Blisters. Small problem, big consequences.
They’re one of the most common—and most painful—issues hikers face in the backcountry. One minute you’re cruising along a ridgeline, the next you’re limping toward camp wondering how something so small can hurt so badly.
At Into the Wilderness, we believe blister prevention is a skill every hiker should have. It’s not just about comfort—it can mean the difference between finishing your trip strong or calling it quits early. So let’s break it down: how to prevent them, how to treat them, and how to keep moving confidently through the wild.
Step One: Stop the Hotspot
The first sign of a blister isn’t a blister at all—it’s a hotspot.
That warm, slightly irritated area on your heel, toe, or ankle is your foot’s way of asking for help.
That warm, slightly irritated area on your heel, toe, or ankle is your foot’s way of asking for help.
Pro tip:
Don’t wait. Don’t “just make it to the next break.”
Stop immediately. You can fix a hotspot in two minutes. A blister may sideline you for the day.
Trail-Smart Solution: KT Tape
Our favorite tool for preventing blisters?
Kinesiology tape (KT Tape). Yep—the same stretchy athletic tape you’ve seen on runners and athletes.
It sticks well, breathes better than duct tape or moleskin, and moves with your foot.
How to apply KT Tape for a hotspot:
- Dry the skin completely
- Cut the tape to fully cover the hotspot, with overlap
- Round the edges to prevent peeling
- Apply smoothly—no wrinkles or folds
- Replace your sock and boot gently
Done right, KT Tape can last through a full day—and sometimes into the next.
Step Two: Treating a Blister in the Wild
If you do end up with a blister, it’s not the end of the trail—but you need to act fast and smart.
Our go-to combo:
- Second Skin hydrogel pad
- Hyperfix medical tape (or similar high-stretch breathable tape)
Forget duct tape and moleskin—this combo cushions, protects, and stays put, even inside boots.
Field Treatment Guide:
- Don’t pop it unless walking becomes impossible
- Clean the area with antiseptic or alcohol wipe
- Apply Second Skin directly over the blister
- Cover fully with Hyperfix tape
- Smooth it down and cut to fit with small scissors or a Swiss Army knife
End-of-Day Foot Care (It Matters)
Once you’re at camp:
- Change into camp shoes, or go barefoot if conditions allow
- Let your feet dry and breathe
- Reapply KT Tape or Second Skin + Hyperfix as needed
- Give your feet a check-up—just like you would your gear
Blister care isn’t just about walking—it’s about enjoying the hike tomorrow, too.
Built Into Every ITW Adventure
At Into the Wilderness, we include blister care training and supplies in every backcountry experience:
- Custom medical kit with the exact tools listed above
- Pre-trip orientation on footwear, socks, and hotspots
- A full wilderness skills course, including foot care
- Time during the hike to stop, check, and treat
Because taking care of your feet isn’t just about avoiding pain.
It’s about protecting the adventure.
It’s about protecting the adventure.
Final Thought: Listen to Your Feet
Blisters don’t start big—but they end big if you ignore them.
The best fix is prevention. The next-best is fast action.
The best fix is prevention. The next-best is fast action.
Trust us: your feet are your most important gear. Treat them that way, and they’ll carry you farther than you ever thought possible.
