Tips for Preventing Blisters when Doing Mountain Activities

Mountain activities such as hiking, climbing, and trekking are some of the most adventurous and exhilarating experiences one can have. However, with these activities come the risk of blisters – painful, fluid-filled bumps that can occur on the feet, hands or fingers. Blisters are a common problem for those who frequently participate in mountain activities, but they can be easily prevented with proper care and precautions.

Causes of Blisters 

Blisters are a common issue among mountain activity enthusiasts and can be caused by various factors, including friction, heat, and moisture. Poorly fitting footwear, socks, and equipment can create friction between the skin and the material, leading to blisters. 

Prolonged exposure to heat and humidity can cause the skin to soften, making it more prone to blisters. Sweaty feet and wet socks can also contribute to blister formation. It is essential to wear properly fitting and moisture-wicking socks and footwear, as well as taking frequent breaks to allow the skin to cool and dry. 

Proper hygiene and blister treatment can also help prevent and manage blisters during mountain activities.

1. Always keep your feet dry

One of the most important tips for preventing blisters is to keep your feet dry. Moisture can lead to friction, which in turn can cause blisters to form. Be sure to wear moisture-wicking socks and breathable footwear to allow for air circulation. Avoid cotton socks, as they can retain moisture and increase the risk of blisters. If your feet do become wet, take the time to dry them off and change into dry socks.

2. Wear shoes that fit

When engaging in mountain activities, it’s crucial to wear shoes that fit properly to prevent blisters from forming. Ill-fitting boots can cause friction and pressure on the skin, leading to painful blisters that can hinder your ability to continue your activity. To ensure a proper fit, choose boots that are comfortable and provide ample support for your feet. It’s also important to break in your boots before embarking on a long hike or climb.

Wearing new boots on a long hike, straight out of the box, can lead to blisters, hotspots, and sore feet, which can ruin your experience. To break in your boots, wear them around the house or on short walks for a few weeks before your big hike. Gradually increase the duration and intensity of your walks, and wear the same socks you plan to wear on your hike.

3. Bring several pairs of socks

Wearing damp or sweaty socks for an extended period can increase the likelihood of developing blisters. Hence, it is advisable to change socks regularly, especially if the activity involves a lot of walking or hiking. Carrying extra pairs of socks ensures that you always have a dry pair to change into. It is equally important to invest in high-quality socks that provide adequate cushioning and ventilation.

4. Take time to adjust your shoelaces

Loose laces can cause friction and rubbing, leading to blisters forming on your feet. On the other hand, tight laces can restrict blood flow, which can also lead to blisters. It is important to find a happy medium, where your laces are snug enough to provide support but not so tight that they cause discomfort. Taking the time to adjust your laces before embarking on your mountain activity can help prevent blisters and ensure a more enjoyable experience.

5. Go for lightweight non-waterproof shoes

Choosing lightweight, non-waterproof footwear can be a wise decision for hikers and mountain climbers, as shoes or boots with a waterproof-breathable membrane tend to be less breathable and may cause excessive sweating. In dry weather conditions, it is often unnecessary to wear waterproof boots and opting for shoes or boots with mesh uppers and no membrane can keep feet drier, as they often dry faster if they get wet. By prioritizing breathability in footwear, outdoor enthusiasts can prevent blisters and enjoy their mountain activities with ease.

6. Use quality lubricant

Chafing can be a painful experience that can ruin the entire hike. Applying lubricant such as Vaseline on your feet is a simple technique to prevent chafing. Vaseline is a great lubricant that can help reduce friction between your skin and socks or shoes, preventing blisters and sore spots.

Vaseline creates a protective barrier that reduces friction between your skin and socks or shoes. This helps to prevent blisters, which can be painful and make it difficult to continue hiking. Additionally, Vaseline can help to moisturize your feet, preventing dryness and cracking that can also contribute to chafing. As a professional tip, make sure to apply the Vaseline liberally to all areas of your feet that are prone to chafing, including the toes, heels, and sides.

7. Always feel your feet

It is crucial to pay close attention to how your feet feel as you hike. Any discomfort, no matter how slight, should be addressed immediately. If you sense an uncomfortable spot, it is recommended to stop and take your boots and socks off. This allows you to assess the area and determine if any action needs to be taken. 

If the area is slightly red, it is essential to dry it off and apply your preferred form of protection. This could be anything from a blister pad to moleskin. By taking these precautions, you can prevent discomfort from turning into a full-blown injury and enjoy your hike to the fullest.

8. Invest in a blister prevention kit

Investing in a blister prevention kit when going on a hike is an essential step towards ensuring a comfortable and enjoyable outdoor experience. A good blister prevention kit should include items such as blister pads, moleskin, and antiseptic wipes to help treat and prevent blisters.


Blisters can be painful and frustrating, but they’re also avoidable. By taking the necessary precautions such as wearing proper footwear, using moisture-wicking socks, and applying friction-reducing products, you can prevent blisters from forming during your mountain activities. Remember to also listen to your body and address any hot spots or discomfort promptly before they become full-blown blisters. With these tips, you can enjoy your outdoor adventures without having to worry about painful blisters.