Blister Prevention

What are Blisters?

Blisters are small, fluid-filled pockets that form on the skin due to friction, heat, or irritation. They act as a natural protective barrier, cushioning the underlying tissue to prevent further damage. While they’re common, especially on the feet, they can be painful and disruptive—especially for athletes and those on their feet all day.

Causes of blisters

• Friction (ill-fitting shoes, repetitive movement)
• Moisture (sweaty feet, wet socks)
• Heat (long walks/runs, high-intensity workouts)
• Skin sensitivity (certain materials or medical conditions)

 

Everyday Blister Prevention

• Choose the Right Footwear: Well-fitted shoes with adequate toe space and cushioning. Avoid shoes with seams around the toes.
• Sock Selection: Moisture-wicking materials (bamboo, merino wool, synthetic blends) over cotton. Boody socks are a great example, we stock these in all three clinic locations if you want to take a look
• Foot Hygiene: Keeping feet dry, using talcum powder or antiperspirants. During long walks pack a spare pair of socks.
• Protective Barriers: Blister prevention patches, toe protectors, or soft insoles.

Blister Prevention for Sports & High-Impact Activities

• Break in New Shoes: Gradual wear-in before training or competition.
• Double-Socking Technique: Wearing a thin liner sock under a thicker one to reduce friction.
• Lubricants: Anti-friction balms or petroleum jelly for high-risk areas. Examples include: Body Glide
• Taping Techniques: sports tape to protect common blister-prone zones.

 

How a Podiatrist Can Help Prevent Blisters

1. Finding the Root Cause

Blisters are often caused by friction, pressure, or excessive moisture, but underlying foot mechanics can also play a role. A gait analysis can identify issues like overpronation or high arches that contribute to excessive rubbing.

2. Recommending the Right Footwear

. We can help you choose the right shoe size, shape, and materials for your foot type and activity.

4. Managing Moisture & Sweat

We can recommend foot powders, antiperspirants, and breathable insoles to help keep feet dry and comfortable throughout the day.

5. Treating & Preventing Recurring Blisters

We can offer custom padding, silicone toe protectors, and specialised insoles. We can also provide guidance on proper wound care to prevent infections and speed up healing.

Book a podiatry appointment online HERE