Preventing And Treating Blisters while Trekking

Preventing And Treating Blisters while Trekking

Foot Blisters are the common problems in wilderness and can make someone?s trekking experience a nightmare. First, let’s understand what are blisters.

Blisters (Source : Wikipedia)

BLISTERS?: They are small pockets of fluid within the upper layers of skin caused by rubbing under the skin ( not rubbing on the skin).


?The other causes for causing blisters are extreme temperature changes ( either Burning or freezing) and Chemical Exposure.

Above Diagram illustrating the cause of blisters is Skin Shear i.e Rubbing under the skin

?( Source 😕



Treat Hot-Spots :?Hot-Spot(reddened skin and the sensation of heat) is a pre-blister state.It gives you a sensory warning that blister is on its?way to form and gives the person a tiny window of opportunity to treat the Hot-Spot. The person may or may not get this sensory warning of ??Hot-spot. Treat them early as they are not a warning of a problem, they are already a problem. Managing Hot-Spot is just like Blister ?Prevention explained below.

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Have the right Shoe-Fit and Lacing System 😕

A proper shoe fit and lacing system are the first and foremost important strategies to avoid Blisters.

A good fit (snug everywhere,tight nowhere and with enough room to wiggle your toes ) will keep you getting bruised toenails or heel blisters. Following fit tests can be done to check whether your shoe is a good fit or not :


  • Walk down an incline?: Stomp and scuff your feet while descend and if your toes can already touch the front of the shoes when the shoes are new assuming you have laced the shoes snugly , try on a different pair.


  • Walk uphill on stairs?: Check for the heel lift by walking up a few flights of stairs, two stairs at a time and if your heels are consistently lifting off the insoles more than 1/8th of an inch, the heel blisters are bound to happen in those shoes.

It’s important to have a shoe thats comfortable but also allows for your feet to swell a bit, as it may tend to do if you are walking many miles and many hours in the day.

The most important rule is that once you start feeling a hotspot or a blister forming, you must stop immediately and take care of it.? Waiting even 30 minutes can make the blister a painful sore for days to come.

Keep trekking and keep training! If you missed it, check out our other blog for training for high altitude treks!

About Author

have been doing outdoor activities solo since my early adulthood. Usually when I get involved in a hobby or sport, I don?t let go until I achieve a high level and understanding of the sport. I got my scuba instructors in 2001. In 2006 I took up Kite surfing and am one level away from instructor on kite surfing. I have been doing trips into the wild, the off the beaten path trips for most of my life. I learned to repel and climb at a young age and have always enjoyed camping and backpacking. Over the 6+ years, I have gotten really involved in alpine style mountaineering. With certifications in mountaineering, and instructor certifications in lead climbing, and repelling (abseiling), I enjoy sharing or knowledge and teaching to those who have a passion for outdoors. Now I am working on completing the outdoor wilderness leadership program. People have always heard of my trips, and spoke with envy that they wanted to try such things but didn?t know how. This has inspired me to move to open this company. The Wildfire Expedition Company or ?Wildfire Expeditions?