4 Tips For Preventing Blisters

Going for a run and coming back with a blister isn't anybody's idea of fun. Whether you're a beginner or a seasoned runner, you don’t want these painful little fluid sacks ruining your 5k. 

Today, we're going to explore a few simple tips and tricks you can use to keep your feet blister-free.

Firstly, let's explore what exactly blisters are …

Blisters generally occur whenever there is friction. Whenever your skin rubs against something, it will create a very small amount of damage. Consistent friction can lead to more significant damage, which can cause fluid to build up under the skin's surface. This is what we know to be a blister.

Blisters are generally caused by friction. However, they can also be caused by burns, chemicals and other injuries.

These little pesky fluid pockets can range from a few millimetres to a few centimetres in size. Luckily most blisters will heal on their own without needing any medical treatment; however, if they become infected, they may require antibiotics.

So, how can you prevent blisters?

Wear well-fitting shoes

Shoes that are too tight or too loose are more likely to cause friction that creates blisters. It's essential to ensure that your shoes fit correctly and don't rub on your feet as you walk or run. 

Wear moisture-wicking socks

Keeping your feet as dry as possible is key to preventing blisters. Moisture-wicking socks help to keep your feet dry by wicking away sweat created in your shoes as you run or walk.

Use tape

If you find your shoes rubbing against your feet, you can use tape to prevent friction between your skin and your shoe.

Use a moleskin pad

Similar to the taping technique we mentioned above, if you find your shoes rubbing, you can also use a moleskin pad. A moleskin pad is a soft pad that you stick to your skin to protect it from any rubbing on the inside of the shoe.  It acts as a protective barrier between your shoe and your foot. 

If you still get a blister, here’s what to do!

Sometimes blisters are inevitable and can't be prevented. If you do find yourself with a blister, don't pop it. Popping a blister will increase the chances of infection. Instead, clean the area, apply an antibiotic ointment or cream followed by a blister plaster, and leave the blister to go away.

If you have a blister that lasts for more than two weeks or becomes infected, contact your podiatrist.