Beginners
How to prevent blisters when walking
The real causes of blisters, how to prevent them with the right socks and footwear fit, and how to treat them during a walk.
To prevent blisters, wear seamless technical socks and make sure your boots hold your heels securely. If you notice a hot spot, stop and protect it with a dressing immediately. Changing your socks halfway through a walk is one of the best ways to keep your feet dry.
5 min read · updated 14 September 2026
A blister is the result of three factors: friction, moisture and heat. If you control all three, blisters stop being a regular problem.
Prevention
- Technical socks without thick seams, made from merino wool or synthetic fibres. Never cotton.
- Walking boots laced securely, holding your heel in place so it does not move up and down as you walk.
- Toenails trimmed short and straight, and dry feet before you start.
- On long walks, stop after 45 minutes and adjust your laces; this is when the first signs of discomfort appear.
- As soon as you notice a hot spot, stop and protect it with a dressing or medical tape. Do not wait.
If a blister has already formed
If the blister is small and does not bother you when walking, do not puncture it: cover it with a hydrocolloid dressing and carry on. If it is large and prevents you from walking, clean it with antiseptic, puncture it at the edge using sterile equipment, leave the overlying skin in place, cover it and protect the edge with medical tape. Monitor it over the following days: increasing redness, warmth or pus require medical advice.
A spare pair of socks, stored in a bag for a change halfway through your walk, is one of the best tricks that fits in any rucksack.
Sources and references
General safety information only. It does not replace specific mountain training or emergency services (112 in Spain and the EU).