I could use some tips regarding blisters

Hey there

I have a problem that almost all shoes, especially hiking shoes/boots, give me blisters on my heels and/or my Achilles tendon. This has been a problem throughout my entire life, and I’m even starting to think that I’m too dumb to wear shoes properly or something.

For context, I’ve tried dozens of different brands; I try to discern the roughness and rigidity of the shoe’s inside and look for any seams that could cause friction. But despite my best efforts, I’d say 7 out of 10 shoes and something like 9/10 hiking shoes or boots give me blisters.

Also, I go through shoes quite often since I walk on average 60km – 120km (37 – 75 miles) a week – and that’s without any long-distance hiking, so I get to try many different ones.

I know I have some weird feet. For one, I have quite small feet, but they are broad. Furthermore, one foot’s instep is angled just ever so slightly differently than the other. You wouldn’t see it looking at them, but I notice it because one shoe always fits better than the other (either one is just a bit too tight while the other fits well, or one’s too loose while the other fits).

Again, am I dumb? Have I missed some fundamental shoe knowledge when growing up? How to tie them? What socks to use? Are there many people suffering from blisters but in silence and I just don’t realize it? Am I w a l k i n g wrong? I’ve started to question everything!

Anyways, I have no idea what’s going on, and I would appreciate any insights into what to look out for, tips for preventing blistering, or just jokes to lighten my mood. Walking and hiking are my favorite things to do but are dragged down by having blisters 8+ months a year.

Oh, and here is a question you might ask yourself.

Q: If you know that some shoes don’t/barely give you any blisters, why don’t you just buy them again?

A: Because it’s rare enough to find shoes my size. Often the model and/or my needed size no longer exists when I’m in the market for another pair. Sometimes I’m lucky and I get to buy a pair that I know works alright.

Anyways, thanks and have a great day!

Some stores have a podologist (appointment only) that can measure your feet and recommend the right shoes for you. Furthermore, thick socks and tape your heels with sports tape to create a layer between your foot and your shoe.

@Maxwell
Great advice. I’ll look into it. Regarding the second tip; I did try that already, and it helps a little, but regrettably it’s not close to being a complete fix. I’ll experiment around with the tapes and socks some more again, I guess. Perhaps there’s a configuration that works better. Thank you.

@Tobin
Try using a hydrocolloid bandaid; they’re more flexible and fit more like skin. Works for me in place of other tape that has rolled up and slipped off after hiking.

I don’t suffer like you, but heel-locking lacing techniques to prevent heel slip helped me in the past for my hiking boots. I’d suggest looking for some and giving them a try. I can find one that is my favorite if you’d want.

@Wynn
Thanks, I would really appreciate that!

Tobin said:
@Wynn
Thanks, I would really appreciate that!

Get properly measured. I always thought I was an 11 regular width. Went to a place that had a master boot fitter, and he said I was an 11.5 EEEE. Surprised the heck out of me. Heel lock lacing is the way to go to keep your heels in place.

Tobin said:
@Wynn
Thanks, I would really appreciate that!

Give this a read: How to Tie Hiking Boots. The heel lock there is the one I use.

When I first started walking for my health, I had the same issue as I started to increase my mileage. I did a few things to completely stop blisters:

  • Injinji toe socks stopped the blisters between my toes. As another person stated, they don’t really make my feet hot.
  • Properly fitting shoes. Get some help from an expert to properly fit your feet. I found that a hiking shoe with a wide toe box works best for my feet as they tend to swell a little after longer hikes. Altra is a good example. I also discovered that I was buying the wrong shoe size for most of my adult life. I go a size bigger now. If the shoe doesn’t feel wonderful in the store, don’t buy it. Don’t try to “break in” shoes. Just torture.
  • I only wear high-end New Balance shoes for daily wear as they come in the very wide sizes I need and allow my feet to “spread” out a bit.
  • Blister padding. Eventually, you’ll start to get a “hot spot” on your feet. Stop immediately and put something on the hot spot to prevent it from getting worse. I always carry KT tape, padded tape, and moleskin with me, just in case. I rarely need them now, but it’s good to have on hand.
  • Lacing your shoes properly can help with slipping on the heel or the shoe rubbing elsewhere.

@Kip
Wow, thanks for all those great suggestions. I guess I’ll also go ‘back to basics’ and watch some proper lacing guides on top of all the other stuff. Again, thanks a lot!

What’s your sock game like?

Snug-fitting merino wool should be a big help.

Lennon said:
What’s your sock game like?

Snug-fitting merino wool should be a big help.

Thank you, I will look into that. But wouldn’t they be hot in the summer?

Tobin said:

Lennon said:
What’s your sock game like?

Snug-fitting merino wool should be a big help.

Thank you, I will look into that. But wouldn’t they be hot in the summer?

Honestly, no. Wool breathes a lot better than cotton or poly, is naturally odor-resistant, and wool socks with padding in blister-prone areas (back of the heel, along the inner arch) go a long way towards avoiding blisters. Darn Tough (especially the mid-weight ones) are my personal favorite, but Smartwool has some good socks as well.

@Stevie
Thanks for the info. Regarding the tape, I do use some but it only helps a little. But I will look more closely into getting the right kind of tape in the future.

Tobin said:

Lennon said:
What’s your sock game like?

Snug-fitting merino wool should be a big help.

Thank you, I will look into that. But wouldn’t they be hot in the summer?

There are merino wool socks that are just as thin as your typical sock. If you’ve been wearing socks with cotton, that can also be a big factor. When they get damp with sweat, they hold onto water and increase friction, which definitely contributes to blisters. The saying goes, ‘cotton is rotten.’ I used to work in specialty and found that if your shoes aren’t too small and you’re still getting blisters, socks are usually the issue. Go with a snug-fitting sock over a loose one.

@Joss
Thank you. I knew that the wrong kinds of socks can lead to problems - and I did try to get good ones for hiking - but I’ll check out some merino wool socks next chance I get.

What kind of socks are you wearing? Cotton socks will give blisters very easily because they don’t regulate temperature well and will get sweaty and stretch easily. Excessive moisture and rubbing is gonna cause blisters. I only wear wool blend socks from Darn Tough. Very rarely get blisters.

@Crosby
Thank you, those are some great suggestions. I live in Austria, but I’ll look into specialized footwear stores around here.

Without seeing the shoes/boots on your feet, how you walk, and how you wear them, it’s really difficult to give any specific advice.

Some general advice that could help:

Blisters are an overuse injury caused by friction. Cut down the use or cut down the friction before very gradually building it back up.

Good ways to cut down the friction are good wool socks (Smartwool, Darn Tough) or leukotape. Just ensure your boots are appropriately tightened - too loose or too tight are both going to cause blisters.

Getting to the point you’re about to get blisters (starting to feel it but not hot/burning or painful yet) and then stopping to allow your feet to fully recover will allow them to toughen up over time. Once you have a blister, it’s too late.

@Phoenix
Yeah, wool socks are the one thing everyone suggested so far. Can’t believe I’ve never come across this suggestion before… but I’m glad to hear about them anyway. Thanks for these suggestions and insights; I’ll keep them in mind.