How to Prevent Blisters!

This is a timeless question for all hikers and backpackers. How do you prevent blisters?

In this short video, I share the tricks I use to keep my feet blister free. Hope they help you too!

Blister Prevention Shortcuts!
  1. Lace your boots properly! Watch the Hiking Lady boot lacing video to learn how.
  2. Hiking Socks and Sock Liners
    Putting on my hiking sock over my toe sock liner socks – prevents blisters!
  3. Wear two pairs of socks. An inner “liner sock” will wick moisture away from your foot to an outer sock. Prevent moisture = prevent blisters! 🙂
  4. Make sure your boots fit your feet!

Still want to learn more? The Hiking Lady website is full of tips about hiking boot fit, blister prevention, socks and sock liners, boot lacing, and more, so be sure to check out browse around. Also see what other readers have asked at Ask Hiking Lady.

Happy trails!


  1. Jim Troyer says:

    Hi Bev:
    So sorry to hear of your apres hike difficulties.

    Larger boots may not be the solution to your problem.

    First thing before a hike is trim your toenails well back of the normal pedicure (sorry ;).

    Next, try stretching the toe box in your boots. Soak the leather in warm water. Cut some newsprint in a square slightly longer than the width of your toes and about 4 inches wide. Fold the newsprint into a 3/4″ inch tall strip and place it in the front of the toe box of your boots and put them on. Be sure to follow the lacing instructions in the video above and wear your boots while going through your daily routine until they are dry.

    Thirdly, your legs are not used to the big climbing steps you find on the trial. Pick up 6 or 8 cinder blocks at the home improvement store ($1 ea) and stack them to safely make a two block high step (16″), spend a few minutes everyday climbing up and over them with both legs. If you really want to crush it, put on a pair of ankle weights. When I was training for alpine skiing, I wore 5 pound ankle weights all day, everyday. You won’t believe the difference it makes. Enjoy your hiking, especially the next leg of the A-trail!

  2. Beverly Simpson says:

    I just hiked 80 miles of the GA section of the Appalachian Trail with my 14 yr old son over spring break. I was wearing liner socks and outer wool socks from REI with my Vasque hiking boots. When we returned home I ended up having 2 toenails removed the next day. I also had a blister under my big toe and on sides of my pinkie toes. But the worst part was the next evening my legs swelled terribly. The swelling went down after 3 days but I’m suffering with extreme pain behind my knees. Feels like their going to buckle. Going up and down steps are out of the question. HELP!! We want to hit the trail again soon as school is out. I’m already planning to buy the injinji toe socks and change my boots to a size larger. What can I do for the knee pain? I’m thinking I need to go for physical therapy.

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