Throughout my years of running I’ve had blisters from time to time. Unfortunately, a few of them have been pretty bad and really impacted my running for several days or even weeks. Over the years I’ve learned more than anyone should have to know about blisters, so I thought I would share some information to help anyone who is struggling with blisters. Of course, the best thing to do is to not get a blister in the first place! But we all know these things happen from time to time, no matter how careful we may be.
Preventing Blisters from Running Shoes
Wear the right shoes and socks
When you try on a new pair of shoes, make sure that they are comfortable. Try running in them before making your purchase. If you bought them online then test them out so you can decide if you should keep them. (Running Warehouse has a 90 day return policy!) Make sure you are wearing a good quality sock that covers enough of your foot and ankle so your shoe can’t rub against your skin. Some of my favorites are Feetures and Injinji.
Notice if something is rubbing
If you start to notice that your shoe is rubbing against a certain area of your foot, take precautions to make sure it doesn’t turn into a blister. You may realize that your shoes are not a good fit for you, especially if they are new shoes. If you have been wearing them a while then maybe there is another factor involved. For example, if it’s humid your feet may be more swollen, or maybe you aren’t wearing a good quality sock.
Protect any sensitive areas
Use Engo Blister prevention patches, Moleskin, or Trail Toes on any areas that seem like they are sensitive. The blister prevention patches actually go directly on your shoe. So if there is a shoe you like, but it’s caused you blisters, there may be hope after all! Moleskin is a pad that you can stick to your skin, but don’t use it directly on an open blister. If there is an area that is getting rubbed by your shoe you can put it there, or cut out a hole and place it around the blister. Finally, Trail Toes is a cream that you can rub on your feet that helps to prevent blisters.
Use the Lace Lock Technique
I’m not sure if this really helps, but it is supposed help keep your heel from moving as much. See how to do it here. If you are getting blisters in other areas of your foot you may need to look into different lacing techniques.
Treating Blisters From Running Shoes
If you can leave it alone and not risk making it worse, then that’s probably best. Sometimes it’s impossible to avoid aggravating a blister on the foot so in these cases it may be best to drain it (unless it’s already popped on its own). Make sure to clean the area and use a sterilized needle. Then use neosporin and cover it up. Here is some information about how to safely pop a blister.
While it should be covered up at least initially, you also want to give it a chance to heal so when possbile let it air out. If it doesn’t hurt to sleep without a bandaid then use that time to let it breathe.
While it’s healing try to wear different shoes that don’t rub your foot in the same place. Even if your shoes don’t hurt it’s probably best to bandage it anyway especially if you are running. A combination of the products I listed above for injury prevention (Patches, Moleskin, and Trail Toes) plus a big bandaid and/or medical tape can be useful. KT Tape also makes Blister Prevention Strips.
Figure Out Why You Got Blisters From Running Shoes
Now, this part is a little tricky. In some cases it may be obvious, like you were in the wrong pair of shoes or not wearing good quality socks.
I also found some interesting information about tight calves and heel blisters. I’m not sure if this is true, but I read that when calves are tight the extra tension can cause the heel to lift sooner, higher and with more force. It’s something to keep in mind if you also notice that your calves are tight!
Now go take care of those feet! No one wants to be sidelined with this type of easily preventable injury.
Do you get blisters from running shoes?
What is your favorite treatment for a blister from running?
What are your favorite running socks?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
It’s been a while since I’ve had a blister, but I am a huge fan of the heel lock lacing technique! http://sportsmed.co.nz/wp-content/uploads/2015/03/crossheellacing.jpg
My favorite running socks are features, which have a nice little heel cushion!
Yes this looks like the technique I started using too! Not sure if its a coincidence but I didnt have any issues on my run today.
I’ve never gotten a blister from my shoes. Hmmm. I don’t do anything special, but I do wear good socks. My current faves are Injini. I received a free pair from Tailwind and found that they really help my big toes, which are affected by RA. I’m in love!
Injinji are great! And I only get blisters when I start messing with my shoes. Years ago when I wore orthotics I got one when I was adjusting to them. Now it seems like whenever I try a different type of shoe there is a chance my feet won’t like them. Ive sent back multiple pairs this year because it seemed like I was starting to get a blister.
Since I last commented, I did get a big blister, at a race a few years ago. It was from a pair of socks. Since then, I make sure to lube my feet on hot days and make sure nothing is rubbing before I head out. I do love those colloidal bandages that Bandaid has come out with since that time as well.
It’s weird how blisters can happen kind of out of the blue. As long as I don’t do anything too different I don’t usually have problems!
Blisters suck! I only ever really get them during a marathon, and that is just likely to happen. Generally from changes in my gate as I fatigue. Body glide everywhere that has a seam!
I remember getting them on my toes after the Philly Marathon! That was so weird for me, but I think it was probably like you said from changes in gait at the end.
I rarely get blisters. The last time was at the Chicago Marathon 2015. I remember getting a blood blister at the WDM and it was painful. I did not know till I took my shoes off.
Ive gotten a blood blister once and it was awful! Same for me, I didnt realize it had happened until after the race.
These are great tips! I (luckily) have never had a blister. I run in Pro Compression socks and they seem to work for me. Before a long run, I always put body glide around my heel and toes. It seems to be working for me so far so I hope it continues to work in the future!
Im glad thats worked well for you! I used to do all my long runs in Pro Compression, and then I wore them for the Philly Marathon and got some nasty blisters on my toes. I doubt it was because of the socks, but thats what led me to try injini.
