How to Stop Blisters

Written by Michelle Champlin BSc Pod., M.Ch.S., S.R., Ch., (UK)

Most of us will have experienced blisters at some point – painful, fluid-filled lesions produced by repeated friction and pressure. Here’s our tips on avoiding or treating blisters whether you’re running the Marathon des Sables or mall walking.

They can be caused by:

• • Ill-fitting footwear
• • Stiff shoes
• • Wrinkled socks against the skin
• • Excessive moisture / sweat
• • Foot anomalies, such as bunions, rubbing inside shoes

Is it serious?
Blisters can become a more serious concern if you have diabetes and may not heal so easily. If you are diabetic and notice any changes in your skin, including blisters, see your Podiatrist – they will clean and dress it and identify what caused it and how to heal and prevent it recurring.

How do I prevent them?
As blisters are the result of friction, there are some easy techniques that can prevent your walking, running, hiking or dancing being ruined by a blister:

• • Stop and dress ‘hotspots’ on your feet immediately with a specialist dressing such as fleecy padding, pre-cut in foot friendly shapes in our save-a-trek blister prevention packs.
• • Keep your feet dry and your toenails trimmed.
• • Always wear socks of the right size as a cushion between your feet and footwear and change your socks daily. Wear thick, fleecy hiking socks in your boots if hiking and try toe socks for running.
• • Wear comfortable, well-fitting footwear, especially on long walks or runs. Footwear should never be ‘broken in’ and should never cause blisters.  Make sure you’ve tried out new hiking boots on shorter walks before you set off on longer adventures.
• • For sweaty feet, use products that help control excessive moisture – shake a little anti fungal foot powder over your feet and inside your socks.
• • Ensure the tongue and laces of your boots are arranged correctly and evenly – check out Chief Podiatrist Michelle Champlin’s quick video hack on lacing your running shoes to stop heels from slipping.
• • If wearing high heels or other shoes that pinch and rub the toes, protect the toes from friction with soft moisturising toe covers.
• • For hot spots on the ball of your feet or heels, try cushioning gel dots or heel grips.

It is possible to buy socks made of fibres with good ‘wicking’ properties and also special ‘dual layer’ socks where the inner layer moves with the foot, the outer layer with the shoe – eliminating friction at the skin surface – available in most good outdoor sports shops. Toe socks are also great at keeping between toes dry.

What are the treatments?

It is important to act immediately if you feel any friction or discomfort as blisters can form very quickly. Stop walking or running and examine your feet and if nothing has developed, apply some material or padding to cushion the area (save-a-trek fleecy padding) or even a breathable waterproof plaster.

If a blister does occur, do not pop it. Cut a hole in a piece foam or felt to form a doughnut over the blister. Tape the foam or felt in place or cover with a soft gel-type dressing. Treat an open blister with mild soap and water, cover it with an antiseptic ointment and a protective soft gel dressing to prevent infection and speed up the healing process. Read more about our blister treatment advice here.

Blisters at your heel can sometimes mean there is an underlying biomechanical issue, and addressing this underlying issue with orthotics can help stop them.

Most foot blisters last between three and seven days and will normally clear up if further excessive friction is avoided.

When should I see a podiatrist about it?

If you experience any foot care issues which do not resolve themselves naturally or through routine foot care within a week or two, you should seek the help of a Podiatrist.  You should also seek help and advice if you are diabetic or have any other circulation or nerve impairment affecting blood supply or sensation in your feet.