Nobody plans on getting blisters. But I’ve yet to meet a hiker who hasn’t dealt with at least one nasty one — usually at the worst possible moment, miles from the trailhead with a loaded pack.
I got my worst blister on day three of a five-day trip through the Wind River Range in Wyoming. Left heel, size of a quarter, absolutely throbbing. I’d ignored a hot spot the day before because I “didn’t want to stop and slow the group down.” Rookie move. That blister cost me more time than stopping would have, and I limped through two of the most scenic days of that trip barely able to enjoy them.
Here’s the thing: knowing how to treat blisters while hiking is one of those unglamorous skills that separates miserable trips from great ones. It’s not as exciting as navigation or bear safety, but it matters just as much when you’re 15 miles from your car. This guide covers everything — identifying blisters early, treating them on the trail, and preventing them from happening in the first place.
Why Hikers Get Blisters (And Why They’re Dangerous)
Blisters seem minor. They’re not.
An untreated blister can turn a five-day backpacking trip into a painful survival march. Worse, an infected blister in the backcountry can become a genuine medical emergency. I’ve seen a hiking partner develop cellulitis from a blister she didn’t treat properly — red streaks running up her ankle, low-grade fever, and an unplanned evacuation by the end of day two.
Friction, Moisture, and Heat — The Blister Trifecta
Every blister comes down to three factors working together:
- Friction: Your boot or sock rubbing against skin repeatedly. This is the big one. Poor-fitting boots, wrinkled socks, or debris in your shoe all create friction points.
- Moisture: Sweat-soaked feet have softer skin. Softer skin tears more easily. Stream crossings, rain, and just plain sweating on a hot climb all make things worse.
- Heat: Friction generates heat. Heat makes your feet swell. Swollen feet press harder against your boots. It’s a vicious cycle.
Take away any one of these three, and you dramatically cut your blister risk. That’s why prevention strategies (more on those later) target at least one of these factors.
When a Blister Becomes a Medical Emergency
Most blisters are painful but manageable. But some aren’t. Get off the trail and seek medical attention if you notice any of these:
- Red streaking extending away from the blister — this suggests the infection is spreading into your lymphatic system
- Pus that’s green or yellow and smells foul
- Increasing warmth and swelling around the area, especially if it’s spreading
- Fever, chills, or body aches — signs of systemic infection
- Red skin that feels hot to the touch well beyond the blister itself
NOLS Wilderness Medicine and the Wilderness Medical Associates both emphasize the same point: once you see red streaking or systemic symptoms, you’re past the point of field treatment. That’s an evacuation scenario. Don’t try to tough it out.
How to Identify a Blister Before It Gets Worse
The single best thing you can do for hiking blister treatment is catch it early. A hot spot takes 30 seconds to address. A full blister takes 15 minutes and might sideline you for the rest of the trip.
Hot Spots vs. Fluid-Filled Blisters vs. Blood Blisters
Hot spots are the warning sign. Your skin feels warm, tender, maybe slightly red. It’s irritated but the skin isn’t broken or raised yet. This is the golden window. Stop. Fix it now. I don’t care if you’re halfway up a switchback with a beautiful view — stop and deal with it.
Fluid-filled blisters are what happens when you ignore a hot spot. The top layer of skin separates from the layer beneath it, and fluid rushes in to protect the damaged tissue. These range from pea-sized nuisances to silver-dollar nightmares depending on how long you walked on that hot spot.
Blood blisters form deeper in the skin and fill with blood instead of clear fluid. They’re usually caused by a sharp pinch rather than sustained rubbing — a boot that’s too tight across the toes, or a rock underfoot that hits just wrong. Blood blisters are generally more painful and take longer to heal. Don’t drain these unless absolutely necessary.
Here’s my rule of thumb: if I can still feel distinct warmth without seeing a raised area, I’m dealing with a hot spot. Tape it, adjust my sock, and move on. The second I see fluid or a raised bubble, I’m sitting down for proper treatment.
Step-by-Step Blister Treatment on the Trail
Alright, you’ve got a blister. Maybe you ignored a hot spot (we’ve all done it) or maybe it just appeared fast. Either way, here’s exactly what to do.
Clean the Area Properly
Step 1: Wash your hands. Use hand sanitizer if you don’t have soap and water. You’re about to touch an open or potentially-open wound in the backcountry. Infection is the real enemy here.
Step 2: Clean the skin around the blister. Alcohol wipes work great and weigh almost nothing in your first aid kit. Clean a good inch around the blister in every direction. Don’t pop the blister during this step — you’re just cleaning the surface.
Step 3: Let it dry. Give it 30 seconds to air dry. Applying tape or bandages to wet skin is pointless — they’ll peel off within a mile.
To Drain or Not to Drain
This is the question every hiker eventually faces. And the answer depends on the situation.
