Foot blisters on the Way of St. James

Don't listen to advice like, 'Pff, I walked 800 km without a blister and without doing anything special.' Or, 'Wear these socks and you won't get a blister.' There's always an exception to the rule. And it's great if someone has walked hundreds of kilometers without any problems. It's great if they could also carry a 12 or 18 kg backpack without any issue. (It's often the same people! But it's far from the majority.) So, start from the principle that you are a 'normal' person, with a body that has its strengths and weaknesses. Anyway, it's by listening to your body, training a bit with your equipment, and testing that you'll find the answer that suits YOU. But having blisters isn't inevitable (at least for most walkers). It must be acknowledged that for some people, no matter what they do, they won't be able to prevent blisters. With the following advice, they can still 'limit the damage'. Want to avoid them (or have fewer)? Remember one thing: it's heat that generates blisters. Starting from this observation and considering that everyone has feet that heat up at different speeds, you'll need to do everything to avoid this. Conversely, a foot that is too wet (in the case of walking with wet shoes) can also cause blisters, as the skin has become fragile. You also have to take the environment into account. Walking in the summer at 35°C (and sometimes more!), it's not the same for your feet as walking in a temperature of 18°C (or less). And, if in addition to the 35°C you are on a paved section, it's an aggravating factor!

Caring for blisters on the feet

There are two main approaches. A 'cautious' one, which recommends letting nature take its course, and another, which advises puncturing the blister with a sterilized needle. In the first case, as soon as the blister appears, you can apply a 'second skin' type of bandage that will cushion the pressure and help relieve pain. If the blister isn't too big, you can continue walking until the end of the stage.

The most well-known brand for this is Compeed. The second solution has the advantage of providing almost immediate relief, as it is often the fluid-filled blister (lymph) that hurts because it pulls on the skin.

In this case, you should protect the area with a Compeed patch or a sterile bandage, for example.

Ideally, the blister will burst on its own. However, in this case, do not remove the skin. The blister would become an open wound that could become infected. It may partially come off on its own. In this case, and initially, you should protect the area with a 'second skin' type of bandage. In the evening, it is best to remove this patch (some people leave it on in the case of a Compeed), and apply a drying antiseptic like eosin, and let it air dry overnight. You can find small single-dose tubes of eosin in stores.

You will have no trouble finding these bandages in any French, Spanish, or Portuguese pharmacy, as they are accustomed to serving pilgrims on the Camino de Santiago.

Please note that it is important to follow the instructions for use carefully. Read the leaflet before applying the Compeed blister plaster. Disinfection should be performed prior to application.

Shoes

Some hikers swear by sandals (mind you, not flip-flops! We're talking about hiking sandals with toe protection). These seem to offer quite a few advantages, such as preventing overheating as you don't wear socks and they are open... If you don't wear socks with your sandals, which seems logical, be careful to moisturize your feet with a cream, as your skin is likely to dry out quickly (especially at the heel), increasing the risk of cracks.

If you haven't already, be sure to read our complete article on hiking footwear

For those wearing hiking boots :
Stop every two hours or so (for 5-10 minutes, no more) to allow for ventilation. Remove your socks if possible to accelerate drying and cooling of both boots and socks during this 5-10 minute period (avoid direct sunlight). Remember, the frequency of breaks may vary depending on your feet and the environment.

During this break, don't hesitate to reapply some anti-chafing cream. If you notice any areas starting to turn red, apply small pieces of Elastoplast or anti-blister tape. If one foot is excessively hot and your socks are very damp, take the opportunity to put on a fresh pair of socks. Let the damp socks dry on your backpack (using safety pins) during your hike, and then place them back in your pack, out of direct sunlight.

Should we reiterate the importance of Gore-Tex footwear or an equivalent breathable system? Investing in good hiking socks (or trail, trek, etc.) is highly recommended. Even double-layered socks do not guarantee blister prevention (which is complex and can work in some cases but not for everyone). Wearing two pairs of socks is even less advisable; while it may seem logical, two pairs prevent adequate foot ventilation. And although it may initially reduce friction, the increased foot temperature can lead to the same result: blisters.

Alternatively, consider using original double-layer socks (such as RYWAN Bi-socks). According to some reviews, they are very durable. Additionally, they have an antibacterial treatment. Personally, I have purchased a pair but found them to be slightly too thick and warm. This is expected, as they are essentially two pairs of socks in one. Depending on your shoe size, your feet may feel too constricted.

If you choose the wrong pair, blisters are almost guaranteed. You should choose socks suitable for warm weather, as you're not going winter sports (unless you're hiking between December and April, in which case you might encounter snow on certain trails). Even within the same brand, not all models are created equal. The choice can be difficult due to the vast number of models available, which is why we recommend a tried-and-true option. Additionally, be careful of long toenails, as they can easily tear a hole in your socks. More seriously, you risk a subungual hematoma. This appears as a more or less large black spot visible through the nail (in severe cases, the nail may eventually fall off after several weeks).

Our advice :

Opt for an anti-friction ointment. For example, NOK by Akiléïne (you can find in Amazon shop), or the pilgrim's balm from the monks of Ganagobi (see their shop menu), or a similar product from your favorite sports store. Don't skimp on the quantity in the morning, and massage well to ensure the product is absorbed. Consider using this product for a 15-day to 1-month period before your trip. NOK ointment contains shea butter, which softens the skin. Akiléïne and NOK brands are available in pharmacies.

For ultimate protection, consider a 3-to-4-week treatment with Akiléïne's TANO tanning lotion before your trip. It's a bit of a nightly commitment, but your feet will feel like they're covered in Kevlar. 😄 !

To complete this article, read the one dedicated to read the one dedicated to hiking boots for the Way of St. James.