The Best Ways to Prevent and Treat Blisters When Rucking

Blisters are a common nuisance when rucking, but they don't have to halt your progress. With the proper footwear, preventative care, and treatment when blisters do occur, you can keep your feet healthy and comfortable on the march. Getting ahead of friction, moisture, and impact is key to avoiding blister formation in the first place. But even experienced ruckers occasionally develop blisters. Knowing how to properly care for blisters helps prevent infection, reduce pain, and get you back on the trail as quickly as possible. At Ruckliving, we believe that by understanding what causes blisters, taking preventative measures, and treating blisters appropriately when they develop, you can rack up miles blister-free.

Choosing the Right Socks and Boots

One of the best ways to prevent blisters while rucking is to wear the proper footwear. Thick, moisture-wicking socks that fit well are essential to avoid excessive friction on your feet. Look for socks specifically designed for hiking and rucking that are padded in blister-prone areas. Synthetic blends tend to work better than pure cotton.

Well-fitting boots are also key. Break in new boots gradually by wearing them on short walks before going on a long ruck march. Make sure to get properly fitted boots with enough room for your toes and avoid boots that are too narrow or tight. Consider boots with drainage ports to allow sweat to escape rather than soften the skin.

Using Foot Powders and Lubricants

Applying foot powder inside your socks can help absorb moisture and reduce friction. Look for powders with ingredients like zinc oxide or talc that will keep your feet dry. Reapply frequently during your march to prevent blisters, especially once your feet become damp.

You can also lubricate feet before rucking using petroleum jelly or anti-chafe balms. Coat blister-prone areas like heels, toes, and balls of feet to allow socks to glide over the skin instead of rubbing. Reapply every few hours for continued protection.

Wearing Double Socks

Wearing a thin inner sock under a thicker outer sock provides an extra layer of protection and absorption. The inner sock acts as a liner that absorbs sweat, while the outer sock provides cushioning. Try using synthetic moisture-wicking liner socks paired with thicker wool hiking socks. Keeping feet dry is key to preventing painful blisters.

Taking Breaks and Changing Socks

During long ruck marches, take regular breaks to air out your feet, reapply foot powder, and change into fresh socks. Swapping damp socks for dry ones helps minimize moisture that could otherwise lead to blisters. Having extra socks on hand gives your feet a chance to fully dry out before putting your boots back on.

Allowing Your Feet to Toughen Up

Like any new activity, rucking takes some getting used to. Allow your feet time to toughen up and adapt to the demands of long-distance walking with weight. Build up your mileage gradually over several weeks instead of jumping straight into long ruck marches. Consistency is key: the more regularly you ruck, the stronger your feet will become.

Caring for Existing Blisters

If you do develop blisters, it’s important to properly care for them to avoid infection. Leave small, intact blisters alone—the skin is protecting the underlying tissue. Avoid popping blisters unless they are large, painful, or at risk of breaking. Wrap them with protective padding to prevent rubbing.

To drain a blister, wash your hands and sterilize a needle. Make a small puncture at the edge and gently press out the fluid. Leave the skin flap intact to protect the blister. Apply antibiotic ointment and cover with a blister bandage or moleskin. This helps prevent infection while still allowing drainage.

For broken or torn blisters, carefully wash with mild soap and dab dry. Apply antibiotic ointment and cover with a hydrocolloid bandage, which absorbs fluid and promotes healing. Change the bandage daily. Seek medical care for signs of infection like redness, swelling and pus.

Knowing When to Take a Break

If a blister becomes severely painful, take a break from rucking to allow it to begin healing. Try low-impact activities like hiking or biking while avoiding friction on the blister until it has fully closed. Severe or recurring blisters may signal the need for new boots or changes in foot care regimen.

While blisters are often par for the course, taking preventative measures and promptly treating blisters can get you back to comfortable rucking. Pay close attention to your feet, wear moisture-wicking socks, use lubricants, ease into mileage, and properly care for any blisters. With the right preparation, you can tackle even the toughest ruck marches blister-free.

