Foot Care on Long-Distance Trails

Your feet are one of the most heavily stressed parts of the body on long-distance hikes. They can carry you all the way to the finish — or end your journey prematurely.

Today we'll go through the most common foot-related problems hikers face on long trails, ranging from blisters to fully developed trench foot, a condition doctors last commonly saw during World War I.

These are the basic foot care principles that will help you if you want to keep walking everywhere under your own power.

Blisters

Probably the most common foot issue on long hikes is blisters. Avoiding them is almost a science, and the solution is highly individual. First, it helps to understand why they form. The most common causes are friction, moisture, and heat.

The foundation is a properly fitting shoe and sock. No feature matters more than this. I'll prepare a separate article about shoe selection and the advantages of different footwear types, but it's no secret that Anna and I have been using the Altra Lone Peak for years because they fit us perfectly.

When it comes to socks, I personally prefer medium-cushioned socks with a high wool content. Thicker wool socks can absorb more sweat than synthetic materials while still staying reasonably cool. This works well for me because my feet sweat heavily, and thin socks quickly become uncomfortable. If sweating isn't a problem for you, thinner socks might actually work better.

My favorite socks are the Darn Tough Hiker socks, made from 60% merino wool combined with synthetic fibers that improve elasticity and durability. Pure wool socks tend to stretch out and wrinkle quickly, but these hold their shape very well and are extremely durable. Darn Tough trusts them so much that they offer a lifetime warranty against holes — if you wear them out, they replace them.

Dirt, mud, and small rocks can also increase friction. Lightweight gaiters help us tremendously. They wrap around the ankle and shoe, attaching with Velcro at the heel and a hook at the front. Many manufacturers already include these attachment points on their shoes. Ours are no longer made, but similar ones are available from Tidy Gear.

Even with gaiters, however, you'll be surprised how much dirt still gets into your socks. That's why regular washing is important — ideally at least every few days.

Just like dirt, moisture is unavoidable on long-distance trails. Whenever weather allows, it's important to take off your shoes during breaks. Remove the insoles, pull off your socks, and let everything air out and dry. Some days you'll walk through rain for hours. No shoe can reliably stay dry under those conditions forever. Personally, I prefer lightweight shoes that dry quickly and ventilate well.

There are also several tricks we don't personally use but that many of you recommended. Toe socks were by far the most commonly mentioned. Another popular method is layering socks — a thin liner sock underneath a standard hiking sock. The idea is that most friction happens between the socks rather than against your skin.

Many hikers also recommended pre-taping known hotspot areas using sports tape, kinesiology tape, leukotape, or even carpet tape.

On the other hand, some internet advice seems questionable to me — particularly petroleum jelly and baby powder applied before hiking. When looking for evidence, I found more negative test results than positive ones, suggesting they may actually contribute to blister formation.

Also inspect your sock and shoe. Sometimes there's a small rock, a hole, or a worn area causing the problem. These defects need to be fixed — sometimes requiring a bit of creativity.

If a fluid-filled blister forms, carefully puncture it near the edge and drain the liquid, but try to keep the skin intact at all costs. Then tape it again.

If the blister has already torn open, first wash it with filtered water and disinfect it using an alcohol wipe from your first aid kit. When taping open blisters, I avoid placing adhesive directly onto the wound itself. I stick a small reversed piece of tape onto the center of the kinesiology tape so the wound area stays non-adhesive.

I usually leave blister tape on until it falls off naturally — as long as the area isn't painful and doesn't show signs of infection.

Every open blister is a potential entry point for infection. Mild redness can often be treated with Framykoin or another antibiotic ointment for up to a week. Significant redness, heat, pain, pus, or fever are signs of a spreading infection, and that's when you should seek medical attention as soon as possible.

Macerated and Cracking Skin

Another common issue is macerated and cracking skin. Maceration occurs after prolonged walking in very wet conditions, when the skin absorbs moisture and wrinkles. Walking all day on waterlogged skin is usually extremely painful.

I've tried leather boots, waterproof trail runners, waterproof socks, even plastic bags on my feet — and concluded that wet feet are simply unavoidable sometimes. It's better to learn how to manage the problem.

Again, the key is drying and airing your feet whenever possible. In the evening, dry your feet thoroughly, always keep a dry pair of sleeping socks, and apply some form of cream before putting them on.

Sudocrem works well for us, but any good moisturizing cream can help. Keeping the skin hydrated actually reduces its tendency to absorb water the next day.

Regular moisturizing also prevents excessive dryness. Walking dozens of kilometers every day builds up thick calluses. If your feet become too dry, that skin can crack painfully and restrict movement.

I personally don't suffer much from this, but Andrew Skurka reportedly seals non-bleeding cracks using super glue — a trick I've also seen used by ultrarunners. However, if the crack is bleeding, it should be treated like a normal wound and glue should not be used.

Fungal Infections

Warm, moist conditions don't just cause blisters — they're also ideal for fungal infections. I've dealt with them since childhood, but paradoxically long-distance hiking taught me how to manage the issue effectively.

Just like with blisters, early detection is crucial. Look for unusual peeling skin. Fungal infections most commonly begin between the toes — especially between the third and fourth toe — but can spread quickly.

At the first signs, I immediately start applying clotrimazole cream according to instructions, usually once daily before sleep. It's important to continue treatment for several weeks even after symptoms disappear.

Again, proper foot care and keeping your feet as dry as possible are essential.

Untreated fungal infections can lead to painful cracks between the toes, which then become easy entry points for further infection. That's why treatment should never be delayed.

How to Choose Properly Fitting Shoes

• When you push your foot all the way forward inside the shoe, you should comfortably fit a thumb behind your heel. If you can't, the shoes are too small and downhill walking will destroy your toes.
• Lace the shoes and try moving your heel. A properly fitting shoe should hold the heel securely with minimal movement.
• Wiggle your toes. You should have enough room for movement, but your foot shouldn't slide around inside the shoe, nor should you feel pressure points.
• For extra stability, you can try a "heel lock" lacing technique, which uses the final lace holes in a specific way. I wouldn't rely on it to fix poorly fitting shoes, but it can add extra confidence on technical terrain.

Anna and I hike in Altra Lone Peak shoes. They fit us perfectly, which is why we forgive the occasional inconsistency between model years.

Conclusion

That's everything I know about foot care on long-distance trails.

I know it can feel exhausting. After a long day, sometimes all you want is food and a warm sleeping bag. But if there's one part of your body that deserves extra attention on a thru-hike, it's your feet.

Take care of them, and they'll carry you farther than you ever expected.