Each year, I seea familiar story play out — a determined Oxfam Trailwalker limping into our clinic post-event, shoes in hand, feet wrecked by blisters. More often than not, they didn’t even make it to the finish line.
Blisters might seem like a minor nuisance — but on a 100 km trek through hilly fire trails and rocky bushland, they can be the very thing that knocks you out. In fact, foot blisters are the most common reason people don’t finish Oxfam Trailwalker. Not rolled ankles. Not dehydration. Just blisters.
After more than a decade in musculoskeletal podiatry — and plenty of pre-Oxfam consults — I can say confidently: most blister blowouts are preventable.
Let me walk you through what I share with every patient preparing to tackle this epic challenge.
Blisters: Your Skin’s Emergency Defence
A blister forms when repeated rubbing, pressure, or moisture irritates the upper layer of skin. Think of it as your body throwing up a cushion to protect deeper tissues. Trouble is, that cushion can burn like fire with every step.
Whether it’s from loose socks, tight shoes, or heat and sweat building up inside your boots, a blister starts small but can derail your walk completely. And on a track like Oxfam’s — where you can’t exactly duck into a chemist mid-way — you need to start the event blister-proof.
1. Break in Your Footwear — Seriously
I can’t say this loud enough: never wear brand new shoes on event day. It’s the rookie error I still see far too often.
Your trail shoes should already have at least 50–70 km of training walks in them by the time race day rolls around. This allows the materials to soften and shape to your feet. Your body also gets used to the way they flex and support you — or don’t.
Here’s what to look for in your Oxfam footwear:
- Firm heel counter to keep the back of your foot stable
- Roomy toe box to prevent toenail pressure and friction
- Secure lace-up fastening (no slip-ons or elastic!)
- Durable outsole for rocky fire trails and wet grass
Quick checklist: Two-pair strategy
| Primary Shoes | Backup Pair |
| Well broken-in (min. 4 weeks training) | Already worn-in |
| Suitable tread for wet & dry | Slightly different fit or brand |
| No hot spots in last 3 walks | Ready for emergencies (wet shoes, heat rash etc.) |
Top tip: Alternate between both pairs in training. That way, your feet adapt to both — and you’ll avoid panic if you need to swap mid-event.
2. Choose Smart Socks: Moisture is the Enemy
Socks play just as much of a role as shoes. Too thick, and they can crumple or trap heat. Too thin, and friction increases. The sweet spot? A moisture-wicking blend.
I recommend a nylon-cotton or nylon-wool blend — Merino wool is ideal in Melbourne’s unpredictable autumn climate, offering warmth and breathability without bulk.
Sock hacks that matter:
- Bring 3–4 pairs and change every 25–30 km
- Always dry between toes during changes
- Avoid “100% cotton” — it absorbs moisture but doesn’t release it, turning your sock into a soggy friction trap
And yes, a few patients have chuckled when I suggest this — but an antiperspirant spray on your feet the night before and morning of the event? It works. Just like underarms, your feet have sweat glands. Keeping them dry reduces shearing.
3. Tape Before Trouble Starts
If you’ve ever finished a long hike with a searing pain under your forefoot or a raw patch on your heel, you’ve felt a “hot spot” — the early sign of a blister.
At Well Heeled, we often apply preventive blister taping with breathable Hypafix or Fixomull stretch tape — it moves with the foot and protects high-friction zones.
We avoid rigid strapping tape unless it’s part of a specific rehab plan — it doesn’t flex well in hiking boots and can actually create blisters.
Key pressure zones to pre-tape:
- Back of the heel
- Ball of foot (especially if you toe-off strongly)
- Under big and little toes
- Along the arch if you’re prone to plantar tension
If you’re unsure how to tape, ask us to demonstrate a method that suits your foot shape — then you can repeat it confidently on your own.
4. Get Routine Foot Care Before You Hit the Trail
I’ve seen it too many times: a well-trained walker gets sidelined by a blister forming beneath thick callus. It’s easy to overlook, especially when the skin’s not broken. But that pressure builds under the hardened skin like a pressure cooker — until it bursts.
Before a big event like Oxfam Trailwalker, we always recommend booking in for a “trail readiness” foot care session with a podiatrist.
