A blister forms when repeated friction, pressure, or moisture causes the upper layers of your skin to separate. That pocket fills with fluid, creating a painful bubble that'll make every step a reminder of why foot care matters. Left untreated, it can burst, tear, and open you up to infection, which is especially problematic when you're hours (or days) into a hike.

The main culprits on the trail include foot movement inside your boots from poor fit, hotspots forming from continuous rubbing, sweat or wet socks turning your skin soft and vulnerable, grit or debris working its way inside your boots, long days on your feet without relief, and untrimmed toenails jamming into the front of your boot on descents.

Prevention comes down to controlling friction, heat, and moisture before they cause damage.

Blisters happen to the best of us, but they don't have to be something you just 'live with' on every hike you do. Here are some of the best tried and true strategies for preventing blisters in the outdoors.

1. Lock In Proper Footwear

Fit is everything. Try boots on later in the day when your feet have naturally swollen a bit, and wear the exact socks you plan to hike in. Your toes should have room to wiggle, and your heels shouldn't be lifting with every step.

Break them in properly. Don't test new boots on a big mission. Use them on short walks around town or on easy day hikes first to mould the fit to your feet.

Breathability matters. Waterproof boots are brilliant for river crossings and wet conditions, but they trap sweat. Look for boots with mesh panels or vented designs that help regulate foot temperature without sacrificing protection.

Consider custom insoles. If your arch or step feels off, ditch the stock insoles for a better-fitting pair. It can completely change how your boot performs.

2. Sock Strategy: Wool Over Cotton Every Time

Ditch cotton completely. Cotton holds moisture like a sponge. Instead, go for merino wool or synthetic blends that actually wick sweat away from your skin.

Double up for friction protection. A thin liner sock under your main hiking sock can eliminate skin-on-fabric friction entirely. It's a simple trick that some hikers swear by.

Carry spares and rotate. Swap out damp socks mid-hike and clip the sweaty ones to your pack to dry. Fresh socks at lunch can make the afternoon infinitely more comfortable.

Try powders or antiperspirant. A light dusting of foot powder or a swipe of antiperspirant on your feet can reduce sweat and lower friction, but don't go overboard or you'll create a paste situation.

💡 Bushbuck's 'Dry Toes' Merino Socks are a good option if you're expecting river crossings or heavy rain on your hike

3. Tape Before Trouble Starts

Pre-tape known trouble zones. If you know your heels or toes are blister-prone, slap on paper tape, moleskin, or Compeed before you even lace up. Prevention beats treatment every time.

Paper tape is your mate. Studies have shown it slashes blister rates drastically, it's lightweight, barely noticeable, and cheap as chips. You can also wrap blister wool around known trouble areas as a prevention strategy.

Dial in your lacing. Loosen or tighten different zones of your boot throughout the day to reduce rubbing as your feet swell. A proper lacing technique can eliminate heel lift entirely.

Clear debris immediately. Don't walk on grit or small stones. Every rest stop is an opportunity to empty out your boots and give your feet a breather.

4. Train Your Feet, Toughen Your Skin

Build distance gradually. Increase your hike length over time to condition your feet properly. You can't go from the couch to the Routeburn Track without consequences.

Try barefoot or minimal walking at home. Done safely, it toughens up your soles over time and improves your proprioception on uneven ground. They don't call Kiwis "Hobbits" for nothing.

Be hotspot-aware. Any warmth, tingling, or rubbing sensation? Stop immediately. Treating a hotspot takes thirty seconds. Treating a full blister takes days.

5. Pack Your Hiking Pack Correctly

Weight matters more than you think. Every extra kilo on your back translates to increased pressure on your feet with every step. Over a full day's tramping, that adds up to genuine fatigue and increased friction in your boots.

Aim for the right load. For day hikes, keep your pack under 10% of your body weight. For multi-day trips, 15-20% is reasonable, but anything beyond that and you're asking for trouble—blisters included.

Weight distribution is crucial. Heavy items should sit high and close to your back, between your shoulder blades. This keeps the weight over your centre of gravity rather than pulling you backward, which changes your gait and increases foot strike pressure.

