# Blister Prevention and Foot Care on Long Treks

_Published 25 May 2026_

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](/blog/trekking-boots-guide-nepal).
- 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](/blog/first-aid-kit-for-nepal-trekking) list.

## Frequently asked questions
### How do I prevent blisters when trekking?
Worn-in boots, good socks, dry feet and taping hot spots early.

### What socks are best?
Merino or synthetic trekking socks; avoid cotton.

### Should I pop a blister?
Usually not; cover it. Large painful ones can be drained hygienically.

### Why do toenails go black on treks?
Toes hitting the boot on descents; keep nails short and lace tightly.


Web page: https://himalayanhiking.com/blog/blister-prevention-foot-care-trekking