Blisters are the most common injury on a trek. They are small, but on a twelve-day walk they can ruin your trip, so prevent them early.
Quick answer: Prevent blisters with worn-in, well-fitted boots, merino or synthetic socks, short toenails and dry feet. Stop and tape any hot spot the moment you feel it. Treat a blister with a hydrocolloid plaster and keep it clean.
Before the trek
- Break in boots properly. See boots guide.
- Cut toenails short and straight a few days before; long nails cause black toenails on descents.
- Test your socks on long training walks.
Socks
Use cushioned merino or synthetic trekking socks, never cotton. Some trekkers wear a thin liner sock underneath. Bring three or four pairs, and change into dry socks at lunch on wet days.
On the trail
- Stop at the first warmth or rubbing. A two-minute stop saves a week of pain.
- Tape hot spots with zinc oxide or other sports tape.
- Re-lace boots: tighter for descents, so toes don't slide forward.
- Air your feet at lunch.
In the evening
Wash and dry your feet, check for hot spots, change into dry socks and camp shoes, and let boots air.
If a blister forms
Clean it and cover it with a hydrocolloid plaster. Leave it in place until it falls off. If a blister is big and painful, ask your guide, who can drain it hygienically. Watch for signs of infection.
See our first-aid kit list.