Quick facts

• Early warning: A hot spot can feel like warm, rubbing, or “itchy” skin. Fix it right away.
• Check timing: Pause within 10 minutes of feeling the hot spot, repair it, then check every 30-45 minutes (every 20–30 in heat/rain) if you're on a long ruck.
• Dry beats wet: Swap to a dry sock at the first sign of damp feet and air them out for a minute or two.
• Downhill control: Shorten your steps and keep your ruck snug to reduce heels slipping and potentially jamming your toes.
• Fast fix rule: If you can’t fix it in 90 seconds (adjust sock, add tape, retie), end the session and protect your skin.
• Post-ruck care: Wash, dry thoroughly, then use a light moisturizer to prevent cracking. Pop nothing you can pad and protect.

Mini checklist

• Before you go: Make sure your toenails are trimmed, your feet clean and dry, and known rub-spots pre-taped. Pack your pocket foot kit.
• Pocket kit (pick your climate):
  • Hot or humid: spare thin merino socks, small drying powder, anti-friction balm that tolerates heat, paper/zinc-oxide tape, 2 alcohol wipes, 1-2 hydrocolloid pads, mini scissors.
  • Wet or rainy: spare socks in a zip bag, small towel/bandana to dry skin, alcohol wipes, waterproof film or hydrocolloid pads, zinc-oxide tape, mini scissors, and an extra zip bag for wet socks.
  • Cold or dry: midweight merino socks, anti-friction balm (light layer to prevent cracking), paper/zinc-oxide tape, alcohol wipes, 1-2 hydrocolloid pads, and toe warmers are nice to have, too.
  • Icy or snowy: spare warm socks, alcohol wipes plus quick-dry cloth, zinc-oxide tape, hydrocolloid pads, thin vapor-barrier liner (plastic bag) if feet get soaked, and toe warmers would be nice to have, too.
• Warm-up minute: Walk easy and settle your straps so the ruck rides high and close. This means you experience less foot shear.
• 10-minute stop: Shoes off if needed. Check your heels, the balls of your feet, and under big the toe. Dry, lube or tape and change socks if damp.
• During: In heat or rain, plan a quick foot check every 20-30 minutes if you're prone to hot spots or are still healing from one. In cold weather, protect your warmth but still fix hot spots promptly.
• Downhills: Shorten your steps. If it feels like your toes are jamming in your shoes, retie to hold your midfoot in place while keeping your toes relaxed.
• If skin tears or blister forms: Pad with a blister pad or donut of tape. Skip adding time/terrain this week.
• After: Wash, dry fully between your toes and apply a light moisturizer at night.
• Record it in your PATHFINDER Log Notes: Log any foot issues, fixes, and any other pertinent notes, like shoes, socks, or ruck load to keep track over time.

Related answers

• Ruck Fit Test: when to add weight or distance
• How should my ruck fit?
• How often should I ruck each week?
• Ruck Weight & Pace Calculator

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