Foot Care

This isn’t your typical reminder to roll your feet, stretch your toes and keep working those ankle mobility drills. Instead, this is about how to not get blisters while running or hiking.

Blisters are something that seem to plague trail runners and hikers alike.

I’m fortunate that I never seem to suffer or develop blisters, regardless of the conditions.

I can get wet feet, sweaty feet, muddy feet, dusty and sandy conditions, you name it, my feet are resistant to those nasty problem-causers.

It wasn’t always the case, however.

On my 30th birthday, I celebrated by running 30 miles. I donned a new pair of Salomon shoes, they were red like most of my running shoes.

Anyway, a couple miles in, I already felt a blister forming on the inside of my big toe. I did what I thought best, and ignored it all day. Several hours later, when I finished my run, I had the biggest, nastiest, blister on my toe and the inside of my foot. The reason I got that blister, in my opinion, is that the shoes were too narrow. The narrow shoes created friction and my toe rubbed for 6 or 7 hours straight as I ran.

My first tip to prevent blisters, and perhaps the most important factor in my experience - don’t jam your feet into narrow shoes! Let those toes breathe!

Next, you have to wear merino wool socks. Absolutely no chance of any other material going on my foot. Wool is a miracle fabric. They’re not just for cold weather like I always thought either. I wear wool socks year round, 100 degrees or 5 degrees, it’s the best performing fabric for your feet. I can’t stress that enough. Wool will wick moisture away from your foot actively, and drys incredibly fast if your feet do get wet. It has the ability to absorb and release the moisture and if your shoes are breathable, your feet will be dry in no time.

I know a lot of people who change shoes, socks, never get their feet wet, use kt tape, bandages and body lubricant to stave off blisters, yet they can still suffer from them.

For me, good old fashioned wool socks and properly fitting, foot shaped toe-box shoes are the secret to happy feet for long days on the trails.

Justin Miner

@justinminergain