# How do you avoid blisters on a long walk? Canonical: https://zestasy.com/wiki/long-walk-blisters/ Section: Zestasy Wiki > Movement · Updated: 2026-10-13 · Publisher: Zestasy *Zestasy Wiki: our reference answers. Checked for facts and sources; less curated than the magazine.* Wear shoes or boots that fit well and that you have already broken in, with moisture-wicking walking socks, and change socks if your feet get wet or sweaty. Lace to stop your heel sliding, tape or pad known trouble spots before you start, and stop at the first hot spot to deal with it; the NHS advises not bursting a blister yourself but covering it with a soft plaster or padded dressing. A blister can turn a glorious day's walk into a long, lopsided limp to the station. It is almost always caused by the same thing, rubbing, and that means most blisters can be headed off with a bit of preparation and one important habit: stopping early. ## What causes them The NHS describes friction as one of the main causes of [blisters](https://www.nhs.uk/conditions/blisters/), and on a long walk the usual culprits are a shoe moving against your skin, a sock creasing, or damp, sweaty feet. Many walkers find heat, long downhills and a heavy pack make things worse. ## Shoes: fit and breaking in The NHS advises wearing comfortable, well-fitting shoes and breaking new ones in gradually, wearing them for short periods until they feel comfortable. In walking terms: - **Try shoes on after you've been on your feet a while**, with the socks you'll walk in. - **Leave space for your toes**, especially for long descents, without so much room that your foot slides. - **Never debut new boots on a big walk.** Wear them around town, then on short walks, before the long one. - **Pick the right footwear for the terrain.** Our guide to [boots or trail shoes](https://zestasy.com/wiki/boots-or-trail-shoes/) helps with that choice. ## Socks: the unsung heroes The NHS suggests thick, moisture-wicking sports socks during exercise, and changing socks often if your feet sweat. For walking: - choose proper walking socks that fit snugly without wrinkles; - avoid socks with thick seams across the toes; - carry a spare pair on long days and change at lunch, or whenever your feet get wet. Some walkers swear by a thin liner sock under a walking sock. Try it on a shorter walk and see if your feet agree. ## Lacing A heel lifting at every step is a classic blister maker. Lace firmly across the top of the foot so the heel stays put, without cutting off circulation over the toes. Many walking boots have hooks or eyelets that let you tension the lower and upper parts separately. Retie your laces at the top of a long descent; it is the moment your foot most wants to slide forward. ## Tape before trouble If you know your feet always rub in the same place, a heel, a little toe, the ball of the foot, protect that spot before you start. Smooth sports tape or a blister plaster applied to clean, dry skin, with no wrinkles, can stop the rubbing from ever beginning. ## Stop at the first hot spot This is the habit that matters most. A hot spot is the warm, slightly stingy feeling that comes before a blister. When you feel it: 1. **Stop now**, not at the next village. 2. **Take off your shoe and sock**, let the skin dry and cool. 3. **Look for the cause**: a crease in the sock, grit, a lace pressing. 4. **Cover the spot** with tape or a blister plaster. 5. **Fix the cause**, then carry on. Five minutes at the side of the path can save the rest of the day. ## If a blister forms anyway The NHS advice is clear: don't burst a blister yourself. Keep it clean and cover it with a soft plaster or padded dressing; a pharmacist can suggest a hydrocolloid dressing to protect it and ease the pain. If it bursts, let the fluid drain, cover it, and don't peel off the loose skin. The NHS also advises getting help from NHS 111 if a blister is very painful or keeps coming back, or if the skin looks infected, for example hot, or with green or yellow pus. Wherever you are walking, a pharmacist is a good first stop. Give your feet a rest from the shoes that caused it until the skin has settled. ## A small foot kit On long walks, carry a little bag with blister plasters, a roll of sports tape, small scissors, a spare pair of socks and some hand gel to clean your hands. It weighs almost nothing and earns its place on every multi-day trip; our guide to a [multi-day walk](https://zestasy.com/wiki/multi-day-walk/) has the rest of the list. ## FAQ ### Should I walk through a blister? If it's small and well covered, many people carry on carefully. If it's large, painful or bursting, shorten the walk if you can. A pharmacist can help you choose a dressing. ### Do trail shoes cause fewer blisters than boots? It depends on fit more than type. A well-fitting shoe of either kind, broken in properly, is what matters. ### Does foot powder help? Some walkers find it keeps feet drier. Try it on a shorter walk first and see if it suits you. ### Why do I always get blisters on the same toe? Usually a shoe shape or a seam that doesn't suit your foot. Try different socks, tape that toe before you start, or look for a shoe with a roomier toe box. ## Sources - [NHS: Blisters](https://www.nhs.uk/conditions/blisters/) ## Related - [Do you need hiking boots, or are trail shoes enough?](https://zestasy.com/wiki/boots-or-trail-shoes/) - [How do you get ready for a multi-day walk?](https://zestasy.com/wiki/multi-day-walk/) - [How do you carry a heavy backpack comfortably?](https://zestasy.com/wiki/carrying-a-backpack/) - [How do you choose running shoes without the jargon?](https://zestasy.com/movement/choosing-running-shoes/) - [How do you walk uphill without getting out of breath?](https://zestasy.com/wiki/walking-uphill/) - [All Movement answers in the Wiki](https://zestasy.com/wiki/#movement)