Preventing and Treating Painful Blisters on Feet While Walking, Running and Hiking

Preventing and Treating Blisters on the Bottom of Your Feet

Blisters on the bottom of your feet can be extremely painful and make walking difficult. They form when friction causes your skin to separate from the layers beneath it, filling with fluid. Blisters most often occur when wearing poorly fitted shoes or when your feet get wet while walking for long periods of time.

Fortunately, there are steps you can take to prevent blisters from forming in the first place. Wearing properly fitted, breathable shoes and socks is key. You'll also want to keep your feet dry and use moleskin or blister pads on areas prone to blisters before you start an activity where friction is expected.

If you do develop a blister, don't pop it! This can lead to infection. Instead, use a blister pad to cushion and protect the area while it heals. Continue reading for more details on how to prevent and treat painful blisters on the bottom of your feet.

Causes of Blisters on the Bottom of Feet

There are a few key reasons blisters tend to form on the bottom of feet:

Poorly fitted shoes - Shoes that are too tight, too big, or lack support in key areas rub against the skin, causing friction blisters.
Wet skin - Damp skin from sweating or getting feet wet is more susceptible to blistering.
Prolonged walking/hiking - The repetitive friction of long periods of walking can cause blisters.
New shoes - Shoes that haven't been properly broken in can easily lead to blisters.

Certain areas on the bottom of feet are also more prone to blister formation. Common problem spots include the heels, balls of the feet, and toes.

Preventing Blisters Before They Start

Preventing blisters from forming in the first place is always preferable to treating them after the fact. Here are some key tips for keeping your feet blister-free:

Wear Properly Fitted Shoes and Socks

Having shoes that fit your feet correctly is vital for preventing blisters. Shoes that are too big will allow your feet to slide around, while shoes that are too small squeeze and rub against the skin.

Focus on finding shoes with a comfortable, snug fit in both the length and width. Make sure to account for swelling that can happen throughout the day. Shop for shoes at the end of the day when your feet are slightly larger.

The socks you choose are also important. Opt for breathable, moisture wicking socks that fit smoothly without bunching. Having extra sock fabric that rubs against your skin encourages blister development.

Keep Feet Dry

Damp, moist skin is more prone to blistering. To keep your feet dry:

Allow time for shoes to air out and dry fully between wears
Apply foot powder or antiperspirant before putting on socks
Bring extra socks to change into if your feet get sweaty or wet
Wear moisture wicking socks to help pull sweat away from feet
Use waterproof shoes or gaiters when walking through mud or water

Break in New Shoes Gradually

Brand new shoes should be broken in slowly to allow your feet to adjust. Don't plan to wear new shoes for a full day right away. Instead:

First wear them around the house for short time periods
Take short, easy walks in the new shoes to break them in
Only gradually increase how long you wear the shoes as they adjust to your feet

Use Blister Pads and Moleskin on Problem Areas

If you know certain spots on your feet tend to blister, you can apply protection before friction occurs:

Moleskin - Moleskin sheets stick to clean, dry skin and can be cut to size. Place over likely blister sites.
Blister pads - These cushioned pads stick to the skin and protect blister prone areas.
Taping - Medical tape applied in a criss-cross pattern over the skin can help reduce friction.

Pay attention to where you tend to get blisters and proactively protect those spots.

Treating Blisters on Feet

Even with preventative care, sometimes blisters still happen. Here's how to treat them:

Don't Pop Blisters

It may be tempting to pop a blister with a sterile needle, but this is not recommended. Popping blisters can lead to infection in the wound. Allow blisters to heal on their own whenever possible.

Clean and Dry the Area

Carefully wash the area with mild soap and water. Make sure to dry it thoroughly. Do not remove any skin - the roof of the blister helps protect the raw skin underneath.

Apply Antibiotic Ointment

After cleaning, apply a small amount of antibiotic or antiseptic ointment. This helps prevent infection in the wound while allowing it to heal.

Cover with a Blister Pad or Moleskin

Cushion and protect the blister by applying:

A blister pad designed to cushion and cover foot blisters
Moleskin sheets trimmed to fit over the blister
Medical tape applied in layers to shield the area

The covering helps absorb friction and impact while protecting the raw skin underneath.

Avoid Bursting Existing Blisters

If a blister has already popped on its own, do not peel off the skin. Gently clean and apply ointment and protection as described above. The remaining skin helps shield the sensitive blister.

Allow Healing Time

Give blisters time to fully heal before returning to friction causing activities. Keep them clean, dry and protected. Most blisters heal within a few days, but larger ones can take 1-2 weeks.

When to See a Doctor

See a doctor if:

Redness and pain continue spreading past the blister
Drainage becomes yellow, green or foul-smelling
No improvement after 1-2 weeks of self-care

Signs of infection like these require medical treatment with prescription antibiotics.

Choosing the Best Blister Pads

Using high quality blister pads can help protect and cushion blister prone areas on your feet. Here's what to look for when selecting blister pads:

Cushioning Material

The padding material is key for absorbing friction and impact. Common materials include:

Foam - Cushioning foam often with gel layer to reduce shear
Fabric - Soft woven fabrics provide padding
Felt - Dense felt cushions and prevents further rubbing
Silicone - Silicone padding increases shock absorption

Thicker padding tends to provide better protection and comfort.

