My Secret Weapon Against Blisters on Trail? Hiking in Toe Socks

This is a sponsored post brought to you by Injinji.

My first introduction to toe socks was on the Appalachian Trail in 2021. Someone at a shelter was demonstrating their dexterity by picking items up with their feet. Clad in white Injinji Sock Liners, these monkey toes stuck out in my memory. Yet I didn’t think much more about sock liners for the duration of my thru-hike. My feet were often wet, but they never blistered. I believed the trail gods had smiled down on me and blessed me with blister-proof feet … that is, until my first time hiking in the desert. 

In 2023 I ventured out to the Arizona Trail, where within the first week my feet were covered in blisters ranging from dime- to quarter-sized. I had the equivalent of an entire change purse represented on each foot. By the end of my first week on the AZT I was in pain and in desperate need of help.

Toe Sock Convert

Salvation came in the form of toe socks. While browsing the sock selection at an outfitter in Tucson, AZ, I found myself flashing back to those sock-clad monkey toes I’d encountered on the AT. After consulting my hiking partners and the internet, I was convinced: the only solution to my blister problem was to begin hiking in toe socks.

My friend recommended the Injinji Liner Crew, and I bought a pair on the spot. I doctored my blisters to the best of my abilities, taped up my feet, slipped on my new toe sock liners underneath my standard hiking socks, and was off. 

I didn’t get another blister the rest of the trip, and I’ve been a toe sock enthusiast ever since.

Why Toe Socks Are Perfect for Hiking

My story isn’t unique. Hiking forums abound with rave reviews from folks who swear by Injinji’s product line. What’s all the fuss about, and why do toe socks seem to make such a big difference? 

There are three key reasons Injinji’s toe socks are so popular for hiking:

1. Hiking in Toe Socks Can Prevent Blisters

Blisters form when fluid fills the space between layers of skin. Typically, this happens when the top layer of skin, the dermis, gets damaged and separates from the second layer of skin, the epidermis. This damage, in turn, often is the result of friction or burns. For hikers, this could be from skin-on-skin friction, like your toes rubbing against one another, or skin-on-material friction, like your heel sliding up and down against the back of your shoe.

The first sign of friction is usually a hot spot, or an area of the skin that literally feels hot and sore and will eventually progress to a blister. If you have ever had a blister, you know how debilitating they can be. Blisters can rupture and even get infected if left unattended.

I have seen too many hikers forced to take time off trail to tend to their blister-riddled feet. This is the kicker: all that suffering and inconvenience could likely have been avoided with something as simple as wearing lightweight toe socks to prevent friction while hiking.

The toes are one of the most blister-prone areas on the foot. Standard socks have all five toes bunched together and fighting for space, a situation that can lead to skin-on-skin friction when the toes rub against one another. Add in some dirt and sand, and you have prime blister-making conditions.

That’s exactly what happened to me on the AZT: my big toe and second toe were constantly rubbing against one another. It wasn’t until I added the Injinji sock liner that I got some relief. Injinji figured out that separating each toe with fabric cuts down on skin-to-skin friction and, in turn, helps to prevent blisters.

2. Hiking in Toe Socks = Total Foot Utilization

It’s no secret in the hiking community that many long-distance hikers prefer shoes with a wider toe box. Allowing the toes to splay helps to increase your balance and stability, similar to walking barefoot. If our footwear is moving in that direction, shouldn’t our socks do the same? Most standard socks still mimic a narrow toe box. Injini’s socks create space for each individual toe, allowing the toes to splay naturally. 

Having your toes spread instead of being pressed together helps you to move more ergonomically. Full body alignment goes from the ground up and truly begins at the feet. Giving your toes the space to expand and splay allows a hiker to use their whole foot to step forward. You can really notice a difference here, especially when moving at faster speeds (e.g. trail running).

Like many thru-hikers, after the AZT I began trail running as a way to stay active when I’m not hiking. Now that I have experience as both a hiker and a runner, I have noticed a huge difference in my gait depending on which socks I am wearing.

