Socks and foot-care gear for trips

A blister is the skin's response to friction. When the foot slides a little in the shoe with every step, the layers of skin rub against each other. At some point they separate and fluid collects in between. Damp, softened skin is much more prone to this than dry skin – which is why blisters often appear on hot or wet days.

Socks step in exactly here. They cushion areas under a lot of pressure, such as the heel and the ball of the foot. They move sweat away from the skin. And they fill the space between foot and shoe so the foot slides less. Wool and synthetics still keep you somewhat warm when damp because they hold air between their fibres. Cotton, in contrast, soaks up water, becomes heavy, sticks to the skin and cools down.

Cold feet are often linked to wet too. Wet socks carry heat away from the foot much faster than dry ones. Socks or shoes that are too tight and squeeze the foot can also slow the blood flow and let it get cold.

The sock must suit the shoe. A thick sock in a close-fitting shoe presses; a thin sock in a roomy shoe lets the foot slide. So always test socks and shoes together, ideally on a few shorter walks before a long trip. Look for flat toe seams and make sure the sock does not wrinkle.

When putting socks on, pull them smooth so the heel of the sock really sits on your heel. Then lace the shoe so the foot does not slide forward when going downhill. Some people wear a thin second sock, called a liner sock, under the hiking sock. This can reduce friction but does not help everyone – try it on short trips.

The small foot kit belongs in every day pack: a dry spare pair in a stuff sack, some tape or blister plasters and small scissors. On multi-day trips an extra pair that you wear only at night is worth it. That way you always have something dry, however wet the day was.

The most important rule is: stop at the first hot spot, not at the blister. A hot spot feels warm or burning, or looks red. Take off the shoe and sock, dry the spot and put a piece of tape over it. Also check for sand or grit in the shoe – even a tiny grain can cause a blister.

Use longer breaks to open your shoes and air your feet and socks. Damp skin dries out and becomes tougher again. You can dry wet socks on the outside of the pack during the day and on your body at night, for example inside the sleeping bag.

Many people hesitate to stop the group for a few minutes. But five minutes for a piece of tape is much less than days with a painful blister. Especially on long walks, for example when buses and trains are not running, the state of your feet decides how far you get.

In the cold, feet are especially at risk because the body reduces blood flow to hands and feet to keep the core warm. Numb, very pale or painful feet are a warning sign. Then: get to a sheltered place, put on dry socks, warm the feet, end the trip and get medical help if the problem persists.

This entry describes gear and prevention, not wound care. A blister that is open, red, hot or swollen needs qualified care. Anyone with diabetes, circulation problems or existing foot injuries should seek medical advice before longer trips, because small injuries may then be noticed less or heal more slowly.

The basic rules of foot care have hardly changed in decades: keep feet dry, act early, avoid cotton. Mountaineering handbooks therefore treat socks as part of the basic kit, on a par with the shoe.

Good socks wear out too. When they get thin at the heel or ball of the foot, or their cushioning is flattened, they protect less well. Which sock is right for you depends strongly on your foot and your shoe – trying things yourself is more reliable than any recommendation.