Camino without Blisters

Another article about how to prevent blisters? Does the world need that?

Yes!

As a Camino specialist who has personally walked over 3,000 km and helped countless pilgrims with their Camino journeys, I definitely want to share my two cents on the topic 🙂

And don’t worry—this article comes with no gross pictures!

There are two truly crucial factors:

1. Well-broken-in shoes
2. Genetics

Blisters form where there is friction and pressure. If your shoes have had enough time to conform to your feet, friction points will be significantly reduced.

The second factor might be a bit disappointing since there’s nothing you can do about it. Some people are simply naturally less prone to blisters, while others have more sensitive skin. This is why the usual tips you find online aren’t universally effective for everyone.

Let’s start with the most important point: well-broken-in shoes.

Depending on which Camino route you choose, soft hiking boots or trail runners may be the best option—possibly paired with hiking sandals in the summer.

-> Here’s my article on the best shoes for the Camino Portugués.

It’s important to avoid sweating, so if in doubt, opt for slightly lighter shoes and pack thicker socks as an alternative.

Unsurprisingly, your shoes must be comfortable. Since your feet will swell with all the walking, it’s recommended to buy shoes one size larger than your usual fit.

Well-broken-in means the material of the shoes has spent enough time on your feet that they’ve become a great team.

So, buy your Camino shoes as early as possible and wear them at every opportunity for as long as you can at a time.

When choosing the right shoes, it’s entirely possible that your old sneakers will outperform brand-new, super-expensive trail runners.

My secret tip, which has so far ensured a (nearly) blister-free Camino in 100% of cases, is trail runners from New Balance.

I don’t know the magic behind it, but these shoes have saved many pilgrims who didn’t have enough time to prepare. New Balance shoes seem to require no breaking-in—they somehow fit every foot right out of the box.

So, if you don’t have time to make new shoes comfortable, your chances are good that these can save your Camino too.

If you’re flexible about looks, you can often find them on sale for 50-60€.

Note: New Balance shoes tend to run small, so it’s especially important to buy them 1 to 1.5 sizes larger.

Hiking socks play a major role in determining how much friction your feet experience.

Wearing regular cotton socks is a terrible idea.

Since moisture also increases friction, it’s important to wear sports socks, ideally hiking socks, that match the temperature conditions. You’ll need different socks in autumn than in the height of summer.

Double-layer socks, like Wright Socks, can be lifesavers because the two layers rub against each other instead of the sock rubbing against your skin.

I’ve had good experiences with them, although I feel their quality has declined in recent years. Some summer models started falling apart after just two weeks on the Camino, which makes them too expensive for what they offer.

A cheaper alternative is to pair sheer nylon socks from a drugstore with thin hiking socks from Decathlon.

If you have delicate skin on your feet, deer tallow (available at drugstores) can indeed help prevent blisters. Just try not to think about what it's made from.

If you start applying it daily to your feet about two weeks before your Camino, you'll notice it leaves an unpleasant layer on your feet. This is intentional—it’s your extra protective layer against blisters.

Of course, you’ll continue to apply it during the Camino as well.

Deer tallow can be a valuable tool in preventing blisters, especially if you have sensitive skin. However, you’ll need to accept that your feet won’t feel pleasant while using it, and possibly for a while afterward. But Camino routes aren’t exactly known for leaving you with pretty feet 🙂

Make sure to stock up on a good supply of blister plasters.

Additionally, you can use anti-blister tape (available, for example, at Decathlon) or silicone toe caps, which can be found on Amazon or Temu.

The key here is to protect the skin before a real blister forms. If you feel a spot while walking where a blister might develop, apply something immediately.

Tiny blisters aren’t a big deal—just a bit annoying—but they can turn into massive blisters that have the potential to end your Camino prematurely. That's why it's important not to hope the uncomfortable spot won’t turn into a blister, but to apply a plaster right away, even if it’s not yet a “real blister."

Apparently, special anti-friction sticks can prevent blisters. The concept is similar to the sticks designed to prevent chafing between the thighs.

Compeed offers one of these sticks, but other brands also make them.

I haven’t been able to test it myself to see if it works.

You’ll probably encounter at least one blister along the Camino, but that’s okay as long as it doesn’t turn into a problematic blister that stops you from walking.

The most important thing to prevent this is that your shoes have already logged many kilometers on your feet and have had time to adjust. If you don’t have time to break in your shoes, New Balance might be your lifesaver.

Double-layer socks or socks with sheer nylon stockings, as well as deer tallow, can help prevent blisters as well.