When I wear my favorite pair of Injinji Ultra Run Mini-Crew socks, I feel more stable bounding over rocks and roots. When I run in a standard pair of socks that don’t offer toe separation, I notice that I move more cautiously over obstacles.

I truly believe that my body feels more balanced when my toes can freely splay rather than being cramped together. I may not consciously notice this shift, but my body feels more balanced and is able to move quickly and confidently when my whole foot is being utilized.

3. Toe Socks Are Better for Moisture Management

Whether it be from rain, snow, or sweat, your feet are going to get wet on the trail. It’s important to keep your feet dry in order to minimize discomfort and potential blisters. On the AZT, I kept my shoes on to cross the raging East Verde River and was grateful for my quick-drying socks and trail runners on the other side.

Many Injinji socks offer a blend of fibers that wick away moisture and work overtime to keep your feet dry. The most popular fiber types used in Injinji’s socks are merino wool and COOLMAX EcoMade.

Merino wool is a naturally occurring fiber that comes from merino sheep. The wool of the merino sheep is sheared and spun into fibers to be made into many of the hot ticket clothing items we know and love today.

Merino wool is so popular in the hiking world because it is antimicrobial, moisture-wicking, breathable, renewable, temperature-regulating, and soft. Injinji uses Responsible Wool Standard (RWS) Certified Merino wool to ensure that each pair of wool socks is made with ethically sourced wool.

Aside from their merino wool line, Injini also uses another special fiber in many of their socks. COOLMAX EcoMade is an enhanced polyester fiber that offers maximum moisture control. According to Injinji’s website, “The COOLMAX technology in the socks wicks sweat away from skin to the surface of the fabric, where it evaporates quickly to keep wearers cool, dry and comfortable.”

Injinji combines merino and COOLMAX EcoMade with nylon and Lycra to provide increased flexibility, stability, and durability in their socks — all while remaining breathable, quick-drying, and soft to the touch.

Injinji Toe Socks for Every Occasion

Since winning my battle with blisters, I have become a toe sock convert. I quickly learned that Injinji offers a wide variety of toe socks aside from their iconic liner. I’ve been using several of their other styles, all with great success.

Liner Crew Wool

MSRP: $15
Fiber Content: 74% Merino Wool, 22% Nylon, 4% Lycra
Weight: Base Layer
Use: Performance Liner

First, let’s start with the basics. I was introduced to Injini’s liners before any other product, and the wool liner is a step up from their original Liner Crew. As I mentioned above, toe socks reduce blisters by preventing toes from rubbing against one another. The Liner Crew Wool excels at that while throwing in the benefits of merino wool — like exceptional softness, odor management, and an uncanny ability to stay warm when wet.

With all the perks of merino wool, this sock can complement any hiking sock, no matter the brand. Acting as a base layer, the Liner Crew Wool is a protective layer for your feet. Besides reducing skin-on-skin friction, the merino wool helps to keep your feet dry by wicking away moisture.

This sock is considered to be a “base layer,” so it should be paired with another sock on top. The liner is thin enough to layer comfortably and acts as the first defense against blisters and discomfort. This liner pairs well with Injini’s Hiker Crew sock.

Shop the Liner Crew Wool

Outdoor Midweight Crew Wool 

MSRP: $23
Fiber Content: 75% Merino Wool, 22% Nylon, 3% Lycra
Weight: Midweight
Use: Performance Outdoor

My feet stayed comfy and dry in the Outdoor Midweight Crew Wool toe sock. With Injinji’s notable five-toe design, each toe is wrapped in cozy merino wool to help regulate temperature, wick away moisture, and cut down on odor. Toe socks help to prevent blisters by ensuring toes aren’t constantly rubbing against one another. 

