Camino Foot Care: Preventing Blisters & Injuries for a Comfortable Pilgrimage
The right preparation and a little daily care, can keep your feet happy and healthy
Walking the Camino de Santiago is a life-changing journey. It’s not just about the miles you walk, but the transformation that happens with every step. While your heart and spirit are tested on the Camino, one of the greatest challenges many pilgrims face is much simpler — keeping their feet healthy.
As someone preparing for my own 500-mile trek across Spain, I’ve spent countless hours researching, training, and testing foot care techniques. Along the way, I’ve discovered what truly works to prevent blisters and injuries, and today, I’m sharing these hard-earned lessons to help you start your journey strong and finish with a smile.
Whether you’re a first-time pilgrim or a seasoned hiker, this guide will give you practical tips and strategies for foot care on the Camino.
Why Foot Care Matters on the Camino
Your feet are your greatest asset on the Camino. A blister or injury early in your pilgrimage can turn a joyful experience into a painful struggle. I’ve met fellow pilgrims who had to end their Camino early simply because their feet couldn’t handle the strain.
Here’s why proper foot care matters:
Prevents serious injuries: Small issues like hot spots can quickly turn into infections or stress fractures.
Keeps your morale high: Walking in pain can dampen the spiritual and emotional beauty of the journey.
Ensures you finish strong: With proper preparation, you’ll enjoy every step — even on long, challenging days.
I got a large blister on day 3.
Choosing the Right Footwear
Footwear is one of the most important decisions you’ll make before your pilgrimage. The wrong shoes can create problems that even the best foot care routine can’t fix.
Check out Women’s Shoes and Men’s Shoes
Tips for Choosing Camino Shoes:
Comfort first: Forget about brand names or trends — the shoe must feel comfortable from the first step.
Break them in: Wear your Camino shoes for at least 50 miles of training before departure.
Size up: Your feet will swell after long days of walking. Choose shoes that are at least a half-size larger than your normal size. I normally wear a half size up when I’m hiking-I found that I needed to go a size and a half bigger (I know! My feet felt huge) to give my feet extra room for the decline on the Camino.
Focus on support: Look for sturdy soles and proper arch support to prevent fatigue.
Consider terrain: Trail runners are great for the mostly flat Camino Francés, while hiking shoes or boots may be better for mountainous sections like the Pyrenees.
Pro Tip: Bring two pairs of shoes — one for hiking and a lighter pair like sandals or flip-flops for evenings and rest days.
For more in-depth tips on Camino gear, check out The Complete Packing List for the Camino de Santiago (What You Really Need)
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Rugged terrain on The Camino de Santiago
The Importance of Quality Socks
The right socks are just as crucial as the right shoes. Cheap cotton socks can trap moisture, leading to blisters and fungal infections.
Best Sock Materials:
Merino wool: Breathable, moisture-wicking, and naturally anti-bacterial.
Synthetic blends: Provide cushioning and help prevent friction.
Many pilgrims swear by double-layer socks to reduce rubbing and hot spots. Personally, I like to bring a mix of single and double-layer socks and rotate them depending on the terrain and weather.
Related post:How to Get from Santiago to Finisterre and Muxía – Complete Travel Guide
Preventing Blisters Before They Start
Blisters are one of the most common foot issues on the Camino. The best strategy is prevention, not treatment.
Here’s my step-by-step routine for blister prevention:
Morning Routine:
Clean and dry feet thoroughly.
Apply anti-friction balm or powder to high-risk areas like heels and toes. (I wish that I knew this earlier.)
Use toe socks or liners if you’re prone to blisters between your toes.
Check socks for wrinkles before putting on shoes.
During the Day:
Stop immediately if you feel a hot spot forming.
Apply moleskin or blister tape before it becomes a blister.
Air out your feet during breaks when possible.
Evening Care:
Wash and dry feet well.
Massage with a light moisturizer or natural oil like coconut or olive oil.
Elevate your feet for 15–20 minutes to reduce swelling.
Pro Tip: Pack a small foot care kit with bandages, tape, a small pair of scissors, and blister pads. It will be a lifesaver on the trail!
Strengthening Your Feet Before the Camino
Training your feet is just as important as training your legs and lungs. Strengthening exercises will help you prevent overuse injuries like plantar fasciitis or tendonitis.
Simple Foot Exercises:
Toe scrunches: Pick up marbles or a towel with your toes.
Calf raises: Strengthen muscles that support your arches.
Balance drills: Stand on one foot to improve stability.
Barefoot walking: Strengthens foot muscles naturally (start slowly).
If you’re still in the planning stages of your pilgrimage, check out my Training for the Camino de Santiago: A 12-Week Walking Plan to build endurance and strength gradually.
Dealing With Foot Problems on the Camino
Even with the best preparation, issues can arise. The key is to address them immediately.
Common Camino Foot Problems:
Blisters: Clean, disinfect, and cover with a blister pad or gauze.
Swelling: Elevate feet and use compression socks at night.
Toenail pain: Keep nails trimmed short and straight.
Plantar fasciitis: Stretch your calves and arches regularly.
Never ignore foot pain. If something feels wrong, take a rest day or visit a local pharmacy — there are many along the route, and pharmacists are used to treating pilgrims.
I got Plantar fasciitis, too! And, this is why I’m telling you how to prevent it.
Final Thoughts: Walking With Happy Feet
The Camino de Santiago is a journey of both body and soul. By taking care of your feet, you give yourself the freedom to fully experience the beauty, challenges, and profound moments that the Camino offers.
I often remind myself that every step is a gift. With proper preparation, your feet will carry you all the way to Santiago — and maybe even to Fisterra and beyond.
If you’re just starting to plan your Camino, I invite you to explore more resources here on Camino Chronicles, including my Packing Lists, Route Guides.
Call to Action
Ready to start planning your Camino? Continue to explore The Camino Chronicles website. it has all the resources you need to make your Camino experience better-planning tips. packing guides, and inspiration to help you prepare for your pilgrimage.
And don’t forget to download my free printable foot care checklist — perfect for packing and daily use on the trail!
Buen Camino, my friend — may your journey be as joyful as it is transformative.
Renae