Before You Get A Blister

Bandaged Blister
Bandaged Blister. stocknshares/E+/Getty Images

Blisters are the curse of walkers. You may not get blisters at all because your feet are used to your usual amount of walking and the hills and inclines you usually face. But if you change to a different shoe, or switch from the treadmill to outdoor walking, or start training for long distance walking, you may suddenly join the blister club.

You can prevent blisters and you can treat them properly when they develop to prevent further damage.

Here are my proven techniques and products to keep your feet intact or to help them heal and quench the pain.

Lubrication to Prevent Foot Blisters

Blisters develop where rubbing from shoes and socks tears the skin. By lubricating your feet you can reduce the friction and prevent blisters. Simple lubricants include petroleum jelly, liquid silicone or powdered silicone. There are many that have been developed for walking and running.

Keep Your Feet Dry to Prevent Blisters

Wet skin is easier to tear, which leads to developing a blister. You need to wick sweat away from your feet and keep your feet dry to prevent blisters. Use cornstarch in your socks or even use antiperspirant on your feet to keep them dry. Socks made of moisture-wicking fabric, not cotton, are important to get the moisture away from your skin.

Cover Ups to Protect Blister-Prone Areas

If you always blister in the same place, you should tape it or cover it with a bandage or pad before you exercise.

If you feel at hot spot or blister developing while you are exercising, you need to stop and protect that area with a bandage, pad or coverup. There are many products that do this well and provide moist protection and healing before or after a blister develops.

    Blister Kits to Take With You

    Be prepared. Before you head out on a long walk, take along a blister kit to be ready to cover up any hot spots or treat any blisters. Here are good choices for compact kits with just what you need and that are easy to carry along.

    How to Treat a Blister

    Stop and put on a cover-up over the area at the first sign of a hot spot on your feet. But if you go too far or a blister develops suddenly, here are the simple steps to properly treat your blister.

    Still Blistering? Maybe It's Your Shoes

    Your shoes can be rubbing your feet wrong. Your toes need room to expand into as your feet will swell a full shoe size on a walk. You need to be fit correctly for walking shoes. Too sloppy of a fit can also contribute to getting a blister, as your foot has more room to around. This is why it's important to get the right fit. Find out how and where to get that done with our Walking Shoe Guide.

    Maybe It's Your Insoles

    If you changed to a new insole or arch support, it could be the culprit that is causing blisters.

    Try walking with and without the insert, insole, or arch support. Insoles can reduce the space in your shoe for your foot and toes, leading to blisters.

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