Wearing two pairs of socks when you’re out hiking can be beneficial if you’re hoping to prevent some foot pain from occurring.
However, there are times when wearing two pairs of socks can actually be more of a hinderance than a benefit.
Knowing why to wear two pairs of socks and when to choose some alternatives instead can help you feel more prepared to properly prevent injury in the backcountry.
3 Reasons to Wear 2 Pairs of Socks
The main reason someone might opt to wear two pairs of socks when they’re out hiking is to prevent pain in one form or another.
1. Prevent Blisters
Blisters are formed when heat, moisture, and friction combine. (AKA sweating in your socks as your heel slides up and down in your shoe).
By wearing two socks, you remove the friction component, and you may also be able to remove the moisture component depending on the type of socks you choose to wear.
Reduces Friction
When you wear a single pair of socks, your foot creates friction against the shoe. The friction that occurs might be an up-and-down motion as it slides against the back of your shoe with each step. This leads to blisters at the backs of your heels
As well, some people experience a sliding back-and-forth motion with their foot and the bottom of the shoe. This creates blisters along the bottoms of your feet.
When you wear two pairs of socks, the friction that occurs is actually between the first pair of sock and the second, instead of your skin and the shoe.
As these socks slide against each other, it prevents anything from rubbing against your skin, which in turn, prevents the friction from causing blisters.
Some companies make socks with double layers specifically for this purpose. (I personally have and use Wrightsocks and have never experience blisters wearing them, though they are a bit fussy to keep layered nicely.)
May Reduce Moisture
Depending on the type of socks you wear, the sock may wick sweat away from your foot and help keep the moisture off your skin directly, or it may get wet and hold the moisture exactly where you don’t want it.
Check out my article on regular socks vs. hiking socks for more information on what to look for in a hiking sock to make sure you don’t make your situation worse!
2. Prevent Painful Cold Toes
If you’re thinking about wearing two pairs of socks to prevent your toes or feet from becoming cold (even painfully so!) this is a legitimate option.
The more layers you wear, socks included, the more layers of hot air will get trapped and held close to your body. This is what will keep you warm.
Generally, when you’re hiking, you will be moving enough to generate enough heat to keep your toes warm, even with one pair of socks. However, if you plan on hiking in very cold climates or being stopped for periods of time, wearing two socks is a great idea.
The one thing to watch out for would be socks made out of a cotton material, as cotton doesn’t wick away moisture, and therefore will remain wet and cold when you stop generating body heat.
3. Prevent Sore Soles
Two pairs of socks is thicker than one!
If you find your feet are achy and sore on the soles after a hike, it might be because you don’t have enough padding or cushioning to help absorb some of the shock of your steps.
Two pairs of socks will definitely add some extra padding to the bottoms of your feet, which might be more comfortable for you.
4 Negatives of Wearing 2 Pairs of Socks
1. Can Make You Sweat More
If you’re hiking in warm or even hot weather, it’s likely that wearing a second pair of socks while doing a vigorous activity (like hiking), will actually just increase the temperature inside your shoe and make you sweat more.
To decrease this phenomenon, ensure you’re wearing merino wool or synthetic socks on both sets of socks (not just the bottom layer!)
2. Can Make Your Shoe or Boot Uncomfortable
Since two layers of socks is thicker than one, it can feel a bit bulky in your shoe, particularly if you don’t have much space in there to begin with.
Consider typing your laces looser when you don’t need the precision (such as hiking on flat or moderate uphill routes). This might give you the extra bit of space you’re looking for.
You also might want to try going up a size or half-size the next time you purchase shoes or boots for your activity to make room for the bulk if you’re planning on making it a part of your normal routine.
Another consideration is changing out the pairs of socks that you have chosen for thinner ones. It might make the shoe a little less uncomfortable for you.
3. Can Make Your Toes Colder
Like previously mentioned, if either of your layers of socks are made of cotton, once your foot begins to sweat with any amount of effort, that cotton will become wet and will stay wet.
In a hiking boot or shoe that isn’t well-insulated, this might make your toes colder than if you were to actually just wear one pair of socks. Cold toes can be very painful, and may even lead to permanent damage if left unchecked.
The biggest takeaway is to avoid cotton socks in either of the layers. However, for more ideas on alternatives to doubling up, check out the “Alternatives” section below.
As well, if the socks you choose to wear are too tight, this can actually reduce the circulation to your feet and toes, which will then make them colder and more painful.
Look for socks that don’t squeeze your feet or leave a mark around the cuff of the sock. If you need compression socks to prevent ankle swelling, look for ones that compress the foot but leave space in the toes.
4. Doesn’t Reduce Friction Between Toes
While a second pair of socks might be convenient to reduce the friction around your heels and soles of your feet, if your problem is your toes rubbing on each other, you’re likely not going to solve this problem with a second sock.
Once upon a time some companies made socks with separated toes (toe-mitts, if you will), but I haven’t seen anyone wearing them in years.
Read below for some ideas on how to help alleviate this problem, or consider looking into hiking shoes with separated toes, such as the Vibram shoes.
