¶ 🏕️ Overview
Blisters are one of the most common problems during DofE expeditions, and they can ruin your experience if not managed properly. Whether on Bronze, Silver, or Gold, knowing how to prevent and treat blisters can mean the difference between a great adventure and pure misery.
A blister is a friction burn that fills with fluid and can become painful or infected if not treated properly. But the good news? Blisters are 100% preventable with the proper preparation!
¶ 🚨 Why Do Blisters Happen?
Blisters are caused by one type of three burns, a friction burn.
- 📌 This is caused by your feet rubbing against your walking boot as you walk repeatedly, irritating and weakening the skin underneath.
- 📌 Sweat and rain make your skin soft and vulnerable to damage.
- 📌 Did you buy new walking boots the day before your DofE expedition? They must be 'broken in' before you start your DofE expedition.
- 📌 Are your walking boots too tight? Too loose? Both can cause blistering.
- 📌 Cheap insoles don’t provide the proper support, increasing discomfort.
- 📌 If you don't drink enough water, this can cause blisters to form, as the skin becomes less pliable quickly.
¶ ➡️ Stages of a Blister
There are five blister stages, and it's essential to recognise each stage and what it means.
- No Blister (Your feet should feel normal; there is no discomfort or pain)
- Hot Spot (There will be some pain and discomfort; this is the best time to prevent it! It should feel hot to the touch, which is normal)
- Roof Intact (The blister fills with clear liquid; it can look like a bump. It might feel squishy when you walk, and it will feel painful)
- Torn Roof (The blister will have popped, it will feel more painful, and there is a substantial risk of infection; there should be excess skin under the blister)
- Deroofed (Blister is open, red, and exposed. There is no skin protecting it. Excruciating; and immediate treatment is required)
Tip: Prevention is the best cure! As soon as you feel a hot spot, STOP and treat it. Don't wait for it to become a full blister, as it'll get increasingly painful.
¶ 🩹 Preventing a Blister
¶ Air out your feet, keeping them dry
💨 Remove boots during breaks to let your feet breathe; massage them if needed.
🧦 Change into dry socks if your feet get damp.
⛺ Once at the campsite, change into crocs/flip-flops.
💧 Wash your feet at the end of the day and dry them.
¶ Wear quality socks
🛠️ Invest in Merino wool socks! They're breathable, antimicrobial, and moisture-wicking. They are also thick socks, helping to reduce blisters and pain.
⚡ Try Silverlight socks for extra durability and comfort, but they are pricier.
¶ Deal with your feet before your expedition
🏠 Walk barefoot at home or on different surfaces.
👣 Walk in your expedition boots regularly.
🦶 Moisturise dry, cracked feet and trim nails 3 weeks before, especially if you have ingrown toenails.
¶ Break in your shoes/boots
🚶 Walk 20-30km in your boots before your expedition.
⛔ Never bring brand-new boots to a DofE expedition!
⚠️ Old boots? If they’ve done 800-1600km, replace them!
¶ Wear correct-fitting shoes/boots
👣 Wear your boots without socks, unlaced, push your foot forward against your toebox, and check the back:
- The fit is correct if you can fit your index, middle, and ring finger behind your heel.
- A general good rule of thumb is to get walking boots half a size up (e.g. if you are size 7, get a size 7.5)
Your toes should have enough room to wiggle, and your feet should feel snug but not too tight. Your feet will swell up when stressed.
¶ Invest in quality insoles
Replace your insoles every 150-250km (about once a year)
I bought Superfeet insoles, and they were comfortable and reduced the pain. They are slightly expensive. However, they are worth the investment.
Tip: Getting the right insole will massively reduce pain on long hikes if you have high arches or flat feet.
¶ Drink enough water
💧 This may seem relatively simple, and it is. When doing your DofE expedition, you should aim to drink 2-4l daily and ensure you aren't thirsty. When you do, this already means you're showing signs of dehydration! Without enough water, your skin becomes less pliable, meaning blisters can quickly form. Drinking enough water will prolong the issue.
¶ Adjust your laces
🥾 When buying your walking shoes/boots, the laces may be the same as when you got them. You should consider adjusting your lace configuration, as different ones can profoundly affect your blisters. See here for further information; choose one that works best for you
¶ 👣 Dealing with a Blister
¶ Compeeds
Compeeds are known as hydrocolloid plasters, which cushion wounds and allow for breathability.
- ✔ Great for hot spots & forming blisters.
- ✔ Acts as a second skin, reducing pain & friction.
- ✔ Waterproof & breathable, ideal for long hikes.
- ✔ If the blister pops, they will prevent bacteria.
To apply, wipe the hot spot/blister down with an antiseptic wipe, ensuring it is dry and clean. Do not cut the plaster with scissors. Peel the back and place the blister on, pressing down firmly, making sure it doesn't fold on itself. Leave it on for 3 to 5 days; it will fall off on its own. Please don't try to rip them off. If your blister is too big, clean your hands, wipe a needle down with an antiseptic wipe, and pop the blister, allowing it to drain, then apply.
You haven't put them on correctly if they come off after a day.
¶ Moleskin
Moleskin is a thick, adhesive fabric patch that prevents further friction.
- ✔ Best used for hot spots (before a blister fully forms).
- ✔ Can be cut into custom shapes for better coverage.
- ✔ Provides a soft cushion to reduce pain.
To apply, wipe the hot spot/blister down with an antiseptic wipe, ensuring it is dry and clean. Cut a small piece slightly larger than the area. If you have a hot spot, apply directly over. If you have a blister, cut a hole in the middle and place it around the blister to protect it without applying direct pressure.
Moleskin is not waterproof.
¶ Kinethestic/Zinc Oxide Tape
Kinothestic/Zinc oxide tape is a strong adhesive tape often used by athletes to prevent blisters. Kinothestic tape is breathable.
- ✔ Ideal for wrapping areas prone to blisters (heels, toes, sides of feet).
- ✔ Helps secure bandages & plasters in place.
- ✔ Prevents chafing in high-friction areas.
To apply, cut a piece larger than the area and wrap around areas prone to blisters (i.e. heels, toes, sides of feet). Make sure not to apply it too tight.
Tip: Before applying kinesthetic tape, round out the corners using a scissor, before applying. They will not easily peel off.
¶ ✨ Real-Life Example
When I did my DofE Silver Expedition, I forgot to apply my Compeeds on my hot spots; this became an issue later. I removed my boots when we stopped for breaks, allowing my feet to air out. Once at camp, I changed into Crocs and took off my socks. They became hot spots, so I cleaned the area with antiseptic before applying a few Compeeds. I used Kinothestic tape to reinforce the Compeeds.