Hiking safety tips and blister prevention guide
Hiking is a great way to get some exercise and spend time in nature. But painful blisters or other hiking safety issues can ruin your enjoyment of this relaxing activity. Here’s what you need to know about how to stay safe and blister-free while hiking.
Essential hiking safety tips
If you are planning on going for a hike, it is important to be prepared. Here are some of our best hiking safety tips.
Plan and prepare thoroughly
A plan can help prevent an emergency. Start by mapping out your route, then tell someone exactly where you are going.
The day before, check the weather and have a plan to handle any bad weather that might impact the hike. Finally, have a way to communicate. A cell phone might not always get service, so consider a personal location beacon, especially for longer or more remote hikes.
Pack the ten essentials
There are ten items every hiker needs called the ten essentials, which include:
- Emergency shelter, such as a tent or tarp
- Flashlights or lanterns
- Insulation: jacket, hat, gloves or other clothing
- Fire: matches or lighter
- First aid supplies
- Hydration: water or water treatment supplies
- Navigation: maps, compass or GPS
- Nutrition: no-cook food of high nutritional value
- Repair kit: duct tape, scissors or a knife
- Sun protection: sunglasses, sunscreen or hat
While a short hike may not require all this equipment, if you plan on staying overnight, you will need equipment to keep warm, dry, hydrated and fed.
Wear appropriate gear
The gear you will need for your hike will depend on the weather, intensity of the hike and terrain. Here are a few items to consider:
- Comfortable hiking boots or shoes
- A hat or visor
- Light jacket or rain jacket
- Loose, comfortable, weather-appropriate clothing
- Sunglasses
- Wool socks that reduce moisture
Understanding and preventing hiking blisters
Blisters can develop quickly and become quite painful if not addressed quickly. Here’s what you need to know about preventing and treating hiking blisters.
Causes of blisters
A blister is caused by friction and moisture due to inappropriate footwear. Friction is caused by two surfaces rubbing against each other. This is common when hiking, as your feet are making repetitive movements as you walk.
Your feet also sweat when you walk or might get wet during your hike. Any moisture that softens the skin, when paired with friction, will increase the risk of blisters.
Usually, the main culprit is poorly fitting hiking boots or shoes. Shoes that are too tight or loose can rub against sensitive areas of the skin and blisters.
Preventive measures
How do you avoid blisters while hiking? Preventing blisters starts with choosing the right shoes. Be sure they are supportive without being overly loose or tight. Your toes should have room to move around and not feel confined. If you get new boots, break them in with a few short hikes before tackling a longer one.
During your hike, keep your feet dry. Change your socks periodically. Consider covering hot spots with a bandage or moleskin ahead of time to prevent any issues.
Treating blisters on the trail
You can treat a blister on the trail to reduce pain and prevent it from getting worse.
Supplies needed
A few supplies that may come in handy when treating a blister:
- Antibiotic ointment
- Extra socks
- Moleskin or bandages
- Sharp, sterile needle
Treatment steps
Here are the treatment steps if you need to treat a blister while hiking:
- Stop: If you notice discomfort, stop and find a place to sit so you can assess the situation.
- Tape: If a blister hasn’t formed, dry the area and cover the spot with a piece of tape or bandage.
- Lube: If the skin is already red or a small blister has formed, use an antibiotic ointment and cover it with a bandage or moleskin.
- Leave: If the area doesn’t get worse, leave it covered until you get home.
If your blister gets infected or you want it evaluated by a healthcare provider, we can help. To get started, find an urgent care center near you and walk in or save your spot online.
FAQs
Here are some frequently asked questions about hiking and blisters:
How can I prevent blisters when hiking?
Blisters can be caused by moisture or poorly fitting shoes. Be sure to wear the correct shoes and moisture-wicking socks. Use moleskin or anti-chafing balm where it is needed. Change your socks often if you are going on a long hike.
What should I do if I develop a blister during a hike?
If you develop a blister during a hike, stop immediately and cover the area with tape, moleskin or a bandage.
Are certain socks better for preventing blisters?
Yes, socks made of wool or certain synthetic blends help reduce moisture around the feet. Avoid cotton socks, which can cause blisters.
How do I choose the right hiking boots?
Always try on hiking boots before purchasing to ensure they don’t pinch or rub in any areas but fit snuggly. Break in your boots before a long hike by wearing them on shorter walks.
Is it advisable to pop a blister while hiking?
It is best not to pop a blister while hiking unless it becomes extremely painful. If you must pop the blister, use a sterilized needle to drain it, then apply antibiotic ointment and cover it with a bandage.
What’s the best way to treat a blister while on the trail?
The best way to treat a blister is to cover it with moleskin or a bandage. If it pops, apply antibiotic ointment and keep it covered.
Why do I keep getting blisters on my hikes?
Blisters are usually caused by poorly fitting shoes paired with moisture. Be sure to wear the correct shoes and moisture-wicking socks to prevent blisters. Consider additional padding for areas that are prone to blisters.
Can hiking blisters lead to infections?
Yes, if a blister opens and isn’t kept clean, it can lead to an infection.
How can I toughen my feet to prevent blisters?
You can toughen your feet by gradually increasing your distance to build calluses. You may also consider walking barefoot occasionally to strengthen the skin on your feet.
Do hiking insoles help prevent blisters?
Yes, insoles can help reduce rubbing and provide support for your feet. But, just like your hiking boots, they must also be fitted properly to prevent blisters.
References:
Medically reviewed by Dr. Betsy Koickel, MD on March 18th 2025.
