How to Avoid Blistered Feet when Backcountry Skiing
By Avi Kleiman
Climbing mountains is a rigorous activity. It takes mental and physical toughness to transport your body and equipment to the top of a mountain. Throughout the journey a lot can go wrong. Equipment can break, the weather can suddenly change for the worse, or someone can get injured. I have found that the most common injury on a multi-day backcountry skiing trip is one that is often given very little consideration; blistered feet.
On several occasions I have seen members of our group turn around or stay at camp due to the grueling pain of blistered feet. In this article we are going to discuss measures that can be taken to help avoid blistered feet when backcountry skiing.
About Savvy Touring
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How to Avoid Blistered Feet when Backcountry Skiing
What causes blistering
The root cause of blisters is the friction from long hours on your feet. When you combine this with ill-fitting boots and excessive moisture (sweat) build up, you have a formula for painful climb-ending blisters. Luckily you can avoid these nasty fluid filled bubbles by taking a few simple precautions.
Boot Selection
It is best to visit a store, try multiple pairs, and speak with a boot fitting specialist. This will help you to find a pair of boots that is both comfortable and functional. Here are a couple tips on selecting ski touring boots.
Flexibility
The best prevention for blistered feet is wearing the right boot. Alpine touring ski boots are designed with varying degrees of flexibility. Depending on the intended use, you will want more or less flex. If you are planning on long multi-day trips where most the time is spent hiking, you will want lighter and more flexible boots (and lighter skis to match). However, if you only intend on short hikes in the backcountry just off the resort (“slack-country”), then you may prefer stiffer boots and more burly skis for better performance on the downhill. Either way, you will want to have a good range of motion on the cuff to allow for efficient and comfortable strides when going uphill.
Fit
Ski boot liners will be the most plush on the day you buy them. However, over time the liner will compress and you will start to feel the shape of the outer shell. When selecting boots, remove the liner and put your foot into the shell. A good fit for a shell should have some room inside of it; about half an inch to three-quarters of an inch behind your heel is a good range for ski touring boots.
When the liner is back in the boot, it should feel snug. This is okay as the liner will compress over time. Keep in mind that your feet will swell over long hikes due to increased blood flow and heat. Your toes should just touch the front of the boot but also be able to pull back when you flex.
With a ski boot that fits just right and has a comfortable range of motion, your chances of developing tour-ending blisters on your feet are much lower.
Sock Selection
When selecting ski socks for touring, most people consider the warmth, thickness, or even weight of the sock. But what about it’s anti-blistering properties? Your ski socks are the first point of contact to your feet. So, it is important to have socks that are designed to take on long hikes. Here are a few tips for selecting ski touring socks to help avoid blistering.
Fit
Always use socks that are a snug fit (but not too tight as to restrict circulation). Loose material will lead to increased friction and moisture build-up. As discussed above, these two factors are a sure fire way to create blisters.
Material
Avoid cotton at all cost. Cotton is absorbent and will cling to skin when wet. Furthermore, it is a poor insulator.
The best hiking socks are made of 100% merino wool. They are very good at wicking moisture away to keep your feet dry. The material is also very breathable and has just enough flexibility for striding motions. Lastly, merino wool has an exceptional warmth-to-weight ratio allowing a slightly lighter foot for all you gram-counting hikers out there (of which I am one!).
Design
High performance ski socks are not simply made in a tube-like form. Socks that are designed for hiking should have reinforcements on the toe and heel as these are high-wear zones. Some hiking socks will also have lighter material on low-impact areas to allow for more breathability.
In my opinion, having the right socks is the best way to prevent blistering on your feet as it is the direct contact to your skin. In our next article we will go more in-depth on how to select the best socks for backcountry skiing.
Know your limits
As mountain climbers we have an urge to push the limits. However, your feet and boots need time to prepare for the longer hikes.
If you have a brand new pair of touring boots, don’t jump in to a multi-day trip. Get a couple of small hikes in to break in the mould. The hard plastic boots will “learn” the shape of your foot over time.
In addition, if you haven’t done much hiking in several months, don’t go straight for an 8 hour hike. Give your feet a fighting chance by toughening up on smaller hikes first.
On the skin track
There are also a few things you can do while skinning up a mountain to help prevent blistering.
- Pre-taping: If you have a soft or trouble spot (like the back of your heel), you may want to tape them up before hiking rather than waiting for a blister to develop first.
- Catch it early: If you feel a blister developing, stop and deal with it right away. Use medical tape, band-aids, or liquid skin to cover the blister and prevent it from growing.
- Trim your toenails: Long toenails can break your socks and lead to blistering. You also might seriously damage or lose your toe nail when boot packing.
- Change and clean socks: Dirty socks will be tough and create more friction against your skin. Clean your socks when possible or bring enough pairs to have one per day on a multi-day trip.
Selecting the right boots and socks can save your feet from painful blistering and keep you on the mountain longer. I hope you can apply some of the tips above so you will never have to turn around from an objective due to painful blisters.
If you liked this article or have something to add to the discussion, please leave a comment below!
Stay safe, stay Savvy, and get out there!
Avi Kleiman
Founder, Savvy Touring Company Ltd.
For Life in the Backcountry
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