The dreaded B word is something everybody fears on the Camino. Blisters can quickly turn a walk that was going wonderfully into a living nightmare – where every step hurts, and you’re counting down the kilometres until you can finally put your feet up.
Blisters can be hell, but the key is to get ahead of them before they completely flare up and cause serious problems. Here are some pointers to help prevent and treat blisters.
Select the Best Shoes for the Camino
The hiking shoes vs. boots debate will likely continue long after we’re gone because there’s no single right answer. This comes down to a personal preference, but there are a few things you need to keep in mind.
The Camino isn’t the most strenuous of walks. While there are certainly some ups and downs, you don’t really need to arrive with boots that wouldn’t look out of place on an Arctic expedition.
Many people do the Camino in good quality trainers and are just fine, while some prefer the added ankle support and weight that come with a good pair of hiking boots.
Choosing the right shoes for the Camino is important. Whatever you choose, make sure there’s enough room to move your toes a little but still tight enough so your feet aren’t sliding back and forth.
Break in Your Shoes and Socks
If there was a single gold rule to live and die by, it’s not to arrive on the Camino with a pair of brand-new hiking shoes or boots you’ve never worn before. This is the very definition of asking for trouble.
Shoes, and to a lesser degree, hiking socks, need to be well worn before using them for a sustained period. Breaking them in allows the material to stretch slightly, which is essential for blister prevention.
Preparing by training for the Camino can also help ensure your footwear choice remains comfortable throughout..
Build Mileage Before the Camino
Footwear is designed to be worn immediately after purchase, but to get to maximum comfort (where you want to be just before arriving on the Camino), it needs to be put through some mileage first.
There’s no set distance you need to achieve before arriving on the Camino (unless you have walked the 25km along the Celtic Camino in Ireland). Try to get a new pair of shoes or boots around a month before leaving, and each week, slowly build up the distances.
Don’t go too hard too early – slow and steady always wins the race. This will let your feet become accustomed to the new shoes but will also start to toughen them up for what lies ahead.
Moisture Wicking Socks
You often get blisters because the sweat coming off your feet has nowhere to escape. It pools at the bottom of your sock, creating friction against the skin.
Keeping your feet dry is essential, and one of the best ways to prevent painful blisters is using moisture-wicking socks.
Additional Facts about Moisture-Wicking Socks
- Moisture-wicking socks pull the moisture away from the skin and towards the top of the sock, where it can evaporate.
- Moisture-wicking socks sound like a simple trick, but they can have a huge effect when walking long distances.
- Polyester and Merino wool are among the best materials for moisture-wicking socks.
- Try to avoid cotton as it tends to have the opposite effect. They pool moisture back down instead of up.
- When it comes to purchasing, don’t be afraid to invest a little more than you normally would in socks. High-quality hiking socks protect your feet when it matters most.
Keep Your Feet Dry
A continuation of the previous point. Blisters thrive in wet environments, so keeping your feet as dry as possible helps prevent irritation.
That doesn’t mean you need to manically change your socks every hour while frantically trying to get them bone dry. Changing socks once during the stage can make a huge difference.
If your socks are damp, consider using two pegs to attach them to your backpack while you’re walking. You’ll be amazed at how effective this simple air-drying method is.
Use Vaseline and Powder for Protection
These methods might not be for everybody, but many long-distance walkers rely on them. Talcum powder can be a great way to dry your feet and is often used by ultra-marathon runners.
Vaseline doesn’t keep your feet dry, but can be a life-saver to prevent chafing – which is how hot spots appear, often leading to blisters.
If your feet are sore, a little Vaseline here and there can be a great help, but it also does give you that slightly sticky feeling in your sock, which isn’t always too nice.
How to Treat Blisters on the Camino
Sometimes, even with the best preparation, blisters or hotspots still appear. If that’s the case, here are your options:
1. Compeed Blister Patches
Compeed patches have long been the go-to for long-distance walkers with blister troubles. They’re easy to apply and protect the affected area from further damage.
You can then leave it on for several days, and when you take it off, the blister should either heal or drain on its own.
While they don’t prevent the blisters themselves, a few Compeed plasters are a must-have for those who want to enjoy the Camino despite any setbacks.
2. Taping
While we’re on the subject of must-haves, a simple medical tape can be applied to hotspots where blisters might form. Again, this won’t prevent the blister, but it can protect a suspected area for long enough.
3. Bursting
We don’t recommend bursting your blisters, and ideally, you shouldn’t have to. Doing so can cause infection and open a wound that can worsen things. But sometimes, it becomes inevitable.
If walking becomes too painful, use a sterile needle to pierce it carefully, and then allow it to drain before carefully cleaning it thoroughly.
This is a common conversation along the Camino de Santiago, and you may face the decision at some point. If you do, do it carefully, clean it well, and try to give it some time to heal and breathe.
Keep Your Feet Comfortable on the Camino with UWalk
Preventing blisters on the Camino starts with a good pair of shoes that give your feet the comfort they need for the long walk ahead. Small adjustments like drying your socks and using protective products help, but if blisters appear, knowing how to treat them will keep you safe, healthy, and above all – moving!
UWalk offers tailored guidance and support for all our Camino routes and itineraries, helping you step confidently towards the adventure you’ve always been dreaming of.
