Blister Issues and Remedies

Chances are, if you have ever hiked for any length of time,you have developed the annoying and many times painful issue called blisters. Blisters develop under the stress of friction or rubbing for a prolonged period of time. It can be exasperated by heat and dampness. I have had blisters in many different places. I have also had blisters that forced me off the trail until they either healed or formed a callus.

Blister issues are difficult to avoid entirely until the soles of your feet have a chance to toughen up, especially on prolonged hikes. I have been out for many months and developed hard calluses on my feet upwards to an inch deep. It's pretty amazing, really, how your extremities can adapt to the stresses put on them. But feet are your mode of transportation on the trail. If you don't take care of them, they are under no obligation to take you anywhere. So  it behooves you to care for them correctly.

I have seen too many hikers with gear lists on trail forums put down two pairs of socks only. Let's just say I'd rather carry a  bit more weight to have three or more decent pairs of socks in my possession on a long distance hike, cut down on foot and blister issues and be able to keep moving then to have to get off the trail with two pairs of socks in my pack because my feet are a mess. The adage of - take care of your feet and they will take care of you - really pays off. So I carry at least three pairs of socks on long distance hikes. The other week when I did my thirty mile day, I took three pairs and changed them every few hours. I still had a blister crop up, but I kept the show going, I believe, for the 34 mile journey. So good pairs of socks, high quality (no cotton!!), are your best and needed friends out there.

My trail runners straddle two states on the AT

So is your footwear. Be sure you are properly fitted by a shoe specialist who understands your foot type and will take care of your needs. I went to a professional running shop to get fitted for my trail runners, and they were the best investment I made. I cut down the blisters by half because the shoes fit well and dried quickly when wet. With my boots that could stay damp for well over three days, I could even have issues of trench feet and other maladies. That did not happen. I also am not a proponent of gaiters, which I think can make your feet too warm and also contribute to blister formation.

So what do you do if you have a blister? The best bet is to drain it. Sterilize a small needle with your lighter, prick the end of the blister closest to your uninjured skin, squeeze gently to get the pus out. Keep the dead skin intact over the blistered area - it will serve as a secondary bandage, if you will. Then use a bit of antibacterial ointment, cover it over with bandaid and secure it with duct tape. If you feel a hot spot coming and no blister, use duct tape directly over the hot spot. And use good duct tape, not the cheap stuff. There are differences with duct tape, I have found out, and the dollar store quality just doesn't hold a key to professional duct tape.

There are times your blisters will force you off the trail. It has happened to me because of ill fitting shoes and the wrong insoles. If that is the case, then get off. It's not worth the agony of each step, and it's better to let it heal and get back on than endure that kind of punishment. With some patience, the right footwear, and some first aid, in no time you will be back on enjoying the trail and all it has to offer.     

Hiking and Ankles, the Whole Story

Here my feet straddle two states. I have had three sprains on the left and two on the right over the years. And I still hiked the trail in my Brooks Adrenaline ASR trail runners.

Ankles seem to be a big cause for concern out on the trail. Either receiving a sprain on the trail or having "weak" ankles from a previous injury or sport. I have had both. I suffered a severe ankle sprain, both what they call inversion and eversion, of my ankle eight years ago. I was told I'd never hike again.

But I did hike again, after finding the right sports doctor with the goal to get me up and hiking. That is the key. If you have suffered an injury and are a hiker, you want to get up and going as soon as you can, safely, without reinjury. So proper rehabilitation of the ankle is so important. Once you've had the injury and then afterwards. Many have said because of weak ankles they have to resort to huge heavy clunky boots to hike even the Appalachian Trail. That just isn't so. Because of careful rehabilitation of my multiple ankle injuries each time, I did the AT north and south in trail runners, including the rocks of PA and the high country of the Whites in NH. And I used poles also for stability. I found a few tricks that enabled me to wear comfortable and good footwear without having to wear 2 lb boots that can lead to other issues, like knee and calf pain in long distances.

With an initial injury or a flair up of tendonitis, ICE is the key. Or as they say, RICE. Rest, Ice, Compression, Elevation. NEVER put heat on any injured ligament or tendon. It doesn't matter how long its been since your injury. Use ICE only. Use a frozen bag of peas. Or freeze a styrofoam cup of water and do an ice massage for about ten minutes several times a day (massage right on the skin, don't use it over a cloth). But NEVER use heat for ANY reason.

After RICE, the main key is REHAB after injury! That doesn't mean you have to go to a Physical Therapy place. If you have sustained a pretty bad sprain, professional therapy is good to at least get some ultrasound on the injury you can't get at home. But exercises can be done at home.

First thing's first. Invest in a wobble board. Esp if you have weak ankles.

Its basically a board with a plastic knob on the bottom that you balance on. The one above is the one I bought, but the link has another cheaper version. It's been a lifesaver for me. It helped strengthen my ankles, but more importantly it helped with my balance. So when my foot was jarred on a rock or wood, I immediately was able to compensate. Without the ankle turning. That and the board strengthening the ligaments around the ankle so it can withstand an ankle roll if it happens. Or it can limit it to a light strain, and you can keep hiking. But I HIGHLY recommend everyone recovering from a sprain or with weak ankles get it. I did not twist my ankle once on my southbound hike of the AT. I came close with some slight strains, but it did not happen. I kept on hiking.

Then there are Exercises. Check out the link for some good ways to strengthen your ankle. Just as you work out to get ready for any sporting event you want to accomplish, like running and walking, for those with ankle issues, you need to exercise your ankles and be diligent about it.

As for shoes, get properly fitted by a professional (that cannot be overstated). Make sure you know your foot type and get the right shoe for it (like if you overpronate, are neutral, etc. A shoe specialist can help you). And use good insoles too. I use the blue Superfeet insoles as I have a flatter arch.

With good shoes, good insoles, strengthening ankles with exercises, controlling your balance, plus hiking poles for balance, you are well on your way by leaps and bounds on your next big trail adventure.