Blisters: The Camino's Most Common Enemy
Ask any pilgrim what their biggest physical challenge was and the answer is almost always blisters. They are painful, frustrating, and if neglected they can get infected and end your walk entirely.
The good news is that blisters are largely preventable, and when they do appear, they are manageable if you have the right supplies. Everything you need fits in a small ziplock bag and weighs almost nothing.
Blisters form when friction causes the layers of skin to separate and fluid fills the gap. On the Camino, this friction comes from your shoes, your socks bunching, and moisture softening your skin.
Prevention is everything
- Footwear: Properly fitted, well broken-in shoes are your first defence. Size up at least half a size to account for foot swelling.
- Socks: Merino wool or synthetic moisture-wicking socks only. Never cotton. Change into dry socks at lunch if your feet are damp.
- Anti-friction balm: Applied to clean dry feet each morning. Focus on toes, heels, and the balls of your feet.
- Pre-tape problem areas: If you know your hot spots from training walks, tape them with Leukotape every morning before you set off.
- Stop at the first hot spot: A hot spot is a warm, tender, reddened area where a blister is forming. Stop, apply tape or a plaster, and continue. Five minutes saves days of pain.
- Air your feet on breaks: Every 2 to 3 hours, remove shoes and socks and let your feet dry and cool down.
Treating Blisters When They Happen
Despite your best efforts, blisters may still appear. Here is what to do depending on the type.
Intact blister (fluid-filled, skin still covering it)
The skin over the blister is your body's best natural bandage. If the blister is small and not too painful, leave it intact. Clean the area, apply a hydrocolloid blister plaster directly over it, and keep walking. Leave the plaster on until it falls off naturally.
Large or painful blister that needs draining
If the blister is large, very painful, or in a spot where pressure will burst it anyway, you can drain it yourself.
- 1Wash your hands and the blistered area with soap and water or antiseptic
- 2Sterilise a needle or safety pin with an alcohol wipe or betadine
- 3Puncture the blister at the base with 2 to 3 small holes
- 4Gently press the fluid out. Do NOT remove the skin roof.
- 5Apply betadine or povidone-iodine antiseptic to the drained blister
- 6Cover with a non-adhesive sterile dressing, then secure with tape or a hydrocolloid plaster
- 7Repeat cleaning and dressing each evening until it heals
Deroofed blister (skin has come off, raw skin exposed)
This is the most painful type and the most vulnerable to infection. Clean it thoroughly with antiseptic, cover with a sterile non-adhesive dressing, and secure with tape. Change the dressing daily.
Watch for signs of infection: increasing redness, warmth, swelling, pus, or red streaks. If you see any of these, visit a farmacia or medical centre immediately.
Spanish pharmacies stock Compeed, betadine, sterile gauze, tape, and basic first aid supplies in virtually every town. Carry enough for a few days and restock as needed.
Sun Protection: The Meseta Will Burn You
The Camino Francés crosses the Meseta, a vast high plateau with almost no shade for roughly 200km. Summer temperatures regularly exceed 35 degrees, and even in spring and autumn the UV exposure is significant.
Apply SPF 30+ sunscreen every morning. Reapply every 2 hours, or more often if sweating heavily. Focus on your face, ears, neck, arms, and legs if wearing shorts.
SPF 50 vs SPF 30
SPF 30 blocks about 97% of UVB rays. SPF 50 blocks about 98%. The difference is small, but SPF 50 provides a slightly larger margin of error.
Stick format for the trail
Sunscreen sticks do not leak in your pack, apply easily with one hand while walking, and do not leave your hands greasy. Carry a stick for reapplication and a tube for morning coverage.
Lip Balm with SPF: Your Lips Will Thank You
Your lips do not produce their own protective oils. After a few days on the Meseta without SPF lip balm, your lips will crack, peel, and bleed. Use an SPF 30+ lip balm and keep it in your pocket where you can grab it frequently.
Your First Aid Kit: What to Pack
Keep it small, light, and focused. Everything should fit in a clear ziplock bag stored in an easily accessible pocket.
Essentials
- +Hydrocolloid blister plasters (Compeed), assorted sizes
- +Leukotape or sports tape (roll or pre-cut strips)
- +Sterile non-adhesive dressings (2 to 3 small squares)
- +Antiseptic wipes or small bottle of betadine
- +Safety pins or sterile needle (for draining blisters)
- +Anti-friction balm or stick
- +Sunscreen SPF 50 (small tube or stick)
- +SPF lip balm
- +Ibuprofen (anti-inflammatory, pain relief)
- +Paracetamol (basic pain relief)
- +A few adhesive plasters for small cuts and scrapes
- +Small scissors or nail clippers
Nice to have
- +Kinesiology tape for knee or ankle support
- +Antihistamine tablets for insect bites
- +Anti-chafing cream for inner thighs and underarms
- +Rehydration sachets for very hot days
- +Tweezers for splinters
- +Zinc oxide tape (stronger adhesive)
You do not need
- -A full wilderness first aid kit
- -Bandages, splints, or serious trauma supplies
- -Large quantities of anything
Spanish Pharmacies Are Your Best Friend
The pharmacy system in Spain is excellent. Pharmacies are found in virtually every town and are identified by a green cross sign. Pharmacists can assess minor injuries and sell most of what you need without a prescription.
This means you can carry a lighter first aid kit and restock along the way rather than packing supplies for 30+ days.
Pharmacy hours: Most pharmacies open around 9:30am to 1:30pm and 5pm to 8pm on weekdays. In larger towns, there is usually a farmacia de guardia open outside normal hours and on weekends.