The “crew” design just means a taller sock height, which can help to keep debris like dirt and rocks out of your socks. These socks are perfect for longer hikes with varying weather. Whether it be hot or cold outside, your feet will be comfortable and supported in these wool socks.

Shop the Outdoor Midweight Crew Wool

Women’s Trail Midweight Mini-Crew

MSRP: $16
Fiber Content: 39% COOLMAX EcoMade, 58% Nylon, 3% Lycra
Weight: Midweight
Use: Women’s Performance 

I love that this sock was designed specifically to better fit the shape of a woman’s foot. Injini’s COOLMAX EcoMade fabric works hard to manage moisture and keep your feet dry, even in sweaty conditions, while the addition of nylon to the blend improves durability.

This sock boasts padded cushioning along the footbed, meaning it will help keep your feet comfortable despite long milage days. The Trail Midweight Mini-Crew pulls out all the stops to cut down on tired and achy feet: it even includes a supportive band to increase arch support.

It also has a thicker double cuff, which helps it to stay in place and not slide down or bunch up as you move, and the whole sock has been designed with a more narrow profile and increased stretch to better adhere to women’s toes and feet.

This sock has become my go-to for long hikes.

Shop the Women’s Trail Midweight Mini-Crew
Shop the Men’s Trail Midweight Mini-Crew

Women’s Ultra Run Mini-Crew 

MSRP: $18
Fiber Content: 33% COOLMAX EcoMade, 64% Nylon, 3% Lycra
Weight: Midweight
Use: Women’s Performance 

This is my favorite sock to run in! The toe socks let my feet naturally splay while staying wrapped in a supportive cushion to prevent friction and blisters. This specific sock offers extra padding in the toes, perfect for long runs on pavement or trail. 

The mesh top constructed from COOLMAX EcoMade fiber allows maximum moisture management so that your feet won’t be wet with sweat. To keep your feet extra comfortable, this sock also has extra cushioning along the footbed. I have run hundreds of miles in these socks, and my feet have always been happy and blister-free.

Shop the Women’s Ultra Run Mini-Crew
Shop the Men’s Ultra Run Mini-Crew

Ultra Run No-Show Wool

MSRP: $20
Fiber Content: 72% Merino Wool, 25% Nylon, 3% Lycra
Weight: Midweight
Use: Performance 

Injinji recently added a new product to their lineup, re-engineering their beloved Ultra Run socks to incorporate all the benefits of merino wool. This renewable and biodegradable fiber prevents odor, blocks UV rays, and wicks moisture away to keep your feet comfortable. This sock is perfect for long runs as it has features like padded toes and knit lines on the bottom of the footbed for additional arch support. 

In true Injini fashion, this is a toe sock that allows the toes to splay naturally in order to utilize the entire foot. Each toe is wrapped in merino wool, which prevents skin-on-skin friction and drastically reduces the potential for blisters.

Shop the Ultra Run No-Show Wool

Toe Socks for Hiking: No Looking Back

Toe socks are one of those pieces of hiking gear you might not realize you need until you’re already on trail wishing you had a pair. I learned my lesson on the Arizona Trail and now can speak to the benefits of toe socks. They are affordable, comfortable, and easy to use. You may even become a full-time convert like me! Nowadays I run, work, and hike in my Injinji toe socks.

My feet feel happiest when my toes have room to breathe without rubbing up against one another. I’ve noticed that after a long day of work and being on my feet all day, my feet aren’t smelly when I wear my merino wool Injinjis vs. when I wear another pair of socks. 

It’s these small differences that have led me to add a variety of Injini’s socks to my footwear collection. Whether you’re thru-hiking, trail running, or just looking for additional support and comfort, Injini toe socks are an easy place to start.

This is a sponsored post brought to you by Injinji. The Injinji Liner Crew Wool, Ultra Run No-Show Wool, Ultra Run Mini-Crew, Outdoor Midweight Crew, and Trail Midweight Mini-Crew socks were donated for purpose of review.

Featured image: Graphic design by Zack Goldmann.