Leave it intact if:
- It’s small (smaller than a dime)
- It’s not in a high-pressure area
- You’re close to the end of your hike
- It’s a blood blister
Drain it if:
- It’s large and painful
- It’s on the heel, ball of the foot, or toes — areas that take constant pressure
- You’ve still got significant miles ahead
- The pressure is affecting your gait (which can cause knee and hip problems)
The intact skin over a blister is the best bandage nature provides. It’s sterile underneath. But a big, painful blister on your heel when you’ve got 12 miles to go? Drain it. The relief is immediate, and you’ll walk more normally, which prevents secondary injuries.
How to Safely Drain a Hiking Blister
I’ve done this dozens of times, both on myself and on hiking partners. It’s not complicated, but you need to be clean about it.
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Sterilize a needle or safety pin. Hold it in a flame until the tip glows, then let it cool. Alcohol wipes on the needle add extra insurance. Some people carry specific blister lancing needles — honestly, a regular safety pin works fine.
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Puncture the blister at its base, near the edge, at the lowest point. You want gravity to help the fluid drain. Make two small holes on opposite sides for better drainage on large blisters.
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Press gently to push the fluid out. Use a clean gauze pad to absorb it. Don’t rip or cut away the loose skin — it’s still protecting the raw skin underneath.
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Apply antibiotic ointment to the drained blister. A thin layer of Neosporin or similar ointment helps prevent infection. This is one item in my first aid kit I never skip.
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Cover with a blister-specific bandage. Hydrocolloid bandages are the gold standard here (more on supplies below). They cushion, protect, and promote healing all at once.
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Reassess every few hours. If fluid builds up again — and it often does — drain it again using the same method.
Apply Moleskin or Blister Bandages
After you’ve dealt with the blister itself, you need to protect it from further friction. Here’s what actually works:
Donut method with moleskin: Cut a piece of moleskin larger than the blister. Cut a hole in the center the size of the blister. Stick it around the blister so the raised moleskin takes the friction instead of the blister itself. This old-school method still works incredibly well.
Leukotape: This stuff is practically a backcountry miracle. It sticks to sweaty skin, doesn’t peel up at the edges, and reduces friction immediately. I wrap a few feet of it around a pencil and toss it in every first aid kit I build. Way better than regular athletic tape.
Hydrocolloid bandages (like Compeed): These are my go-to for blisters I’ve already drained. They create a gel cushion over the wound, absorb fluid, and stay put for days. They’re pricier than moleskin but worth every penny on a multi-day trip.
| Method | Best For | Stays On | Cost |
|---|---|---|---|
| Moleskin (donut) | Large blisters | 12-24 hours | Low (~$5) |
| Leukotape | Hot spots, prevention | 2-3 days | Low (~$8) |
| Hydrocolloid | Drained blisters | 2-4 days | Medium (~$10-15) |
| Duct tape | Emergency backup | 6-12 hours | Minimal |
Duct tape is listed as an emergency backup for a reason. It works in a pinch — literally — but it’s not breathable and can cause more irritation if left on too long. I’ve used it when I ran out of everything else on a John Muir Trail section, and it got me to the next resupply. But it’s not plan A.
Best Blister Treatment Supplies for Your First Aid Kit
My blister care backpacking kit weighs about 2 ounces and has saved more trips than my water filter. Here’s what’s in it:
- Leukotape (3-4 feet wrapped around a pencil stub) — prevention and treatment
- Hydrocolloid bandages (3-4 of various sizes) — post-drain protection
- Moleskin (one sheet, pre-cut into useful sizes) — donut method for big blisters
- Alcohol wipes (4-6 individually wrapped) — cleaning
- Antibiotic ointment (tiny tube or single-use packets) — infection prevention
- Safety pin (sterilized, stored in a small ziplock) — lancing
- Tincture of benzoin (2-3 wipes) — makes tape stick to sweaty skin like concrete
That tincture of benzoin is the secret weapon most hikers don’t carry. Apply it to the skin before taping, let it get tacky for about 15 seconds, then apply your tape or bandage. The difference in adhesion is absurd. I learned about it from a trail runner who swore by it, and she was right.
How to Prevent Blisters on Long Hikes
Treating blisters is fine. Not getting them in the first place is better. After years of trial and error, here’s what actually works for me.
Sock Liner Systems and Moisture Management
The double-sock method is the single most effective blister prevention technique I know. Wear a thin liner sock (I like Injinji toe liners or thin CoolMax liners) underneath a thicker hiking sock. The friction happens between the two sock layers instead of between your sock and skin.
Moisture-wicking socks matter more than most people realize. Cotton socks on a hike are basically a blister guarantee. Merino wool or synthetic blends pull sweat away from your skin, keeping it drier and more resistant to friction damage.
On multi-day trips, I swap socks at lunch. Hang the morning pair on the outside of my pack to dry. Fresh, dry socks on my feet feel amazing and cut blister risk dramatically. It’s such a simple thing but it makes a huge difference.