Adhesive Type

The adhesive is important for keeping blister pads securely in place. Options include:

Acrylic - Acrylic medical adhesive sticks directly to skin
Hydrocolloid - Absorbs moisture and adheres well to wet skin
Silicone - Gentle gel adhesive won't damage skin

Those prone to skin irritation may prefer silicone or hydrocolloid adhesives.

Size and Shape

Blister pads come in a variety of sizes and shapes for custom fitting. Common options:

Small, medium and large round pads
Oval shaped pads
Rectangular strips
Heel pads
Toe caps
Ball of foot pads

Measure blister location and select shape accordingly for tailored protection.

Antimicrobial Properties

Some blister pads contain antimicrobial ingredients to inhibit bacterial growth. This helps prevent infection in popped blisters.

Moisture Control

Certain materials like hydrocolloid pull moisture away from the skin. This keeps feet drier to aid healing.

Brand Reputation

Established brands with good customer reviews often indicate quality materials and performance. Some top brands for blister pads include:

Band-Aid
Dr. Scholl's
Engo
Body Glide
KT Tape

Check out customer feedback to find a reputable brand that fits your needs.

How to Apply Blister Pads

Follow these steps to apply blister pads correctly:

Clean and dry feet - Wash with mild soap and water. Dry thoroughly.
Trim pad if needed - Cut pad to fit blister size and location.
Remove backing film - Peel away plastic backing to expose adhesive.
Apply to blister - Place pad directly over blister, pressing firmly.
Smooth edges - Run finger around pad borders to seal down.
Check placement - Confirm pad is centered over blister before walking.
Reapply as needed - Change pad daily or when adhesive weakens.

Press pads down well so they stay in place. Avoid placing pads over broken skin or infection may occur.

Tips for Preventing Blisters While Hiking

Blisters can quickly derail a hiking trip by making walking painful. Use these pro tips to avoid foot blisters while hiking:

Break in Hiking Boots

New hiking boots are a prime cause of blisters if not broken in. Wear them initially with thick socks around the house and neighborhood before hitting the trail. Gradually increase distance walked until the boots adjust to your feet.

Wear Moisture Wicking Socks

Staying dry is key to preventing blisters while hiking. Choose socks designed to wick moisture away from the skin. Bring extra pairs to change into if socks get wet.

Apply Protective Products on Feet

Before hiking, consider applying:

Petroleum jelly to reduce friction on feet
Antiperspirant to keep feet drier
Blister pads over typical problem areas

Take Proper Hiking Footwear

Select hiking shoes or boots that:

Fit your feet properly in length and width
Have rigid soles for stability on uneven ground
Provide ample toe room so feet don't jam on declines
Are waterproof or fast drying

Pack Blister Treatment Supplies

Bring along items to treat any blisters that do form:

Blister pads
Moleskin sheets
Medical tape
Antiseptic ointment

Take Blister Prevention Breaks

Plan occasional short breaks to air out boots, change socks, and reapply protective products. This helps reduce constant friction in the same spots.

How Runners Can Avoid Blisters on Feet

From marathon training to fun 5ks, runners often contend with blisters on their feet. Use these strategies when running to prevent painful blisters from developing:

Wear Synthetic, Moisture Wicking Socks

Cotton athletic socks retain sweat, keeping feet damp and prone to blistering. Opt for socks made with synthetic, moisture wicking fabrics instead. Change socks mid-run if they become soaked.

Use Soft, Low Friction Liners

Lubricating liners worn under socks help minimize friction. Try paper-thin liner socks made of silk, Coolmax or microfiber.

Choose Running Shoes Correctly Fitted

Ill-fitting running shoes are a recipe for blisters. Shoes should:

Have a thumb's width of space in toe box
Fit snugly in heel and midfoot
Not rub or pinch anywhere

Replace shoes every 300-500 miles as cushioning breaks down.

Apply Petroleum Jelly

Applying a thin layer of petroleum jelly on blister prone spots like heels and toes decreases friction.

Wear Double Layer Socks

Try wearing a thin liner sock under a normal running sock. The liner sock moves against the outer sock instead of your skin.

Use Blister Prevention Products

Specialized lubricants and blister pads applied before running can protect hot spots. Options include:

BodyGlide
BlisterShield powder
KT Tape
Band-aid Blister Cushions

Reapply these frequently, especially if feet get wet.

Loosen Laces

Excessive tightening of shoelaces reduces circulation to the feet, increasing blister risk. Keep laces snug but not too tight.

Limit Moisture Exposure

Avoid running in wet conditions when possible. Quickly change out of damp socks and shoes after runs to keep feet dry.

How to Choose Running Shoes to Prevent Blisters

Selecting properly fitted running shoes is vital for preventing painful blisters on your feet. Follow these tips when shopping for running shoes:

Get Professionally Fitted

Visit a specialty running store and have an employee measure your feet and assess your gait. They can recommend the best shoes for your foot type, running style and training goals.