Blisters. Hot spots. Trench foot.
They don’t sound dramatic — until they stop you moving.
When you’re operating far from help, foot care isn’t comfort.
It’s risk management.
This is the difference between finishing the route… and becoming the casualty.
Out feet carry us to some amazing views, I remember how much foot care was drilled into me during basic training in the army. How I ignored it and how I suffered.
Feet need to be looked after, and it isn't that hard.
Why foot care matters more than you think
On expeditions and long days out, your feet take repeated load, friction, moisture, and pressure.
Research shows that foot injuries are one of the most common preventable issues in military and endurance settings (Knapik et al., 2016).
And once skin breaks down?
Infection risk increases
Walking mechanics change
Fatigue rises
Decision-making suffers
It becomes a downward spiral.
1. Get the basics right (before you even leave)
This is where most problems start.
Boot fit
Enough room in the toe box (toes shouldn’t hit the front on descents)
Secure heel (minimise movement = reduce friction)
Try them on late in the day when feet are slightly swollen
Socks matter more than people think
Use moisture-wicking materials (e.g. merino wool or synthetic blends)
Avoid cotton — it holds moisture and increases blister risk
Consider a liner sock + outer sock system for longer days
Break boots in properly
Short walks first
Gradually increase load and distance
Don’t test new boots on expedition
Simple. But often skipped.
2. Manage moisture and friction
Blisters are not just friction.
They’re friction plus moisture plus pressure.
Reduce any one of those, risk drops.
Practical steps:
Change socks when wet
Air feet during breaks
Use foot powder or antiperspirant if prone to sweating
Apply lubrication (e.g. petroleum jelly) to known hot spots
The goal is simple:
Keep skin dry. Reduce rubbing.
3. Spot and treat hot spots early
A “hot spot” is your early warning system.
Ignore it… and it becomes a blister.
What to look for:
Warmth
Redness
Tingling or rubbing sensation
What to do immediately:
Stop
Remove footwear
Dry the area
Apply protection (blister plaster, tape, or padding)
This is one of the simplest interventions that prevents bigger problems.
And yet — it’s the one people push through.
4. Blister management in the field
If a blister forms, your aim is to protect and prevent infection.
General approach (within first aid scope):
If intact and not limiting movement → protect it
If large and painful → consider draining (clean technique, sterile needle, leave roof intact)
Cover with appropriate dressing
Reduce further friction
Red flags:
Increasing pain
Redness spreading
Pus or heat
At that point, you’re managing more than a simple blister.
5. Understand immersion foot (trench foot)
Prolonged wet exposure can lead to non-freezing cold injury (NFCI) — often called trench foot.
This is not just discomfort.
It can become serious.
Early signs:
Pale, wrinkled skin
Numbness or tingling
Cold, swollen feet
Prevention:
Keep feet as dry as possible
Change socks regularly
Allow feet to dry and warm gradually
Management:
Remove from wet conditions
Dry slowly (not direct heat)
Avoid re-exposure
6. Build foot resilience over time
If you want happy feet, by conditioning your feet they will be stronger and cope better.
Gradually increase distance and load
Train on similar terrain to your objective
Strengthen lower legs and ankles
Look after nails (trimmed, not too short)
This isn’t just fitness.
It’s durability.
Practical foot care kit (keep it simple)
Blister plasters (e.g. hydrocolloid)
Zinc oxide tape or similar
Small scissors
Antiseptic wipes
Needle (sterile)
Foot powder or lubricant
Lightweight. High value.
Final thought
Most foot problems don’t come from bad luck.
They come from small things ignored.
A hot spot missed.
Wet socks left too long.
Boots that never quite fitted.
Outdoors, those small things compound.
Look after your feet —
and everything else becomes easier.
References
Knapik JJ, Reynolds KL, Duplantis KL, Jones BH. Friction blisters. Pathophysiology, prevention and treatment. Sports Medicine. 1995.
Knapik JJ et al. Injury rates and injury risk factors among US Army personnel. Military Medicine. 2016.
Centers for Disease Control and Prevention (CDC). Trench Foot (Immersion Foot).
NHS. Blisters – Treatment and Prevention.
Wilderness Medical Society Practice Guidelines for the Prevention and Treatment of Frostbite and Nonfreezing Cold Injuries.
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