Blisters develop when repeated friction, heat, or pressure makes the upper layers of your skin separate. The space between the layers fills with fluid, and you start to feel the burning, painful sensation of a blister.
Although you can get a blister anywhere, they’re especially common on your feet where your socks and shoes rub. Blisters are uncomfortable, and preventing them is often easier than dealing with them after they appear. Our team at Legacy Foot & Ankle specializes in diagnosing and treating foot pain, and we’re here to help.
Here are five ways to avoid foot blisters and how to treat blisters safely if you do end up with one.
Shoes that are too tight or too loose are among the most common causes of blisters. When your foot slides around or rubs against the sides of your shoe, that friction creates irritation that can quickly turn into a blister.
Choosing shoes that fit your feet correctly and offer support in the right places can dramatically lower your risk of painful blisters. When buying new shoes, make sure there’s a thumb’s width of space at the front of your toes, and avoid breaking them in with one long walk. Instead, ease into wearing them gradually.
Not all socks are the same, and choosing the wrong type for your activity can increase your risk of blisters. For example, cotton socks tend to trap moisture, which can increase friction and the risk of developing a blister.
Instead, opt for moisture-wicking materials, such as synthetic blends or merino wool, which help keep your feet dry. For extra protection, some athletes layer a thin sock under a thicker one to reduce rubbing. The goal is to keep your feet dry and reduce skin movement inside your shoes.
Moisture plays a big role in blister formation. Whether from sweat or damp conditions, wet feet are more prone to friction and, therefore, blisters.
If you’re prone to sweaty feet, consider using foot powders, moisture-wicking insoles, or changing your socks more frequently. Carrying an extra pair of socks during long days or workouts can be a simple way to keep your feet protected, too.
If you know you’re prone to blisters in specific areas like the back of your heel or under your toes, protective padding can help. Products like moleskin, blister bandages, or gel pads create a cushion that reduces friction between your skin and your shoes. These can be especially helpful if you’re breaking in new shoes, training for a race, or spending long hours on your feet.
Going from little activity to long sessions of running, hiking, or walking without preparation puts you at higher risk of blisters — but the skin on your feet can toughen up with gradual exposure.
So if you’re starting a new sport, exercise program, or activity that puts more pressure on your feet, build up slowly. Allowing your skin to adapt over time can make a big difference in preventing irritation.
Even with these precautions, blisters can still happen. The key is to treat them properly to avoid infection and promote healing. Here’s what we recommend.
Small blisters that aren’t painful can usually be left alone, because the fluid inside helps protect the skin underneath. Larger or painful blisters should be kept clean, covered with a sterile bandage, and protected from further friction.
Always avoid popping blisters on your own, because that increases the risk of infection. If you notice persistent pain, swelling, redness, or discharge, it’s time to see a foot specialist.
Recurring or severe blisters may indicate underlying issues, such as abnormal foot structure, gait problems, or poorly fitting footwear. At Legacy Foot & Ankle, we provide comprehensive care for all types of foot pain, including blisters, corns, and calluses.
If your blisters aren’t healing, are becoming infected, or keep coming back, we can help identify the cause and recommend treatments that keep your feet healthy and pain-free. Call our offices in Bay City, Caro, Lapeer, and Rochester Hills, Michigan, or request an appointment online today.
