Treatment

We've all had them and we all hate them. Blisters: The Backpacker's Nightmare.

Even a tiny blister can ruin a trip and even put your life in danger, so it's incredibly important to do all you can to prevent them and also know how to treat them if one sneaks up on you.

First things first: Buy the right shoes. If you're a light day hiker and you have strong ankles, a comfortable pair of tennis shoes might work just fine for you. If you plan on multi-day backpacking or hiking in exceptionally rough terrain, you will want to consider a good pair of hiking boots that will help support a full backpack. Either way, I suggest you buy your shoes at a local outfitter, so you can really get a feel for them. If you decide to buy from an internet retailer, make sure they allow you to ship them back and/or exchange them for free if they don't feel exactly right. If they hurt your pinky toe or your instep while walking around your living room, just imagine what they'll feel like climbing a vertical trail with a backpack full of Ramen noodles. No fun. You can try some Fitting Techniques for making your boots fit better, but you might have to try some different boots. And make sure to lace them snugly so your heel stays firmly planted in the heel cup, but not so tight they cut off circulation.
Don't skimp on the footwear. Trust me on this one.

Next: Keep your feet dry. When your feet, socks, and/or boots get wet, all the rules change. Blisters WILL form on wet feet. It's only a matter of time. The moisture softens your skin making it more prone to damage. So DON'T WEAR COTTON SOCKS. For that matter, don't wear cotton anything. Cotton swells up and holds moisture. This is bad. I highly recommend SmartWool(R) socks, but there are many synthetics on the market that will help keep your feet dry and happy. Even plain old natural wool is better than cotton, though your feet will probably get hotter in warm climates. Also, I love Gore-Tex. Ouachita Hiker, one of our members here at AB, can wear solid leather boots treated with waterproofing, but my feet get hot and they have to breathe more. Gore-Tex is waterproof but breathable. Gore-Tex boots are more expensive, but they are worth it.
Also, try swapping back and forth between two different pairs of socks every now and then throughout your hike, letting one pair dry while you wear the other. Or at least take good long breaks and kick your boots off to let your feet dry if the weather permits.

Pay Attention to "hot spots." If there's a hot spot now, there WILL BE a blister later if nothing is done to prevent it. As soon as you feel a hot spot, get your boot and sock off and notice the red area where the friction was occuring. The easiest thing to do is use a dab of alcohol (you do carry alcohol wipes in your pack don't you?) to make sure you'll get good adhesion and then cut out a peice of moleskin (or, yes, duct tape will work) just slightly bigger than the affected area and stick it on. Whatever you do, don't ignore the hot spot. Take care of it right then.

Okay, so you decided to ignore that hot spot on your left foot and now you have a blister. I would say I told you so, but, well, I told you so. So let's have a look.

Ah yes, you've got a doozie there. You see that fluid in there? That's caused when the outer layer of skin rubs against the inner layer long enough that the friction causes the two layers to separate. The outer layer of skin is now dead. Then, that fluid comes along and fills up the space between them to try and protect the inner layer. So, do you drain the fluid or not? As for me, I do. I wipe down the point of my knife with alcohol and I poke a tiny hole in it along the edge. If you carry a needle, that would be better, but I don't want the extra weight. (That's a joke. It's okay to laugh.)

Drain the fluid out carefully and then break out your moleskin (or duct tape) and cut out an oval-shaped piece approximately 1/2" bigger than the blister itself, and then cut out the center of the moleskin in the shape of the blister. You'll end up with an oval "donut." (You don't want to stick the moleskin right on the blister itself because when you pull the moleskin/duct tape off, your skin will come with it. Ouch.)

Now, clean the area with alcohol. Then, if you carry Tincture of Benzoin (if you don't, you should) rub a little bit around the perimeter of the blister and let it dry until it's tacky. This will help the moleskin stick better. Then stick the moleskin/duct tape on, making sure the blister sits in the center cutout. Now, smear a little dab of antibiotic cream on the blister itself (this is mostly to prevent the next layer of moleskin from sticking to it) and stick another layer of moleskin over the whole area.

Now you are good to go. It would behoove you to stop more frequently now and let your feet dry more as this will ensure that your moleskin covering will last longer.

And next time, listen to me about the hot spots.

Happy trails!

Jay:
As a preventative for hot spots, I have had great results from using BodyGlide. It goes on like stick deodorant, but it reduces the friction between foot and shoe, making the development of hot spots and blisters greatly reduced. You just glide some on your foot and then rub it in and cover the whole foot. It is non-sticky and non-oily. It will also help in any other areas that you experience chaffing. Its a great product. Hydropel is another product that works in the same way.
Jim

I've been looking for that stuff around here, but I can't find anyone who carries it. I guess I'll have to order some online. (Unless anyone knows a place around Hot Springs who carries it.)

The absolute best blister prevention, DON'T WHERE SHOES. If you hike enough your ankles will be strong. The Indians used to walk the wilderness with heavy loads on there backs with bare feet. Condition your ankles, get them strong and where Chaco's. You will never have to worry about blisters again. One less thing right.

Jay:
Both Academy Sporting & Outdoors stores in Little Rock are supposed to carry it. Easy Runner on Bowman is also supposed to carry it. Here's the link:

http://direct.where2getit.com/cwc/apps/w2gi.php?sid=480922cb20a0b&client=bodyglide&template=locator_new&postalcode=&city=Little+Rock&state=AR&radius=50&locate=Find+Stores

Jay:
I recently talked to one of the sales staff at the new Lewis & Clark in Little Rock. He does some of the ordering for the store. Anyway, I asked him about carrying Hydropel and he said that they were going to be carrying some of that kind of thing, so hopefully, they will start carrying it before too long.
UL

There are some great products out there for blister care and prevention. The main thing that I do so make sure to pay attention to "hot spots". When I feel one I just slap some duct tape on the spot. Adventure Med Kits sells a good blister product, and you can also use the Dr. Shols (corn or bunyan pads; the ones with the holes in the middle of them) pads/bandages work well under the duct tape to keep the sticky off of the actual spot. Unfortuantely, I still get blisters some time with chacos, but they are better than regular tennis shoe style footwear.