How To Avoid Blisters Whilst Walking or Running

Blisters form when the skin rubs against another surface, causing friction and irritation. Blisters are  fluid filled sacks. Soles of the feet are most commonly affected for several reasons. The feet and toes often rub against your running or walking shoes and blister formation usually requires thick skin that is immobile as is found in these areas. Also, blisters form more easily on warm moist skin. To prevent blisters you need to minimize friction.

  • Shoe selection is vital in blister prevention. The shoe should have approximately a thumbs width between your longest toe and the end of the shoe. You should always adjust to a running or walking shoe for shorter periods of running or walking before you take on long distance runs or walks or take part in any races etc.
  • Podiatrists recommend not using cotton socks as they retain moisture, which then softens the skin, weakening it and making it easier to tear and form blisters. At Foot Solutions we stock a range of Copper SolHow-to-Treat-a-Foot-Blistered socks which have a cushioned soled layer, reducing friction and the copper keeps the moisture away from the foot
  • When trying on shoes, always wear the same socks, insoles or orthotics that you would be wearing on a run/walk
  • A thin layer of Vaseline can be applied to the feet before an event or workout to decrease friction before putting on your socks.

Remember that if you follow these steps before blisters appear then you can prevent the pain and discomfort that they cause.

Call a medical provider if signs of infection develop: pain, swelling, redness, tenderness, pus or fever develop. Diabetics and people with peripheral vascular disease should also contact their medical provider if they develop blisters.