How to Prevent Blisters on Feet From Walking

Selecting the right footwear is crucial. Consider what activity you're doing. Research the appropriate shoe for your sport. Watch review videos, try them on in-store, and ask for assistance.

Pay attention to shoe materials, moisture-wicking properties, and cushioning. Make an informed decision based on quality and fit rather than opting for the cheapest option. Remember to research sizing for each brand and type of shoe.

"When you’re trying on footwear, wear the kind of sock you plan to wear for the activity. If you don’t have them with you, use try-on socks, or invest in a new pair as part of the process. As you try on the footwear, walk up and down the stairs, or use a ramp where possible. Key things to look out for are heel lift – especially noticeable when going uphill – and toe bang, if your foot moves forward and toes bump into the front of the boot. These are both signs of excessive movement inside the boot and can cause discomfort.

We’ve seen a shift towards lighter-weight footwear, often inspired by trail running shoes. Many hikers have adopted trail shoes as their footwear of choice and it certainly ticks a lot of boxes – you get comfort, cushioning, lightness and agility without the break-in time you might associate with leather boots. But lighter footwear isn’t always the best choice for everyone; especially if you’re regularly on rocky or very boggy terrain, where a more supportive and higher-ankled product may give you better protection from the terrain and the elements.

Speak to one of our expert staff if you’re unsure, and they’ll guide you towards the most appropriate kind of footwear for your chosen activity, as well as highlighting which may be the best fit for your feet." - Jeremy Stevens, Footwear Buyer. 

Invest in anti-friction products, including anti-friction cream and a footcare kit, to prepare your feet before heading out. Apply the cream generously half an hour before. Keep blister plasters on hand for emergencies. If you haven't got any anti-friction cream to hand, petroleum jelly (Vaseline) can act as a substitute. 

Experiment with insoles and footbeds for a tighter fit and added cushioning to help in the fight against foot friction.

"Insoles can make the difference between a good fit and a great fit. The right insole will cradle your foot and support your natural gait cycle, reducing fatigue and helping to keep the foot correctly positioned inside the footwear. " - says Jeremy. 

We all know we need to stay hydrated. But did you know that it’s also an essential part of skincare and protection?

Dehydration can affect your skin's elasticity and general foot health, making skin prone to blisters (especially over greater distances).

Stay hydrated with a water reservoir pack, which gives you the ability to carry more water using your body weight for support.

Don’t push yourself too hard. It’s important to let your feet (and the rest of your body) rest at regular intervals.

If your feet are feeling sore, wet, or just a bit cramped, then stop. Sit down, get your feet out in the air, and change your socks over. It will help reduce the likelihood of friction and pressure points building up which lead to blisters.

Jeremy says "If you feel a hot spot developing, early treatment is the key. Don’t ignore it – it will only get worse. Applying a specialised blister plaster (Compeed) over the hot spot can be effective before it turns into a blister.

You might want to swap into dry socks, if you have them. And when you re-lace, make sure you have the most secure fit possible to minimise movement and friction."

Dehydration can affect your skin's elasticity and general foot health, making skin prone to blisters (especially over greater distances).

Stay hydrated with a water reservoir pack, which gives you the ability to carry more water using your body weight for support.

Also, remember to pack nutrition bars and easy-to-carry snacks to keep your energy up along the way.