I very seldom get blisters, but for long runs/races I put Glide all around and in between my toes. That’s the area I’m most likely to have issues.
Thats a good idea! Ive only gotten them around my toes once (that I can remember) and it was so unexpected. Luckily, it hasn’t happened again since then.
I watched the lace lock technique video you suggested, and just realised that the Sketchers shoes I bought is a slip in type! It does have lace, but it is somewhat built in, so need to lace up. Good thing my socks did the trick in keep me from getting blisters.
It’s so helpful to wear good socks when trying to prevent blisters!
I’ve never had a full-on blister, but I’ve had some friction issues in my toes from running – sometimes it’s the combination of the shoes and socks that cause problems! I always try to note which socks I’ve worn that cause issues. I have actually used Body glide on my feet during rainy runs to help prevent blisters as well!
Hope you heal up ASAP!
Others have said they use body glide on their toes so that sounds like a great tip!
I have never gotten a blister from my shoes! I always wear Balega socks they are my favorite. Maybe it’s your socks?
I was thinking it could be that, but the ones I was wearing have never given me a problem before. Maybe they just couldn’t handle the humidity!
Great tips! I actually neverrrr get blisters, except last week I did a quick run without socks (forgot to pack them but still decided to run), and whatdda know, a small blister on the top of my foot! The power of good socks!
Wow you ran without socks in the summer? Thats hardcore! Im glad it was only a smaller blister!
The only time I’ve gotten a blister was when I would try to wear Nikes. They just don’t work for me. They wrap me in all the wrong places LOL.
Well its good that now you know that Nikes don’t work for you and you can steer clear of them!
I used to get blisters on my toes, so I don’t know if the tight calf thing is correct. I had to tape my toes since I was using the wrong kind of socks, but since I switched to running socks, my toes have seemed OK.
Its good that the running socks help to prevent blisters! It would be annoying to always have to tape your toes.
I tend to get blisters on the very tips of the first two toes on both feet. I’m pretty sure it’s from the way I grip my toes because it happens in every running shoe and with every sock LOL My favorite socks are SmartWool
I have a pair of SmartWool and they’re great! My left foot (the injured one where I got the blister) also causes me trouble with one of my toenails. I think that foot is just a mess!
Blisters can be such life-ruiners! There’s one spot I almost always get a blister (top of my “ring finger” toe). It never hurts and I have no idea why it’s there. The ones that hurt, though… no bueno.
Thats pretty random that you always get one there but at least it doesn’t hurt! Yea, its the ones that get big and open up that can cause all sorts of problems.
I am prone to get blisters on the tip of my toes next to my big toes… they are not sticking out or anything, I also sized up my running shoes a whole size, but every now and then, I’ll still get blisters. I haven’t quite figured out why. I am wearing good quality running socks, my shoes fit well… I think it might just have to do with my feet swelling up when they get really hot. I’ve tried to use vaseline on the toes before I run and that seems to help.
I have some issues with my second toe and black toenails, so Ive gone up in shoe size, but it doesnt really help. Sometimes i feel like it makes me foot move more and causes more problems. Im glad they don’t give you too much of a problem and that the vaseline seems to help!
Fortunately, I never get blisters. I guess I’m just lucky with my feet. Kai, on the other hand, gets a lot of blisters. Those preventive patches are great for him!
Its weird how some people get them all the time and others don’t! I’m glad the patches help him!
I went through a strange blister phase this spring! I don’t really know why but it was awful for over a month. The moleskin made it worse and pulled the skin off of my foot! I now tape my foot with KT tape and that seems to help. It is always something! I am going to look into those blister prevention pads you mentioned
That’s so frustrating! I used moleskin on my heel when I wrote this post a few years ago and I remember it working ok. But I think there are better options that actually cover the blister.
It’s been awhile since I’ve gotten blisters on my feet. I still have the issue with my toes “gripping” and I sometimes notice fluid pooling (?) under my toe nails (almost like the nail lifts from the bed and a blister forms underneath…odd!). I currently have a PAINFUL crack on my left “outer” heel. It doesn’t hurt when I run, but walking is another torture story.
Runners have to deal with so much! I’ve always had problems getting a black toenail on the same toe. Its been happening for like 15 years and nothing I do seems to help.
It’s been awhile forme… I used to all the time… it’s important to wear the right shoes. Since I have bunions, I need a wide toe box. TOPOS have been the best lately and good socks.
It’s great that you found shoes that work for you! Yes, socks are so important! The last blister I got was because the back of my sock slid down ever so slightly, enough for my shoe to start rubbing on my heel.
I’ve never had a blister (knock on wood, haha) thank goodness. I’ve always worn good socks so maybe that is why? I wear Swiftwick.
Good advise for those who do get blisters.
I have one pair of Swiftwick which I liked for a long time, but I actually got a blister wearing them a few months ago. The ones I have dont have the little tab on the heel so they slid down enough for my shoe to rub against my skin.
I have never heard of the blister pads — that’s great info, so thanks, Lisa!
I don’t get blisters often. Sadly I got a very bad one in my last half (3 years ago). No idea why, as the shoes weren’t new or old and while the socks were new, I’d worn the exact same socks before in races with no issues. Sort of reinforced nothing new on race day though! The only time I ever lost a toenail.
Honestly, I very rarely get blisters. I think the only time was during a super, super hot marathon, where the only thing that might have helped would have been an arctic freeze.
These are great tips for those who do, though.