Most runners have suffered from foot blisters at one time or another, and they know that they can be more than just an annoyance. Blisters can be extremely painful and may even cause you to cut a run short or keep you sidelined from running for a few days. And no one is immune to them. No matter how long you’ve been running, you still need to take steps to prevent blisters.
Below, are my expert tips and suggestions for how to prevent and treat foot blisters, so you can run without worrying that a painful blister will ruin your run.
What Do Foot Blisters Look Like?
You’ve probably seen foot blisters before: Small bubbles of skin filled with clear fluid that can appear anywhere on your foot. Some are painless, but others can be extremely painful.
What Causes Foot Blisters?
Blisters on the feet are usually caused by friction, typically between skin and sock. Excessive moisture due to sweaty feet or wet conditions can also lead to blisters. Wearing running shoes that are too small or tied way too tight can also cause blisters.
How to Prevent Foot Blisters
Make sure your shoes fit properly. Your running shoes should be at least 1/2 a size bigger than your street shoe size, since your feet swell when you run. You should have a little room in your toebox.
Choose the right socks. Wearing running socks made from synthetic blends can also help reduce friction and wick away sweat. Buy socks specifically made for running that are made of fabrics (not cotton!) such as Teflon or CoolMax, which wick moisture away from your feet, preventing the sock from bunching up and causing blisters.
Stay away from 100% cotton socks, since cotton takes a long time to dry and wet socks can lead to blisters and chafing. Also, buy socks with no seams and a smooth surface to prevent rubbing and irritation.
Use powder to keep your feet dry. Some runners use talcum powder or foot powder in their running shoes to keep their feet dry. Keeping your feet dry can help reduce the chances of blisters forming, as moisture can increase friction and worsen the rubbing between your skin and your shoes. Just sprinkle a little bit in your shoes before your runs.
Lubricate your feet. You can spread BodyGlide or Vaseline on problem areas to reduce friction. But go easy: Too much and you’ll be sliding around in your shoes.
Don’t get rid of calluses. If you go for a pedicure, make sure they don’t remove your calluses with a razor or emory board. The callused skin serves as blister protection for your feet, so if it’s removed, you’ll be more at risk for blisters.
Treatment of Foot Blisters
Dealing with a foot blister after running? If you have a small, unbroken blister that isn’t painful, just leave it alone, since the skin serves as protection. But make sure you’re taking steps (see above) to prevent getting more blisters on top of it.
If your blister is large and painful, you can drain it. Here’s what to do:
- First, clean the blister with rubbing alcohol or soap and water.
- Next, sterilize a needle and pierce a small hole at the edge of the blister.
- Apply gentle pressure to drain the fluid and then cover the blister with antibiotic ointment and a bandage.
How to Handle Blisters When Running
Even with your best blister prevention efforts, sometimes you can’t avoid getting painful blisters during a long run. Here’s what to do if you start to feel a blister forming when you’re in the middle of a run or race:
Make sure your shoes are tied properly. A few years ago, I was at mile six of a marathon and felt my left foot sliding around in my shoe. The bottom of my foot was burning and I knew I’d have a fat blister soon if I didn’t do something. I pulled over to the side and re-tied my shoe, making it a little tighter. It did the trick – my foot stopped sliding and I ran the rest of the race blister-free.
Sometimes blisters are caused by shoes that are tied too tight. You should be able to slide a finger under the knot. If you can’t, your shoes are tied too tightly, so loosen the laces in order to give you more room. However, shoes that are too loose can also cause blisters because your foot is sliding around too much.
Lubricate your feet. Carry a small tube of Vaseline or Aquaphor in your running pack, where you hold your fuel. Rub the Vaseline or Aquaphor on your feet. It will act as a lubricant for your feet, which will hopefully keep the blister from getting any worse.
Cover them up. Bring along blister bandages. These cushioned bandages provide relief while also protecting the blister from popping.
Change your socks. Wet, sweaty socks can contribute to blister formation. If you have access to a new pair of socks, switch them and sprinkle some powder in the socks to help keep your feet dry.
Use the medical stations. If you’re running in a race, such as a marathon, and you develop a painful blister, stop at one of the medical stations. They’ll be able to treat your blister and hopefully get you back in the race, running pain-free. Don’t worry about time you’ll lose stopping at the medical station. You’ll waste a lot more time if you leave a painful blister untreated and try to finish the race.
Products to Help Prevent and Treat Foot Blisters from Running
Here are some products that help runners prevent and treat their foot blisters.
BodyGlide is a lubricant that’s designed to prevent blisters and/or chafing in vulnerable areas, such as your feet, inner thighs, sports bra lines, and underarms. It comes in a stick and is applied like a deodorant, leaving no sticky, oily or powdery mess. I never do a long run or race without applying some BodyGlide. Buy on Amazon
Aquaphor is a great alternative to BodyGlide and, unlike BodyGlide, it’s available in most drugstores. I’ve gotten some travel-size tubes of Aquaphor in race goodie bags, and they’re convenient and small enough to carry in your running pack or hydration carrier if you need to reapply on the run. Buy on Amazon
Wearing the right socks help keep your feet dry, but a little sprinkle of powder all can’t hurt. Just put a little bit of Dr. Scholl’s Foot Powder in your socks before putting them on. Some added bonuses: The powder helps neutralize foot odor and contains a special cooling ingredient to help keep your feet comfortable. Buy on Amazon
Once a blister has formed, regular bandages won’t provide adequate cushioning and protection. Compeed Blister Cushions relieve pain while protecting the blister. The waterproof adhesive stays in place (unlike regular bandages on runs) and seals out water, dirt and germs that can cause infection. They’re great to carry in your pocket during a long run in case you develop a blister on the run. Buy on Amazon
Moleskin can also be used to cover a blister that has already formed. It sometimes comes sheets, so you can cut the size and shape that you need to cover. Some runners also put moleskin over “hot spots” on their feet that are prone to blisters, as a preventive measure. If you do this, just make sure the moleskin is applied smoothly (no wrinkles) and not too tight. Buy on Amazon
Also see: How to Prevent and Treat Foot Corns
Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
Great info and super actionable! I deal with blisters a lot myself so this is very helpful. Thanks so much for sharing!
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