Every step hurts, my feet are burning. Nevertheless, I try to take every step carefully, despite the rocky terrain. “Left, right, left, right,” I mumble to myself. This goes on for hours. As far as my feet will carry me. At some point, the pain takes over. I’ve lost all sight of the landscape. Battles rage in my head, while the stabbing pain of my feet throbs in my head . I don’t want to stop, but I can’t do it anymore.

The soles of the feet are covered with large, torn blisters. The toes are bloody. No, even the best blister or pressure plaster won’t help here. My feet need a whole two weeks of treatment and rest before I can walk normally again. A lesson could not be clearer.

Nature and hiking in your blood

I spent a large part of my childhood and youth in the forest. As a child it was my biggest playground, as a teenager it was my mountain biking paradise and when I went hiking, I sought out long and rustic routes to experience the seclusion and tranquillity of the wilderness.

In Israel, I continue my passion for hiking and the outdoors, both professionally as a tour guide and privately with Alex, who loves the outdoors as much as I do. When I came to Israel, I was quickly hooked on the nature and wilderness here: four different climate zones, new destinations, dangers and adventures.

So welcome to the “Hiking on hot days” series.

Today it’s all about avoiding blisters. I have a number of tips for you.

1) Shoes must fit!

That’s a basic rule. That’s why I always buy my shoes at our friend Lili’s outdoor store(https://www.soldier-traveler.co.il/). Among other things, she has a small running ramp where you can test the shoes on a slope. I can tell straight away if the front of my toes bump into the shoe when I’m walking downhill. Why is this so important? It’s quite simple! If the shoes don’t fit properly, blisters and injuries are inevitable.
For short tours, “suboptimal” shoes may be fine, but multi-day tours including luggage are a different kettle of fish . I will discuss different types of shoes in a later article.
I use three types of hiking shoes: outdoor sandals, hiking boots and trekking shoes. (More on this in another article)

2) The right socks

I can’t count how many different hiking and sports socks I’ve tested. I now use socks made from a combination of bamboo, cotton and/or merino wool. I can only advise you to test socks yourself. The thickness of the socks is also crucial. In the past, I often used thin trekking socks. But on longer tours, they often caused chafing and blisters. I use different types of medium-thin socks, especially for multi-day tours. Find out more in the practical tips.

3) You can’t do it without training (multi-day tours or long day tours)

I know it all too well. Vacation is just around the corner and the weeks leading up to the trip were filled to the brim. No time to prepare. That can be exhausting. I often don’t have much time to prepare either. Nevertheless, I start several weeks before the first longer tours with short 10 km routes and light luggage. Shortly before the first multi-day tour, I’m up to 20 km and 15 kg of luggage. If you have a reasonable level of fitness, you should have walked at least once or twice on a 15 km tour in hiking boots.
But fitness is not everything, because blisters are often caused by feet and body not being used to shoes and rucksacks. A rucksack can also cause various friction injuries and irritations.
These points are less important for day trips or short tours.

And now: Practical tips

Simply wear hiking boots at home and in between

Before hiking, I wear my hiking boots at home from time to time. Always break in new shoes.

No freshly laundered socks

Yes, that sounds funny. It doesn’t have to be smelly socks, but you should just wear them sometimes, e.g. when shopping. Very important. Never put good hiking socks in the dryer!

Deer tallow cream – the ultimate preventative against blisters

This is a special cream that significantly and noticeably reduces friction. Before every tour and during breaks, I apply it to my feet and areas of my body where, for example, my rucksack causes unpleasant friction. (Link to Amazon: Xenofit HIRSCHTALGCREME Second Skin | Sports cream with deer tallow | 125ml

Speaking of breaks: these are important and not just time to eat a sandwich.

Especially on tours with heavy luggage, I take a break every two hours (or after approx. 12-14 km at the latest). Then I take off both my socks and shoes and, if possible, leave them in the sun to dry. I have found it beneficial to alternate between two pairs of socks. I tie the socks I’m not using to the rucksack. My method has the following advantages:

1.) Shoes and socks smell less unpleasant.
2.) It is more pleasant to walk with dry feet.
3.) I can check the condition of my feet.

Cut toenails

Long toenails can lead to painful inflammation. So shorten them a few days before the tour!

During the tour: When to act?

I used to bite my tongue or say to myself: “Oh, I’ll be fine!” My experiences were unpleasant enough: I ran my feet bloody, lost toenails or got painful blisters. Nowadays, I take action as soon as I notice that something is rubbing or pinching. Because one kilometer further on, it may already be too late. False pride or a “I can still do it” is not appropriate here. It’s better to take one break too many, especially if you’re out and about for several days.

A bubble is on the way

I either use a blister plaster (or normal plaster) to reduce friction and pressure, or I apply the deer tallow cream again.

It’s too late, the bubble is there.

Here too, my first aid is a blister plaster from Compeed (in pharmacies or Amazong: Compeed blister plaster Mixpack). If the blister is large and full of fluid, I pierce it with a disinfected needle (always take a safety needle with you). Another reason why I always have an emergency kit(GoLab First Aid Set Outdoor) with me. It contains medical equipment and bandages as well as disinfectant.

Now carefully puncture the blister in two places so that the fluid drains away. Then disinfect the area again and apply the blister plaster. If possible, take a break so that the irritated foot can recover a little.

Caution: If the area becomes inflamed and permanently painful, it may be necessary to abort the tour.

I don’t wish you the latter. Instead, I hope that you experience great hiking tours, free from discomfort but with a good dose of “feelings of happiness” and sore muscles in the evening. Anyone wondering why I am sometimes traveling with over 15 kg of luggage: At higher temperatures, I have to carry up to 5 liters of water due to the challenging tours with few “water filling stations”.
And now have fun! Go outside! If you have a tip or two, write to me and I’ll be happy to add it and, of course, mention you by name.

Your Benjamin