Whether you’re heading out for a quick stroll, a challenging day hike, or a multi-day trek, taking care of your feet can make or break your adventure. The right preparation can mean the difference between a memorable journey and a painful ordeal. Kathy Miller shares how to keep your feet happy and trail-ready.
START WITH THE RIGHT FOOTWEAR
Ill-fitting footwear can cause foot pain and blisters on the trail, so take the time to find the perfect pair for you. Here’s what to consider.
Choose footwear that fits you. Everyone’s feet are unique, so select shoes or boots that suit your specific needs rather than relying on recommendations from others.
Boots or shoes? Decide what works best for you. Do you prefer the ankle support of boots, the lightweight feel of trail runners, or the minimalist design of barefoot shoes?
Size up. Hiking footwear should be at least half a size larger than your regular shoes to accommodate foot swelling and thicker socks.
Invest in quality socks. Use a two-layer system with merino wool socks – a thin liner pair (such as Injinji toe socks) and a thicker outer pair. While merino socks may be more expensive, they are durable, reduce friction, dry quickly, and resist odours, even on multi-day hikes.
Try before you buy. Always try on hiking footwear with your chosen sock combination. Shop in the late afternoon when your feet are naturally more swollen, mimicking trail conditions.
Break them in. Never wear brand-new boots on a long hike. Break them in with shorter walks to avoid blisters and pressure points.
KNOW HOW TO PREVENT AND TREAT BLISTERS
There are some tried-and-true hiker hacks for managing blisters.
1. Fixamul: A blister-prevention essential
Fixamul tape can help to prevent blisters before they form. Before you hike, tape high-friction areas, such as your heels and the balls of your feet, to minimise rubbing. It will stay securely in place, even during long, sweaty hikes. As it’s hypoallergenic and breathable, it won’t irritate your skin. Think of it as your first line of defence against blisters.
2. Hiker’s Wool: A natural solution
Blisters are caused by friction, and Hiker’s Wool – lanolin-rich sheep’s wool – can help to prevent them. At the first sign of a hot spot, place a small amount of wool in your sock to cushion the area. It creates a soft barrier that reduces pressure and keeps your skin cool and dry. It’s durable and can often be used for several days. The natural lanolin in the wool will soothe and condition your skin as you walk. Lightweight and easy to pack, Hiker’s Wool is an essential addition to your hiking kit.
3. Compeed: For emergencies
Even with the best preparation, blisters can sometimes occur. Compeed blister plasters can help in managing them. They cushion blisters, promote faster healing, and protect against further friction. Once applied, the plaster remains in place for days, even through sweat, showers, or river crossings. Keep a couple in your first-aid kit for blister emergencies.
Final tips for healthy feet
- Keep your feet dry: Merino socks wick moisture effectively, but if your socks become soaked or sandy, change them. Dry, clean socks are essential for preventing blisters.
- Trim your toenails: Keep your nails short to avoid bruising or discomfort, especially on downhill sections.
- Pay attention to your feet: If something feels wrong, stop and address the issue before it worsens.
Your feet are your greatest asset on the trail, so treat them with care. With the right footwear, thoughtful preparation, and reliable tools like Fixamul, Hiker’s Wool, and Compeed, you’ll be ready to tackle any hiking adventure, pain-free. Happy hiking!
Author: Kathy Miller
(Posted June 2025)
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