500km. Zero Blisters. (and Why Everyone Else Was Limping)

The three things I use on every long trek and why the Camino is basically a walking pharmacy.

Every morning on the Camino I watched the zombie ritual.

5am. White fluorescent lights. Pilgrims sitting on the edges of their bunks, unwrapping bandages from blisters so bad I'd never seen anything like it in my life. Wincing. Taping. Hoping today would be better than yesterday.

---

By the end of the Camino I had a theory: the whole thing is actually a walking pharmacy procession. I saw every blister prevention product ever invented, every blister recovery kit, every wound dressing, every experimental taping technique known to humankind. If I were a pharmacist or a drugstore owner, I would absolutely sponsor the Camino, brand all of it, and put up signs every 10km: Nearest pharmacy: 200m. You're going to need it. Business idea. Someone take it. 

I walked 500+ km on the Camino Primitivo - considered as one of the toughest of the Camino routes. Not a single blister. Same in Nepal. 14 days trekking in the Himalayas. Zero.
​
Here's my system.

I am not a podiatrist. I am not blessed with miracle feet - I actually have plantar fasciitis, which means I already have to be careful about how I treat them. What I do have is a simple three-part system I've used on every long-distance trek for years. It costs almost nothing and takes five minutes a day.

1. Shoes: wear them until they feel like a second skin

This is the non-negotiable. Blisters happen when your shoe rubs against your skin. Shoes that fit perfectly, that your feet know intimately, don't rub.
Buy your hiking shoes or trail runners and then wear them. Exclusively. For at least three months before a long trip. Not just on walks - wear them to the supermarket, to meet friends for coffee, everywhere. They need to feel like they grew on your feet, not like footwear.
For Nepal specifically, break them in properly on increasingly long hikes before you go. One three-hour walk won't do it. You want 20-30 hours of real use before you step off a plane in Kathmandu.
I use two pairs depending on conditions: trail running shoes for warm, dry terrain and hiking boots with ankle support when the ground is technical or wet. Because of my plantar fasciitis, my physio has me in shoes with solid heel cushioning and heel support and honestly this matters more as we get older regardless of injury history. Don't skimp on this.

One more thing about shoes: dry them every single evening. If it was just a sweaty day, unlace them fully and leave them open somewhere with fresh air — inside is fine, just not sealed in your bag. If they got wet from rain or a river crossing, stuff them with scrunched-up newspaper before bed. It draws out the moisture overnight far better than just leaving them open. If there's a heater or radiator available, use it. Putting wet shoes back on in the morning is one of the fastest ways to destroy your feet - the skin softens, the friction increases, and blisters that weren't there the day before appear within the first hour.

My trail running shoes from Decathlon*

My hiking shoes from Decathlon*

2. Socks: merino wool, always, even in summer

Blisters need moisture and friction to form. Merino wool removes the moisture before it becomes a problem. It absorbs sweat fast, dries fast, and regulates temperature so your feet stay comfortable whether it's 5 degrees in the mountains or 30 degrees in the meseta.
Cotton socks hold moisture against your skin. Synthetic socks do better but still don't match merino. If you are still walking in cotton hiking socks, this alone might explain your blisters.
The sock must cover your ankle and heel fully - the most common friction points on long days. Ankle socks leave your heel exposed.

Any good merino hiking sock will do the job. Buy one pair first, wear them for a week, and if your feet feel good - buy three more pairs for the trip.

These are the socks I am using.*

3. Vaseline + tea tree oil: two minutes every morning and evening

This is the part that gets the most skeptical looks. It also works.
Every morning before I start walking and every evening before bed, I take regular Vaseline (the most basic one you can find) and mix in two or three drops of tea tree oil. Then I rub it into my feet, between every toe, around the heel, anywhere that might face friction during the day.
The Vaseline creates a physical barrier that reduces friction before it starts. The tea tree oil does the rest: it's anti-bacterial, anti-fungal, and anti-inflammatory. After a week of hard trekking, when everyone else is dealing with hot spots and minor infections, your feet are still in good shape.
If it rains or you cross a river and your feet get wet, reapply at the next break. Don't wait until camp.

I don't have strong brand preferences here, I buy whatever is most basic and accessible. These are the ones I currently use:
Vaseline* Tea tree oil*

That's the whole system

Three things. Shoes broken in for months. Merino socks. Two minutes of Vaseline and tea tree oil, morning and evening.

I've watched people spend hundreds of euros on blister kits, specialist insoles, zinc oxide tape, and still end up hobbling into Santiago. I've done 14 days in the Himalayas with the above three things and walked out feeling fine.
​
Start simple. Do it consistently. Your feet will thank you on day 7 when everyone else is counting blisters.

---

And if you're actually planning one of these trips - feet sorted, now what do you pack? I've put together full packing lists for both the Camino and Nepal, with everything I bring, why I bring it, and what I've learned to leave at home.

My Ultimate packing list
​Nepal

My Ultimate packing list
​Camino

​Have questions about preparing for a long trek? Drop them in the comments - I read everything.

*Some links in this post are affiliate links. This means that if you buy something through them, I earn a small commission from Amazon - at no extra cost to you. I only link to products I actually use and recommend.