Preventing Illness and Injury
Blisters

Background

Nothing can wreck a perfectly good hike as fast as a little blister, especially when it multiplies in size until it is the only thing you can feel step after miserable step. Can blisters by prevented? Yes.

Prevention

Boot Fit: Wear your new boots around the house for a couple of days for several hours each. If they don't fit right take them back for an exchange.

Breaking In: Your feet and your boots have to reach a compromise: toughen your feet, soften the boots. Never hit the backpack trail without first having taken a couple of 8-10 mile hikes. It's OK if your boots get wet - even desirable - it helps them mold to your feet. Promptly after the hike stuff newspapers in the boots or insert shoe trees; this will keep them from curling and losing the shape of your feet. During your Scouting years your feet are growing rapidly, so if your boots have been unused for several months you may have to break them in again or maybe get replacements.

Socks: Wear two pair. The inner pair should be thin and made of polypropylene or nylon. These wicking socks are less abrasive, less likely to fold or crease and make blisters, and they move sweat away from your feet. The outer socks should be thicker wool/nylon blend or polypropylene. These remain effective even if totally wet and they dry quickly. Never wear cotton socks; they absorb moisture and virtually guarantee blisters.

Pre-taping: If you know of spots that are likely to blister pre-tape them with 1 1/2 inch wide sports tape (also called 'training tape' or 'coach's tape'). Don't be stingy with the tape; for instance if you are protecting a heel spot, run the tape around to the front of your ankle and overlap the ends. This will keep the tape from raveling. Likewise for toes; all the way around and on the ball of a foot, around to the top. Apply tape to dry feet. Don't use moleskin for pre-taping, it is likely to bunch up and create a blister. Carry a roll of taping material in your personal first aid kit.

Hot spots: The SECOND you feel the slightest hint of a rubbing or irritation in your boot STOP! Find the pebble, the wrinkle in your sock, or the hot spot. If there is no blister but just a minor redness, tape per above. But if there is a blister:

Treatment

Blisters: Do not lance a blister, you run the risk of introducing an infection. If a blister breaks on its own that's OK. There are two treatment products. One or the other should be in your personal first aid kit. "Moleskin" is an adhesive back padding. Cut a piece large enough to provide at least a one inch space all around the blister. This avoids folding or curled edges which just causes more blisters. If the blister is large you can cut out a "donut hole" for it. The other treatment is with "2nd Skin"; a treatment designed for severe burns but available in outing stores. It is a thin water-filled pad which is held in place with adhesive strips. Apply as directed.