What we look for:
- Thickened callus (especially under the ball of the foot or heels)
- Corns on toes or between them
- Ingrown or sharp toenails that could dig in after 30+ km
- Heel fissures that can split with repetitive impact
- Fungal skin or nail issues that may worsen in damp conditions
A good podiatrist won’t just shave everything off either. We know that a small amount of callus can actually be protective — it’s about striking the right balance.
Trail Ready Foot Prep Timeline
| Time Before Event | What to Do |
| 4–6 weeks out | Footwear check, gait assessment, and callus review |
| 2–3 weeks out | Strapping demo + DIY tips |
| 7–10 days out | Routine foot care session (callus, corns, nail care) |
| 1–2 days out | Final sock/shoe check, hot spot strapping, antiperspirant prep |
5. Know Your Feet (Like You Know Your Gear)
Training for a 100 km event like Oxfam Trailwalker isn’t just about kilometres — it’s about data gathering. Not from your Garmin or Strava, but from your own body.
Every step in your training is a chance to observe:
- Do your heels start to rub after 10 km?
- Does your forefoot heat up after long descents?
- Do your arches ache once the trail turns uneven?
We call these “hot spots” — not because they’re literally hot (though they often are), but because they’re warning signs.
These are the areas to watch, tape, and protect on event day.
Case Example: “Amanda, 34, from Eltham”
Amanda came in three weeks before Oxfam with blisters under the balls of her feet — classic “push-off” walkers’ blisters. Her shoes were in decent shape, but her gait was generating excess shear underfoot.
We worked through a simple plan:
- Removed hard callus buildup
- Fitted a low-profile gel pad under the forefoot
- Demonstrated targeted taping for her met heads
- Adjusted her sock layering
- Built her confidence with a 30 km “mock event” in the Dandenongs
She made it through all 100 km with no new blisters, and a smile at the finish line.
6. When You Might Need Orthotic or Footwear Help
If blisters keep popping up in the same area — especially if you’ve tried everything else — the culprit could be your foot structure.
Certain foot types (like very flat feet or rigid high arches) increase friction or load in predictable ways. That’s where a biomechanical assessment can be invaluable.
At Well Heeled Podiatry, we use:
- Digital gait analysis
- Foot pressure scanning
- In-shoe load testing
- Targeted footwear fitting (we stock some key brands in-clinic)
Signs you may benefit from orthotics or footwear modifications:
- Blisters beneath the ball of foot despite taping and good socks
- Midfoot rubbing that worsens with descents
- Persistent heel rubbing even in multiple shoe types
- Secondary issues like shin splints or Achilles pain in training
Orthotics aren’t always necessary — and we never prescribe them just for the sake of it. But for recurrent pressure-related blistering, they can be a game-changer.
7. We’ll Get Your Feet Trail Ready — No Worries
If you’re walking the Oxfam Trailwalker this year — whether it’s your first time or you’ve done it ten times — your feet deserve the same prep you give the rest of your training.
At Well Heeled Podiatry, we:
- Offer pre-event blister prevention appointments
- Provide routine care (nails, callus, corns, skin)
- Show you how to tape your own feet like a pro
- Guide you on sock and shoe choices based on your gait
- Help with orthotic or insole tweaks if needed
Blister Prevention Quick Checklist
| ✅ | Pre-Event Strategy |
| 🔲 | Worn-in, breathable trail shoes (x2 pairs) |
| 🔲 | Merino or blend socks — change every 25–30 km |
| 🔲 | Pre-taped hot spots (ask us how!) |
| 🔲 | Antiperspirant use on feet (especially in warmer weather) |
| 🔲 | Routine podiatry care 1–2 weeks prior |
| 🔲 | Knowledge of your own blister history |
I know the feeling of gearing up for a big challenge. As a podiatrist, but also as a mum and a lifelong Melburnian who grew up hiking the Dandenongs and walking along Half Moon Bay barefoot as a kid, I get why people want to take on the Trailwalker. It’s about community, grit, and purpose.
But let me tell you — the finish line feels a lot sweeter when you’re not hobbling towards it, blistered and broken.
We’re here to help you make it across that finish line strong, proud — and blister-free.
