Hiking and travelling foot problems can ruin a great day out in the mountains. There are a number of strategies that can be used to prevent problems with the feet from happening:
Choose the Right Footwear
Fit is everything: Shoes that are too tight = blisters. Too loose = slipping and bruised toenails. You want a snug heel and wiggle room for toes.
Type of shoe: Trail runners for lighter hikes, mid/high hiking boots for ankle support on rough terrain. Break them in well before any long trek.
Foot arch support: Consider custom insoles or ones like Superfeet if you have flat feet, high arches, or pronation issues.
Layer Up Your Socks
No cotton. Ever. Cotton traps moisture and causes blisters.
Go for moisture-wicking wool or synthetic socks (like merino wool).
Use a liner sock under your hiking sock to reduce friction (big blister prevention move).
Keep Feet Dry
Bring extra socks — switch out if they get wet from sweat, rain, or stream crossings.
Use foot powders (like Gold Bond or Zeasorb) before putting on socks to absorb sweat.
Waterproof boots or gaiters help in wet or muddy conditions.
Pre-Tape or Lubricate Problem Areas
If you already know where you usually blister (heels, toes), preemptively tape them with Leukotape, KT Tape, or moleskin.
Or go the Trail Toes/Vaseline route — helps reduce friction on long hikes.
Foot Hygiene & Maintenance
Trim toenails short (but not too short) to avoid black toenails or cutting adjacent toes.
Let feet breathe at breaks — take your boots and socks off during lunch to air out.
Stretch and massage your feet post-hike to keep them healthy long term.
Train Before You Go
Your feet need to get used to carrying weight and walking long distances. Do training hikes with your pack.
Build up calluses naturally, but avoid overdoing it — thick calluses can crack or blister if not managed.
Carry a Foot Care Kit
In case things go south mid-hike, have available:
Moleskin or blister pads
Antiseptic wipes
Foot powder
Extra socks
Tape or bandages
Hiking is a great way to get get out and about and experience nature, but thing can go wrong with the feet when travelling. Consider all of the above to make you next hike less of a problem.