Lacing Techniques That Reduce Friction
Your boots probably have more lacing options than you’re using.
Heel lock lacing (also called the runner’s loop or lace lock) uses the top eyelets to create a locked-down heel that doesn’t slide. If your heel lifts even slightly with each step, you’re generating friction. This one technique might eliminate your heel blisters entirely. I didn’t learn about it until my third year of serious hiking and I genuinely wish someone had shown me sooner.
Window lacing creates a pressure-free zone over the top of your foot. If you get hot spots on the top of your foot or across the ball, skip one set of eyelets in that area. It relieves the pressure point without loosening the rest of the boot.
Surgeon’s knot at pressure points — tie an overhand knot at the eyelet where you want to change tension zones. This lets you have different tension levels above and below the knot.
Pre-Taping High-Risk Areas
If you know where you get blisters — and after a few trips, you absolutely will — tape those spots before you start hiking. Not after the hot spot appears. Before.
I pre-tape my heels and the outside of my pinky toes on every trip now. Leukotape directly on clean, dry skin (bonus points for tincture of benzoin first). It takes three minutes and prevents hours of pain.
Some hikers use body glide or other anti-chafe products instead of tape. They work for shorter hikes but tend to wear off after 4-5 hours. For day hikes, sure. For a 20-mile day with a loaded pack? I’ll stick with tape.
When to Stop Hiking Due to Blisters
Nobody wants to hear this, but sometimes blisters mean you need to adjust your plans. Pride has no place when your feet are a mess.
Alter your itinerary if:
- You’re changing your gait to avoid pain (this causes knee and hip injuries fast)
- A blister shows any signs of infection — redness spreading beyond the blister site, unusual warmth, or discolored drainage
- You have multiple large blisters and your bandage supply is running low
- Pain is severe enough that you can’t focus on the trail (which is a safety issue on technical terrain)
Evacuate if:
- Red streaks are spreading from the blister site
- You develop fever or chills
- The area around the blister is hot, swollen, and getting worse despite treatment
- You notice foul-smelling discharge
I cut a trip short in the Cascades a couple of years back because of blisters. Two on my left foot, one on my right, and I was out of hydrocolloid bandages. My hiking partner gave me some duct tape and I limped out a day early. Was it disappointing? Sure. But I was back on the trail two weeks later with healed feet and a better blister kit. The mountains aren’t going anywhere.
Frequently Asked Questions
Should I pop a blister or leave it alone?
It depends on the size and location. Small blisters (under a dime) and blood blisters should be left intact — that skin roof is the best protection the wound has. Large, painful blisters on weight-bearing areas like your heel? Drain them with a sterilized needle at the base, keep the skin intact, apply antibiotic ointment, and cover with a hydrocolloid bandage. The pressure relief is worth it when you’ve still got miles to cover.
What’s the best blister bandage for hiking?
Hydrocolloid bandages (Compeed is the popular brand) are the best option for blisters you’ve already treated. They cushion the area, absorb fluid, and stick for days even on sweaty feet. For prevention and hot spots, Leukotape is king — it’s tough, sticky, and thin enough to wear under socks without creating new friction points. Carry both.
How do I prevent blisters on a thru-hike?
Three things matter most: properly broken-in footwear, moisture management, and early intervention. Use the double-sock method (thin liner plus hiking sock), swap to dry socks midday, and stop immediately when you feel a hot spot developing. Pre-tape known problem areas with Leukotape before you start each day. And make sure your boots or trail runners actually fit — get fitted at a specialty store in the afternoon when your feet are slightly swollen, which mimics how they’ll feel on trail.
Can I keep hiking with a blister?
Usually, yes — as long as you treat it properly. Clean it, drain it if necessary, protect it with a donut-shaped moleskin pad or hydrocolloid bandage, and monitor it throughout the day. The red flag is when a blister changes how you walk. Limping or favoring one foot puts stress on your knees, hips, and ankles. If you can’t walk normally after treatment, it’s time to reassess your mileage for the day.
How long does a hiking blister take to heal?
A properly treated blister typically takes 3-7 days to heal. Small ones with the skin roof intact heal fastest — sometimes just a couple of days. Larger drained blisters where the skin tears off take longer and are more vulnerable to infection. Keep the area clean, change bandages daily, and avoid the footwear that caused the blister until it’s fully healed. On multi-day trips, I’ve hiked through healing blisters with good results as long as I padded them well each morning.
Blisters are one of those things that seem too minor to worry about until they’re ruining your trip. The good news is that both prevention and treatment are straightforward — you just need to take them seriously. Build a lightweight blister kit, learn the donut method and proper draining technique, and most importantly, stop the second you feel a hot spot forming. Your future self, 10 miles down the trail, will thank you.
Featured Image Source: Pexels