💡 Read More: How to Pack a Hiking Pack Correctly: Full Guide

Even the best preparation can't prevent every blister. When one flares up, your goal is simple: reduce pain, prevent infection, and keep moving if possible.

1. Identify and Respond Early

Stop as soon as you feel persistent rubbing or pain. Pull over, remove your boots and socks, and let your feet breathe for a few minutes. Check for redness or raised skin, which are the early warning signs of a blister forming.

2. Clean and Pad

Don't pop intact blisters unless they're absolutely interfering with your ability to walk. Clean the area with alcohol wipes or antiseptic, then apply a Band-Aid or similar patch that's made especially for blisters. These products have padding that help protect and take the pressure off blisters. Blister tape is another option.

3. Drain Blisters Only If Needed

If a blister is large, painful, or clearly going to rupture on its own, it's time to drain it properly. Sterilise a pin or needle with a lighter or alcohol wipe, puncture near the edge rather than the middle, and drain gently while keeping the roof of the blister intact. Apply antiseptic, cover with a sterile dressing, and add padding to offload pressure when you start walking again.

4. Ease Back Into It

Put on clean, dry socks if you've got them. Adjust your lacing to reduce pressure on the affected area. If the blister's genuinely bad, slow your pace or seriously consider calling it a day early. There's no shame in a tactical retreat.

5. Watch for Infection

Keep an eye out for redness spreading beyond the blister, pus, unusual warmth, or red streaks tracking up your foot or leg. If any of these appear, you need medical attention. Change dressings daily and keep the area as dry and clean as conditions allow.

Bonus Trail Wisdom

We asked some seasoned hikers for their best advice for managing blisters on the trail. This is what they told us.

Rest breaks are for airing out. Pull your boots and socks off to cool down and dry out. Your feet will thank you for it. Some hikers say not to do this because your feet might swell up. But if you've got the right size boots, you should be fine.

Vaseline or anti-chafe balm works brilliantly on known hotspots. This is a trade secret among marathon runners and thru-hikers. But don't overdo it or you'll turn your socks into a slippery mess.

Keep toenails trimmed short. Overgrown nails push into the front of your boot on descents and create pressure points that'll wreck your toes.

Always carry blister patches, medical tape and blister wool. It might sound like overkill, but blisters are one thing that's worth over-preparing for.

Invest in good quality merino hiking socks. Bushbuck merino wool socks or any high-performance merino hiking socks are well worth the investment. Have at least two pairs for every hike.

Should I size up with hiking boots to prevent blisters?

A slightly roomier fit can help, especially if your feet tend to swell on long hikes—but don’t go too big. Your heel should stay locked in with no lifting, and your toes shouldn’t hit the front on downhills. The key is the right shape and volume for your foot, not just size. Try boots on in the afternoon, wear your hiking socks, and make sure there’s enough room without sacrificing stability.

Why do I still get blisters even with good boots and socks?

Blisters can sneak through even a good gear setup. It often comes down to micro‑movements inside the boot, changes in terrain, moisture buildup, or foot fatigue over time. Some people naturally have softer skin or sweat more, too. The fix? Pre‑tape known hotspots, carry backup socks, and stay alert for early signs like warmth or tingling.

I keep getting blisters on my heel edges — what should I do?

This is often from heel slippage or pressure against the side of your boot. Use a heel-lock lacing technique to keep your foot planted. You can also pre‑tape the heel area or use padded blister plasters before you even start walking. And make sure your insoles support the heel correctly—some people need a bit of extra cushion or contour there.

How should I lace my boots to avoid blisters?

Different lacing patterns can relieve pressure and reduce movement. Use a “heel lock” to keep your heel snug, “window lacing” if you get pressure on top of the foot, or skip eyelets near your toes if they feel crammed. Don’t be afraid to tweak lacing mid-hike as your feet swell or the terrain changes.

What should I have in a blister kit for backcountry trips?

Your essentials should include:

• Blister patches or hydrocolloid plasters

• Moleskin or medical tape for hotspots

• Antiseptic wipes

• A sterile needle or pin (in case you need to drain)

• Dry gauze or dressings

• Extra socks. Pack it somewhere easy to grab—your hip belt pouch or top pocket, not buried at the bottom of your pack

Explore Bushbuck Merino Hiking Socks