A BLISTERING HIKE to remember

Tips and trick to help your feet on the cape to cape walk

Nearly half of your Cape-to-Cape adventure will be on soft sand along the beach. Here are a few tricks to reduce your chances of developing blisters, how to manage a blister if you get one and how to prepare better for your hiking experience. 

CONTROL THE GROUND

Blisters form because of increased friction between the shoe and pressure points on your foot. There are three conditions inside your shoe that drive blistering: moisture, heat and debris. 

• Choose a hiking boot that is light, moderately soft and semi-flexible. This will reduce forces generated between the sand, the shoes and your foot. The amount of flexibility and softness will depend on your needs as a tougher hiking boot will be more appropriate for tougher terrains. Perhaps you can take two pairs of boots on your adventure.
• Boots need to be well secured, well fitted and snug with plenty of room for you to be able to give your toes a wiggle.
• Any sand and salty water entering your boots will have to be frequently cleaned throughout the day. High cut boot will reduce the amount of sand entering the boot. Low cut shoes will be easier to remove to tip sand out. Choose a boot according to what works best for you. 
• Break in your shoes well before the hike. Even your old boots need to be worn well just before the start of your hike. 
• If you are wearing orthotics and have a choice, spenko covers and insoles are better in reducing friction. 
• See your podiatrist to remove any hard skin build up before your hike. Thick callouses behave differently in a shoe and can cause blistering. 
• Socks should always be snug and comfortable. Please do not wear loose socks. 
• A moisture wicking technical sock (rich in synthetic fiber) with thicker padding under the heel and forefoot will both remove moisture, manage temperature and increase shear dissipating properties of the socks under the areas that usually get blistered. Alternatively, you can combine a natural material snug hike liner sock with a thicker fiber heavier sock. 
• If you prefer military type hiking boots then wool socks are more successful in blister prevention. Natural materials tend to absorb moisture without pulling it away from the skin. Think about sea water entering your shoes! 
• Clean boots and dry feet often. During longer breaks air feet and change socks if needed. 
• Applying deodorant and other topical antiperspirants and skin hardeners may work for some. However, please remember not to try new things when you go for a hike. Sea water entering your shoe or excessive sweating can combine with these agents to create gritty coat that will increase friction over your skin. 
• Avoid applying creams to your skin in the morning. 
• When tired try to walk closer to the waterline but beware of incoming larger waves.
• Use hiking poles.

A LITTLE TLC

Blisters do happen. And they hurt.  If you get one consider this:

• Never burst a blister by pushing on it. Use a sterile needle to carefully puncture a blister at the edges in few spots, then gently push fluid out. Bigger blisters may require you to drain them again every few hours. 
• Once you drain a blister press some clean gauze or felt over it with some bandage in compression. 
• If a blister skin bursts and de-roofs apply a hydrocolloid dressing. However, replace or remove dressing in a couple of hours. Replace at night with gauze and plaster. Keep it clean and free of sand. 
• Doughnut made of felt are ideal as offloading pads over painful blisters. 

DON’T GO UNPREPARED

• If you have corns, callouses, warts or any skin lesions on your foot see your podiatrist for routine care and advise shortly before your hike. While you are there ask as many questions as you can think of.
• Get fitted with your shoes and ask store staff questions.
• Make mistakes and learn from them. Every hiker will have a combination of socks and bandages. Each day will be a day you learn and adapt. Never take advise and stick with it if it doesn’t work for you. 
• Have a second pair of hiking boots in case one gets wet.
• If appropriate for you, wear at night a pair of high recovery socks to help with drainage and muscle recovery. Happy muscles will allow your foot to move better during the day. 
• Use teatree oil foot spray and heel balm only at night after shower to help skin restore. 

-Elena Penkova, Senior Podiatrist, Central City Podiatry
centralcitypodiatry.com.au