Heel Blisters while Hiking | Protalus

Going on a hike can be a really enjoyable activity when things go right. However, nobody has fun when there is a blister on the heel of the foot. Blisters on the feet can stick around for days after the hike, making it hard to go hiking, running, walking, cycling, and other activities. Let’s explore what causes a foot blister, how to prevent blisters while enjoying outdoor activities in Florida’s warm, damp environment, and how to treat a painful foot issue before it gets worse.

What causes blisters when hiking?

Friction blisters are the most common type of hikers experience. Friction, heat, and moisture contribute to the formation of a blister on the heel of the foot, or sometimes a blister under the foot. Moisture from excessive perspiration or sweat clogs the pores, softening the top layer of skin, which becomes vulnerable to tearing.

Rubbing from poorly fitted shoes, especially in Florida's hot weather, increases friction. This constant rubbing causes the skin to develop blisters, typically forming a small pocket of fluid. These often occur on the toes, soles, and heels.

Additional causes include trauma, insect bites, infections, or even chemical exposure from detergents. Fungus, viruses, or bacteria can also trigger blisters, especially when feet aren’t kept clean or dry.

How to prevent blisters

The answer to preventing blisters lies in preparation. If you’re hiking, running, walking, or cycling for long distances, take precautions to reduce friction and moisture—two major factors in your foot that cause blisters.

Wear moisture-wicking socks that help keep your feet dry and minimize sweat. This supports the skin’s role in naturally defending the body against irritation and infection. Avoid cotton, which retains moisture and can trap heat. Change socks if they get wet.

Choose shoes that fit well. If you wear poorly fitted shoes, friction increases, which leads to blisters on the heel or foot and overall discomfort.

Break in new shoes ahead of time, and consider shoe insoles like the Protalus M100 to enhance support and reduce friction that leads to injury.

Apply talcum powder or foot tape to high-friction areas to keep skin dry and protected.

Use a blister bandage to cover vulnerable areas. You can also treat a blister early by using a loose bandage or gauze to avoid direct pressure.

If ignored, the skin will develop blisters, especially in high-stress zones. For discomfort, consider counter solutions for pain such as ice packs, OTC creams, or cushioned padding.

When combined, these strategies drastically reduce the risk of blisters, especially during outdoor activities in Florida or other warm, damp environments.

Tending to blisters

If you realize there’s a blister, don’t panic. Treating a blister properly is key to avoiding complications:

• First, wash the skin thoroughly and apply petroleum jelly or antibiotic cream.

• Avoid popping it. Draining a painful foot blister or blood blisters and friction blisters can lead to infections or skin burns.

• If absolutely necessary, only drain with sterilized tweezers or scissors, then cover with a blister bandage or ice pack wrapped in a towel.

• You can also try cider vinegar or hydrogen peroxide to aid the healing process, though these may sting.

• For swelling, apply an ice pack to reduce blood flow and limit inflammation.

If the blister turns purple, green, or yellow, or you're dealing with an allergy or chemical blister, it’s time to see a podiatrist for a blister that isn’t healing properly.

Conclusion

Whether you're spending extra time walking throughout the day, walking on uneven terrain, or just enjoying nature, foot blisters can disrupt the experience. But with the right prep—like using moisture-wicking socks, keeping feet dry, and avoiding poorly fitted shoes—you can significantly lower your risk. Remember, heel blisters don’t have to stop you from hiking; learning how to treat a blister or foot blister at home can keep you moving. For serious cases, don’t hesitate to consult a professional.