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Whether for training or fun, I’ve been on a solid trail pretty much every week for the past year and many times hiking day after day too. Even running the low end numbers, 50+ hikes adds up to hundreds upon hundreds of miles and something like 150,000 feet of vertical gain in a year. It’s not enough to set any records I realize but more than adequate to draw this simple conclusion: feet suck — a lot. I don’t care what tricks you’ve read, what fancy boots you invest in or insoles you add, the repetition of a million steps is going to hurt sooner or later.
Having the added curse of bigger feet than most boots are made in has made me somewhat of an expert in the area of foot comfort, trial by blister you could say. As I sit around today packing up everything under the sun for a few ways away from home, I wanted to pause to share my “wisdom” on socks which, despite their seemingly minor role, are one of the most important items for maintaining comfort on my trip or yours.
Rule #1: Never hike with a cotton sock.
Sure, you have a ton of cotton socks from that last Costco trip at home and ya, you’ll probably be just fine with them on that 3 mile flat trail by your house, but if you’re hiking any real distance, you simply don’t want a cotton product on your feet or anywhere else near your body. Why? Cotton absorbs moisture making it wet even if your shoes stay perfectly dry (wet feet = blisters); cheap cotton can be rough and create friction as you step and last off, cotton takes forever to dry making it nearly useless if your feet get soaked or to just change out on multi-day trips.
Bottom line: Two good pairs of wool or synthetic socks can support you on an entire adventure.
To layer your socks or not?
When I first started hiking a lot, I’d blister up right and left. Boot changes (bigger = less friction, just not too big of course) and tape helped but it wasn’t enough to address how hot and thus sweaty my would feet get (again, wet feet = blistered feet and blisters that come right off too… eww!) Adding in a very thin synthetic liner (I usually wear Wigwan’s liners) and switching to a lighter main sock changed things immensely for me by keeping that initial contact material dry so my feet wouldn’t chaff. Others swear by talcum type powders to stay dry or lubricants like Body Glide to prevent friction altogether, but layering has worked for me so far.
For some hikers I know, no amount of layering or powder does the trick and they simply have to resort to changing socks out throughout a climb as hot spots start to creep up. If that’s what it takes, no worries, your feet are what matter most in stepping! Just be sure to let your feet dry out a bit between changes to get the best results on new socks and always bring spare socks in case yours do get soaked… changing into clean, warm layers is amazing even if you do it only once in a year.
Bottom line: Start with a single, mid-weight sock; try liners if you sweat, blister or want to go thinner.
Picking the right sock thickness.
The number of sock options in a good sporting goods store can put the selection of grocery store’s candy aisle to shame. For most people, what to wear is a rotation that changes by season & boot type ranging from a fairly light sock in trail running shoes up to a trekking (less aggressive) / hiking (more aggressive) sock for summer trips and a thick sock for snow or mountaineering.
Ironically, many people with cold feet will opt for super thick “around the house” style socks which can easily end up constricting your feet (especially as they swell up over the day), reducing circulation and thus making them colder. Be sure your socks are not too tight, especially for layering up and that they breath to let out heat and sweat. Furthermore, thicker socks will compress down during the day’s adventure, changing the free space in your boots and allowing more airflow so if you have too much room at first, think about your boots rather than just adding more cushion to try and fill it in.
Personally, I wear the same style of sock in just about any outdoor setting: ultra light cushion trekking socks. This help my always warm feet stay a little cooler in summer conditions while I’ve invested in a solid pair of insulated La Sportiva boots for alpine settings that more than does the trick when I do need to worry about cold. The downside of light and ultra light socks is of course the lack of padding which I feel on my toes most but a little climbing tape on the worst offenders and some upgraded insoles has mostly fixed that up.
The bottom line: Go as thin as you’re comfortable with both in padding & warmth but don’t be afraid to adjust socks by use!
Not all brands are the same.
If you hike here and there you probably don’t care about the perfect sock that will last two lifetimes so go ahead and get the bulk pack at your big box store. However, if you’re going to be in boots for an entire week or week after week then weave, thread and sock quality totally matter and are totally different by brand. Being a cheap smart shopper I just kept picking up the same socks at first, assuming one brand’s trekking sock would be like another’s until an REI employee told me to stop buying REI socks and play with some other options… It’s pretty impressive to compare even just the feel of top end and mass market socks but what really gets telling is how they perform as you pull the material out and see the density and layers.
Of course running to the very top end is not necessarily the right call and you may be able to get away with something more basic if you’re ok with a thicker sock or have less issues in general. With my love of light socks, I’ve become a huge believer in Darn Tough, they deliver a ton more cushion and durability than my previous storebrand socks without taking up more space, though you pay for it. In the winter, my old Smart Wool hiking socks have found new life serving in my around-town snow boots too.
The bottom line: Quality counts but so does your wallet so try a few out and find your balance.
Combine your favorites socks with your new favorite insole.
I’d be remiss in pretending that the right socks are enough on their own to keep your feet supported in even a great pair of boots. Truth is, boot companies put a ton of effort into the structure, materials, layers, and functions of their product but generally leave you with little more than a flat piece of foam to stand on. If you pull the stock insole out of your shoe, you’ll find that it likely has no contour, no real padding to speak of and after a few good uses even those generic insoles at the corner drugstore look impressive.
Trust me, the thought of spending another $40+ after picking up expensive boots has always pained me but do yourself a favor and at least try playing with a few insoles before you hit the trail in your new boots. Thankfully there are many options across price ranges: I’m mostly a Superfeet fan myself (green with my crummy arches) given the plastic structure of their inserts which helps them keep my foot supported far longer than anything else has, but they come at top cost too. Experimenting out lately, I’ve started using an insole from Sole (Ed Viesturs edition) in my general hiking boots which can be heat-molded for a more precise fit and do wonders for cushion even I’m not certain of the arch part yet. If your feet are “normal,” you may be able to get away with something much more basic to just add some proper padding and a little rigidity.
The bottom line: Throw out those basic insoles and upgrade. You can always move them between shoes too!
Find the best sock and stay with it.
In my time exploring the outdoors the single biggest mistake I’ve made was not trusting my system on Mount Rainier last year. Liners are apparently a less popular solution these days so when I heard guides and shop employees tell everyone that they go with a single sock, I followed along. What resulted was nearly immediate blisters which I ended up walking on for another 13 miles and 7000′ vertical feet up (and as many down) — it was a rookie move that would have been prevented if I just kept doing what I had trained in.
I tell that story regularly to hit home the golden rule of socks, insoles and hiking footwear in general: when you have something that works, don’t mess with it. Obviously finding the perfect fit requires testing but that’s something to do on short[er] trails or with backups / alternatives on hand… and when you have them, use them. I hate stopping even when things hurt but you’re really much better off throwing a little tape (duct tape for heels, climbing tape for toes) or a new sock on than enduring a blister for 20 more miles.
And oh, for the ultimate in comfort, get a good pair of trail runners for approach shoes and ditch the boots every moment you can (especially the mountain ones).
