On the hill
A no-nonsense system for blister prevention
In this post we’ll cover why blisters form, how to stop hot spots before skin breaks, and what to carry in a tiny footcare kit for long days and multi-day trips.
The problem this solves
Most blisters aren’t bad luck. They’re caused by repeated friction combined with heat and moisture. On long hill days — especially on steep descents — your foot can start sliding just enough inside your boot or shoe to create a hot spot. Ignore it, and you’ll soon be walking differently to protect sore skin, which often leads to knee pain, tired hips and a miserable finish.
The core idea: reduce movement, moisture and friction
Blister prevention is simple in theory. Keep your foot stable, manage moisture, and protect known rub zones before they become painful. Get all three right and most blisters never form, even on very long days.
How to put this into practice
A repeatable routine works far better than reacting once your feet hurt. This system takes only a few minutes and quickly becomes habit.
- Before you leave home: Trim nails straight across, lightly smooth any sharp callus edges and pack a small footcare kit where you can reach it quickly.
- At the start: Put on well-fitting socks with no wrinkles, pre-tape known hot spots and lace your footwear to lock the heel while keeping the forefoot comfortable.
- On the hill: At the first sign of warmth or rubbing, stop immediately, dry the area and tape it. Early action prevents skin damage.
Common mistakes & how to avoid them
Waiting until a hot spot becomes painful is the biggest mistake. Others include using thick socks to mask poor fit, taping over damp skin, or over-tightening laces and cutting off circulation. Focus on heel security, dry skin and early intervention instead.
A real trip example
On long descents I used to get reliable heel rub, even in boots that fitted well. The fix wasn’t new footwear — it was a simple heel-lock lacing tweak and a small pre-taped patch on the back of the heel before starting down. Same boots, same terrain, completely different outcome.
Key takeaways
- Hot spots are an early warning — warmth means stop and act.
- Fit and lacing prevent more blisters than thick socks ever will.
- A tiny footcare kit can save days of walking.