The secret to avoiding blisters on long trails isn't better boots, it's changing your socks every 2 hours

I hiked the John Muir Trail last summer and my feet were a disaster by day three. Blisters on both heels, tops of my toes, even between my arches. I tried expensive socks, different lacing patterns, and two kinds of tape. Nothing worked until a thru-hiker I met at Muir Trail Ranch told me to just stop and swap socks every 2 hours on the dot. I thought he was exaggerating but I gave it a shot. I carried six pairs of thin wool socks and rotated them out even if they didn't feel wet. By the end of the 210 miles I had zero new blisters. Has anyone else tried this or do you do something different for foot care?

2 comments

2 Comments

carter.laura2d ago

I read somewhere that the moisture is what really does it, not the friction itself... and swapping socks that often makes total sense, I wish I'd known that before my own trail disaster.

sean7822d ago

Man I learned that one the hard way on day 3 of the Pacific Crest Trail back in 2015. My feet looked like ground beef after hiking through a creek crossing and not changing socks for like 4 hours. Blisters aren't just from your boots rubbing, it's basically your skin stewing in its own sweat until it falls apart. I started carrying three pairs of thin socks and swapping them at every break, even just sitting down for 5 minutes. Total game changer lol, now I feel like a grandma with my sock changing routine but at least I can actually finish a hike without crying.