Blisters can be painful, annoying, and a real setback when you’re trying to stay active or enjoy a trip. Whether you're breaking in new shoes, hiking long distances, or training for a fun run, knowing how to prevent blisters can keep you moving comfortably. Here's how to stop blisters before they start.
What Causes Blisters?
Blisters are small fluid-filled pockets that form when skin is irritated by friction, heat, or moisture. During exercise or travel, they usually appear on the feet due to:
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Ill-fitting shoes
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New or stiff footwear
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Moist socks or sweaty feet
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Long periods of walking or running
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Seams or rough spots inside shoes or socks
Top Tips to Prevent Blisters
1. Wear Properly Fitted Shoes
Shoes that are too tight or too loose can cause rubbing and hot spots. Always break in new footwear gradually and make sure there’s enough space around the toes and heel.
2. Choose Moisture-Wicking Socks
Avoid cotton socks, which hold moisture. Instead, opt for synthetic or wool-blend socks designed to wick away sweat and reduce friction.
3. Use Double-Layered or Toe Socks
Double-layer socks reduce friction between your foot and the shoe. Toe socks help prevent skin-on-skin contact between the toes — a common blister zone for runners and hikers.
4. Keep Feet Dry
Moisture increases friction. Apply foot powder, change into dry socks if you’re sweating a lot, and air out your feet when resting.
5. Use Anti-Friction Products
Apply petroleum jelly, blister prevention balm, or sports tape to known problem areas before your activity. This helps reduce friction and protect the skin.
6. Protect Hot Spots Early
If you feel a warm or irritated area forming, stop and address it straight away. Cover it with moleskin, gel pads, or blister plasters before it gets worse.
7. Check Footwear for Seams or Rough Areas
Inspect shoes regularly for any internal seams or wear points. Inserts or orthotics should sit flat and not create extra pressure.
When to See a Podiatrist
Persistent blistering, especially if you're wearing appropriate shoes and socks, may indicate an underlying foot issue like abnormal gait, pressure points, or excessive sweating (hyperhidrosis). A podiatrist can assess your walking pattern and recommend solutions such as custom orthotics or footwear adjustments.
Walk Pain-Free with Foot HQ Podiatry
If blisters are getting in the way of your daily activities or training routine, let our podiatrists at Foot HQ Podiatry in Miranda help. We’ll assess your foot mechanics, recommend the best blister prevention strategies, and get you back on your feet.
📍 Suite 1, 28–30 Urunga Parade, Miranda NSW 2228
📞 Call (02) 8520 8818 to book an appointment today.
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