no pain no gain? That’s not the case with blisters. These small pockets of clear liquid under the skin may look harmless, but they are nothing – if you are in the part of your body you need to navigate the day (like your feet!), they can even be completely debilitating.
Unfortunately, if you are active, they are often part of life – at least until science finds a way to prevent them from really forming. But blisters have a real purpose, so that’s a dream.
What are blisters on the feet?
“Blisters are a natural way to protect you,” says Johanna Yuner, a podiatrist based in New York City. They form in places where there is friction from too much friction, including the hands and feet. “The liquid gathers between layers of the skin and acts like a cushion,” she explains.
What causes foot blisters?
Here are some of the most common reasons why blisters form on your feet.
1. Unfit shoes
One of the most common causes of friction bands is inappropriate shoes. Too much room for loose feet to move in shoes can cause excessive rubbing of the pressure area and creating blisters.
“I’ve seen some scary, painful blisters from people who bought shoes that were too big,” says Dr. Youner. “If your feet are rubbing vigorously in repetitive movements, there is a greater chance of blisters.”
2. moisture
Excessive moisture can also be a major factor as it can make your skin weaker and more susceptible to tears. That’s why when you walk around with wet socks and shoes, you often get the unmistakable feeling of blisters forming.
3. allergy
In some cases, blisters or skin irritation can form as a result of an allergic reaction to certain chemicals or materials.
How to prevent blisters
Follow these tips to prevent blisters from forming on your feet.
1. Invest in the right shoes
Finding the right shoes can make a difference in the world by preventing blisters. “Don’t look at the number,” says Dr. Yuner. “A lot of people wear shoes that are too small.”
Your best bet is to get the size at a running specialty store that offers custom fittings. Our experts measure your body’s walking and other physiological aspects and recommend the best shoes for your unique situation.
Dr. Youner also recommends wearing breathable shoes (especially if you sweat) to relieve moisture.
2. Get anti-blister socks
Socks are often later added, but they are important too. For example, Wrightsock’s double layer socks feature inner and outer layers to eliminate excessive friction and moisture. However, there are other similar moisture-absorbing socks that can help prevent blisters.
Some runners even choose to wear knee-high pantyhose under socks to reduce friction. The friction that occurs between the skin and the socks will instead move to the two pairs of socks themselves, leaving the skin untreated.
3. Strengthen the problem area
Ultra Marathon Runner (up to 100 miles at a time!) David Newman uses some serious protection on his worn-out legs. “In my long races, I whisk my feet with petrolats and then cover areas that I often rub with blisters or surgical tape,” he says. “If you do that, there will be no scuffs at all.”
You probably don’t need to go that far, but keeping the pain at bay can mean the difference between finishing your training or sitting on the bystander.
Footblister treatment
Blisters can also occur regardless of how many precautions you take. When that happens, you need a lot of TLC that will help them heal.
If you notice “hot spots” or pain, place a bandage immediately to prevent further damage, Dr. Youner advises. “It acts as a second skin, and the skin reacts and tries to repair itself.”
If you don’t have access to the bandage, place a layer between the affected area and what is hurting you. Napkins, paper towels, or gauze can help reduce friction, she adds.
“If the blisters are open, clean them with soap and water and apply neosporin and bandages,” she said, adding that liquid bandages are also a solid choice to cover the spots. “Add powder, especially 100% cornstarch, which goes a long way in absorbing moisture and keeping you safe.”
Should the blisters pop?
Backpacker Steve Silverberg regularly pops blisters while hiking with one of the fit packing tour groups.
“I put neosporin (or similar antibacterial) in (in a blister) and cover it with a bandage,” he says. “Then I’ll cover everything with duct tape to allow people to continue hiking.”
It’s an extreme way to deal with them, but pop isn’t necessarily dangerous.
“It’s best to make sure you take the course naturally, but if it hurts when walking or running, pop a blister,” says Dr. Youner. “Wash your hands and clean your skin and needles with alcohol. After that, carefully drill a hole in the blisters and gently press to remove the blisters from the liquid.”
She advises that she will apply neosporin and cover it with bandages. “If you have the ability, soak in the Epsom salt bath to avoid infection and reapply the neosporin.” And do not tear the bulging skin – it can hurt, increase the chance of infection.