6 Alternatives to Wearing Two Pairs of Socks
1. Wear liners
“Sock liners” exist! They are very thin socks that are designed to go underneath another pair or socks.
Sock liners are usually made of merino wool or synthetic fabrics (or a blend of the two), and help achieve all the aforementioned benefits, like wicking away sweat to keep the moisture away from your skin.
I would recommend a sock liner over a second sock for most occasions, because they are less bulky while still reducing friction. However, it does come down to personal preference and you might prefer a thicker feel in your boot.
2. Change Socks Intermittently
If you don’t like the feel of two socks, another option is to swap out your socks when they become soiled or sweaty.
It’s tough to know how many pairs of extra socks to pack, but the more difficult your trail, or the warmer the weather, the more your feet will likely sweat.
I would suggest packing 1-2 extra pairs of socks and changing them every couple of hours, more frequently if you notice your feet starting to sweat.
3. Wear Band-Aids or Tape
If you have certain spots on your feet that are prone to blisters or sore spots, consider putting protection on them before you head out on your hike.
This might mean you wrap your toes in Band-Aids, or place large pieces of tape along your heel or the sole of your foot.
I employ this technique often. However, the one thing I have noticed is that when you apply Band-Aids horizontally along your heel, the up-and-down motion of your foot in the boot sometimes pulls the Band-Aids away from where you intended them to stay.
This is why I recommend tape along the back of the heel instead of Band-Aids, but they do make some larger bandages that would be an excellent option.
Another benefit of the bandages is that they do provide a small amount of extra padding to those sensitive areas.
4. Wear Padded Protectors
If you have foot problems such as bunions or heel spurs that cause parts of your feet to protrude, you can buy padded protectors specifically to help alleviate pain from that deformity.
Check out this bunion protector from Amazon if you need some protection and support around the side of your big toe.
I recommend this heel protector for heel spurs and Haglund’s Deformities.
Another option is to glue pads directly into the back of your shoe. Just keep in mind that this might reduce the space inside of your shoe or change the way your foot moves in the boot, potentially leading to other discomforts.
5. Wear Heat Packs
If you are wearing two pairs of socks to prevent painful cold toes, there are other options.
Sometimes two pairs of socks can be too tight inside a boot, decreasing circulation and actually making your toes colder.
Instead, consider wearing heat packs, often marked as “toe warmers” or “foot warmers“. These packs are activated when you open the package and expose them to air. Some models stick to your socks on top of your toes, while others stick to your socks on the bottoms of your feet.
As a Canadian winter hiker, these heat packs are crucial to staying warm in cold conditions.
Keep in mind that participating in vigorous activity will likely cause you to generate heat as well, which puts your feet at risk for sweating. This can be dangerous in cold weather. Always pack an extra pair of socks in very cold weather, regardless of your chosen warming method.
6. Wear Heated Socks
Heated socks can be incredibly beneficial in cold weather. If you are wearing two pairs of socks to prevent cold toes and feet, consider buying a pair of heated socks.
Heated socks are battery-powered socks that supply heat to your toes and sometimes the sole of your feet. There are many different brands, and some can even be bluetoothed to your phone for temperature control through your mobile device.
I recommend this pair, which I bought off Amazon and use in very cold weather for hiking and ice climbing. I didn’t have any problems with toe warmth keeping the socks on low heat and doing intermittent activity.
The one downside of the heated socks is that the wires can be felt running down the length of the sock. I found this to be irritating, though it didn’t cause any pressure points. As well, the socks are often made from a cotton-blend, so be sure to change them for a dry pair of socks if you start sweating or the battery dies.
When You Should Wear 2 Pairs of Socks
I personally rarely wear two pairs of socks. However, some people genuinely prefer it as their method to prevent foot pain and problems. Here are the situations in which you could reasonably wear two pairs of socks:
- When it is very cold and you don’t have other options – more layers equals more warmth
- If you are very prone to getting blisters – two pairs of socks do reduce the incidence of blisters
- To reduce extra space in a shoe – two pairs of socks can take up extra space and help prevent your shoe from sliding around
When to Avoid Wearing Two Pairs of Socks
For most scenarios, I would recommend trying one of the alternatives suggested to prevent foot pain and problems, rather than wearing two pairs of socks.
Here are the scenarios in which I would certainly avoid wearing two pairs of socks:
- When you don’t have merino wool or synthetic socks – this means your sweat will be collecting in your socks and actually increase the chance of developing blisters.
- If the socks you want to layer are going to be too tight – compression can decrease circulation leading to cold toes and numbness.
- If you don’t have extra room in your shoes to accommodate two pairs of socks – a tight shoe and more socks will likely just cause more foot pain and possibly damage to your toenails.
- When it’s really hot out – more layers will likely cause you to sweat more if it’s really hot out. Choose to change your socks out when they’re soiled instead.
Questions?
Do you wear two pairs of socks when hiking? Why or why not? Drop a comment below and I’ll get back to you!