How to prevent blisters on heels from boots

We’re taking a look at the best ways to prevent blisters on your heels from boots. If the damage is already done, we have a couple of treatment options too!

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Every hiker has experienced blisters – they can strike at any time and completely ruin your adventures.

You’re likely to discover most blister treatments the hard way – through trial and error. Experience is the best way to learn which blister treatments work for you. 

However, learning how to prevent blisters in the first place is even better. This will help you to skip the painful part and avoid sore feet right from the start!

Here are our top tips for preventing blisters on your heels from walking boots.

Editor’s notes

We highly recommend taking a blister treatment kit on any hike. Darn Tough socks are another must-have for comfortable hikes.

Wear good socks

It’s so important to choose high-quality walking socks to pair with your boots. The two work as a team – without one, the other will fail to function effectively.

You need to carefully consider the material and thickness of your hiking socks. Cotton socks are comfy, but are difficult to dry out once wet – this can induce rubbing and blisters.

Synthetic wool-blend socks can wick away this moisture and prevent hot spots from forming in the first place. Darn Tough socks are a great choice as they’re made from merino wool to maximise comfort and durability for hikers.

If you’re prone to blisters, a thicker sock may suit you better – we’d recommend taking a few shorter hikes to find the footwear that suits you best.

Break in your boots

As with most shoes, you will need to wear your walking boots in to prevent blisters. In fact, it can take quite a few hikes before they’re ready to go on longer adventures. 

Leather hiking boots need the most attention to soften them ready for use, but synthetic boots can also give you bad blisters if not broken in. The simple way to prevent this from happening on the trail is to go on short warm-up walks.

how to prevent blisters

Building up the mileage on your boots will gradually break them in without having to contend with nasty blisters. If you’re still worried about blisters forming, take a spare pair of trainers on your hikes to rest your feet – we’re big fans of the 361 Camino Walking Shoe.

Carry a blister prevention stick

Our first two blister prevention tips both involve avoiding hot spots in the first place. However, blisters may still form even with good socks and broken-in boots.

If that’s the case and you know of areas on your feet that regularly get blisters, take action to avoid further chafing. A product like the Compeed Anti Blister Stick applies a layer of oil to your skin to reduce rubbing.

A blister stick allows for quick application to reduce hot spots and prevent painful welts from developing. This Compeed product is easy to store in your backpack and can be applied at a moment’s notice.

Lace-up your boots correctly

Being vigilant in lacing up your hiking boots is another good way to prevent blisters from forming. If you don’t take care to lace up your boots, your feet can shunt back and forth and rub against the inside of your shoes.

how to prevent blisters from boots

This will create blisters and bruising over time but is easy to avoid by following a few simple steps. Assuming your boots are correctly fitted, here’s the best way to lace them up:

  1. Tip out any excess grit/dirt.
  2. Pull up your socks so they rest against your shins. 
  3. Start from the bottom ringlets, gradually tightening the laces at each layer. 
  4. Adjust the tongue so it isn’t pinching your skin.
  5. Tie your laces in a central double knot. 

Be careful not to over-tighten your boots to avoid blood flow restriction.

Try blister prevention tape

If you’re an experienced hiker, callouses you’ve earned from miles on the trail can rub against each other to cause blisters. You may also get hot spots between your toes depending on your foot shape.

Both these problems can be solved with blister tape before you begin your hike.  Wrap up any spots that are prone to blisters, which will prevent any additional rubbing or chafing from occurring.

If you particularly suffer from blisters between your toes, try using toe socks like these from Injinji. These socks work in a similar way to blister tape, providing a barrier between areas of skin on your toes that may rub together.

Final tips – how to prevent blisters

There are numerous methods to prevent blisters from walking boots. It’s always worth considering a two-pronged approach – try to prevent blisters from forming in the first place with good pre-hike planning. Wear in your boots, buy good socks, and practice tying up your laces.

From there, you can then have a strategy for dealing with blisters out on the trail. Carry a medical kit that contains the essential treatment items, and make sure to monitor your feet to reduce swelling. As a final point, always carry plenty of blister plasters to deal with those pesky hot spots on the trail!

There you have it – our best blister prevention tips. Think we’re missing one? Let us know on our socials and we’ll try it out as soon as we can!

FAQ: How to prevent blisters on heels from boots

Searching for the answer to a question about blister prevention? You’re in the right place – check out our FAQ below and we’ll hopefully be able to help with any queries! 

If you’re still looking for the answer to a question – don’t hesitate to reach out! Adventure Pending is based in the Lake District and the team is always happy to answer any questions about the beautiful corner of the country.

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