The Importance of Proper Footwear

Investing in quality footwear tailored to rucking will go a long way toward blister prevention. One of the key factors in preventing blisters during rucking is choosing proper footwear. Well-fitted boots with adequate room in the toe box can help minimize friction that leads to blisters. New boots should be broken in gradually to allow feet to adjust. Consider drainage ports in boots to let sweat escape rather than soften skin. Thick, moisture-wicking socks also reduce rubbing by absorbing sweat and providing an extra layer of cushioning. Sneakers can also be useful for rucking, but as previously mentioned in one of our articles, there are several factors to consider. To learn more about rucking with sneakers, read our article here.

The Double Sock Method

Wearing a thin liner sock under a thicker outer sock provides double the protection. The inner sock acts as a second skin, wicking away moisture. The outer sock absorbs sweat from the liner sock and provides extra cushioning. Using synthetic moisture-wicking liners paired with padded hiking socks keeps feet dry and comfortable inside boots. The double layer reduces friction and shear which causes blisters.

Allowing Time to Toughen Feet

Rucking places significant demands on your feet that require time to adapt and strengthen. Allowing adequate time for your feet to properly toughen up before jumping into long ruck marches is one of the most important things you can do to avoid painful blisters.

When you first start rucking, begin with short distances, light weight, and an incremental training approach. This gives your skin time to gradually thicken and build resistance to blisters. Starting off too aggressively with long ruck distances, heavy weight, or poor-fitting boots is a recipe for debilitating blisters.

Be patient and slowly increase your ruck training mileage over the course of several weeks or months. The impact and shear forces generated by the combination of weight on your back and miles walked take time to adjust to.

Consistency and frequency is key. The more often you ruck, the quicker your feet will strengthen and be callous. But avoid overdoing it too soon before the skin has adapted.

Proper preparation like broken-in boots, moisture-wicking socks, and lubricants will help, but cannot replace the need for a gradual build-up. Jumping straight into long marches before your feet have time to properly toughen up is likely to end in painful blisters.

Allowing adequate time for your feet to strengthen and be callous will prepare them for the demands of long-distance rucking. Patience in the early stages of training is well worth avoiding blisters that could set back your progress. With a gradual build-up, your feet will be march-ready in good time.

Treating Unbroken Blisters

Small, unbroken blisters can be left alone—the skin provides protection. Avoid popping intact blisters. Pad blisters with moleskin or blister bandages to prevent further rubbing. If large or painful, drain the fluid with a sterile needle at the edge. Leave the skin in place and apply antibiotic ointment and a bandage. This allows drainage while keeping the blister protected.

Caring for Torn or Infected Blisters

Broken blisters need proper care to prevent infection. Gently clean with mild soap and water and apply antibiotic ointment. Cover torn blisters with a hydrocolloid bandage, which absorbs fluid and promotes healing. Look for signs of infection like redness, swelling, and pus. Change dressings daily to keep the area clean. Seek medical treatment if infection develops.

Knowing When to Take a Break

If a blister becomes severely painful, take a break from rucking to allow healing. Try low-impact activities like hiking or biking to maintain fitness while avoiding friction on the tender area. Large or recurring blisters may signal issues with footwear or foot care regimen. Adjust your training schedule and gear to prevent further blister formation before resuming long ruck marches.

During long ruck marches, take regular breaks to air feet, reapply powders and lubricants, and change into fresh socks. Swapping damp socks for dry ones minimizes moisture that softens skin and leads to blisters. Having extra socks allows your feet to fully dry before putting boots back on. Even a short break can make a big difference in preventing blisters.

Rucking requires proper foot preparation and care to avoid painful blisters. With moisture-wicking socks, lubricants, graduated training, and prompt blister treatment, you can keep your feet healthy and comfortable on the march. Pay close attention to your feet and make adjustments as needed. With the right precautions, you can log miles blister-free.

In a Nutshell

Rucking requires the right socks, boots, and foot preparation to avoid blisters. But even with the best precautions, blisters happen. Knowing how to properly treat blisters keeps them from getting infected so you heal up quickly. With some adjustments to footwear and foot care, blisters don't have to hold you back from logging miles. Happy rucking!