Why are my Running Shoes Giving Me Blisters and how to prevent the blisters on feet

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Why are my Running Shoes Giving Me Blisters?

There are a variety of factors that can cause blisters, but the two most common are friction and moisture. As a runner, I’ve delved into the science behind this common woe. Blisters stem from friction, moisture, and increased speed during workouts. Foot abnormalities like bunions and heel spurs escalate the risk, underscoring the need for proper footwear.

Treat blisters with caution—popping them invites infection. Opt for alternatives like boroline or suthol. Personalized shoe choices, emphasizing fit and return policies, are pivotal. Select synthetic fiber socks, like polyester, to ward off moisture. Discover effective strategies, from breathable shoes to mole skin, as I share insights on blister prevention in the fitness journey.”

Increased levels of speed during races and workouts can also contribute to the formation of blisters. When you run faster, your feet strike the ground with more force. This extra force creates more friction, which can lead to blisters.

Why are my Running Shoes Giving Me Blisters

Foot abnormalities such as bunions, heel spurs, and hammertoes can also cause blisters. These abnormalities increase the chances of your skin rubbing against your shoes, which can lead to friction and eventually blisters.

Key Takeaways!

  • Causes of blisters: Friction, moisture, and increased speed during workouts.
  • Importance of proper footwear: Foot abnormalities, like bunions and heel spurs, can lead to blisters.
  • Treatment caution: Properly treat blisters to avoid infection; avoid popping and use alternatives like boroline or suthol.
  • Key role of running shoes: Personalized selection based on fit and return policies is crucial for blister prevention.
  • Sock selection matters: Choose synthetic fibers like polyester to prevent moisture absorption and subsequent blistering.
  • Strategies for blister prevention: Keep feet dry with breathable shoes, toughen feet gradually, and use products like mole skin or foot glide.

Why are my Running Shoes Giving Me Blisters


Blisters commonly pop up during races or long runs when mileage is increased and friction occurs without intervention. To prevent this from happening, it’s important to take care of your feet and wear proper shoes that fit well.

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How to Treat Blisters on Feet

If a blister is not properly treated, it can expose yourself to a risk of infection or slow down the healing process. If a blister is big, nasty, even purple, and it’s affecting how your toes bend, give it a day or two to shrink. If a blister is small and not prohibiting your movement, as tempting as it is to touch it, just leave it alone.

Popping a blister is not a good idea. I would suggest that you use boroline or suthol on it.

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If you absolutely must pop a blister (for example, if you’re traveling and can’t see your doctor), use caution. I would suggest cleaning the area and needle with soap and water and following with an antibiotic ointment. Then be sure to clean the area regularly to prevent infection

Why are my Running Shoes Giving Me Blisters and how to prevent the blisters on feet 1

Causes of Blisters and Blister Prevention Wearing Running Shoes

Your running shoes

Shoes are one of the most important pieces of gear for runners. They protect your feet from blisters and other injuries.

Just because a friend likes a certain type of shoe or they are on sale, doesn’t mean they are right for you.

Different runners need different shoes to prevent injury and perform at their best.

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You might be asking yourself how to prevent blisters while running. The answer is actually quite simple: buy good quality shoes. If you’re experiencing blisters often, it’s a sign that your shoes are rubbing against your feet in an uncomfortable way.

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And since everyone’s feet vary in size and shape, not all shoes will be comfortable for everyone. That’s why it’s important to buy running shoes from a place with a good return policy, so you can always exchange them for a better pair if needed.

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Why are my Running Shoes Giving Me Blisters and how to prevent the blisters on feet 2

Your socks can cause issues

Your socks are important to your feet- they protect them against the shoe and keep them dry. Cotton is not a good material to wear because it absorbs sweat and moisture, which can lead to blisters. 100% cotton socks create hot spots and blisters. If you want blister-free shoes, you should wear socks made of synthetic fibres like polyester or nylon.

At some point, we’ve all experienced blisters on our feet. And it’s not just because our shoes are too tight or too loose- sometimes it’s because of the type of socks we’re wearing.

One of the main reasons people get blisters is because their socks have seams that rub against their skin. It’s important to check where the sock seams are hitting your toes, and if they’re in a spot that’s prone to rubbing.

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Some running socks have special design features that keep the seams away from the feet- which can help prevent blisters. Additionally, you should change your socks when your feet get wet due to rain or halfway point of a marathon.

In order to prevent blisters, you should change your socks when your feet get wet due to rain or if you reach the halfway point during a marathon.

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Additionally, experiment with the thickness of your socks so that they fit well in shoes that are too small or too big on you. Lastly, invest in good-quality socks that will last longer and wick away sweat.

The inner sock should be made from a sweat-wicking fabric so that moisture is drawn away from your skin.

Why are my Running Shoes Giving Me Blisters and how to prevent the blisters on feet 3

Keep Your Feet Dry

Since we are talking about socks getting wet, you should wear running shoes that have mesh all over them. A breathable shoe will keep your feet dry. If you are running for long distances then keep extra pair of socks as well.

Toughen Your Feet

If you want to toughen your feet, you can gradually build up your walking or running time. This will help to callus your feet and make them tougher.

You can also moisturize away heel cracks. This will help to keep your feet from getting too dry and cracking.

Use special gel bandages or tape on problem areas. This will help to protect your feet from blisters.

Barefoot training is a good way to toughen up the skin on your feet. This will help to callus your feet and make them tougher.

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Use mole skin or foot glide

Mole skin is a thin, soft material that can be used to prevent blisters. You can find it at most drug stores.

Foot glide is a lubricant that you can use to prevent blisters. It comes in a small tube and can be found at most sporting goods stores.

Vaseline can also be used to prevent blisters. It forms a barrier between your skin and your shoes, preventing friction.

Body Glide is an anti-blister balm that is only $8. It comes in a small jar and can be found at most sporting goods stores.

Wear Cushioned Insoles

Good running shoes already have cushioned insoles. And in good quality running shoes, the insole keeps your feet dry it seems. Also it does not make the feet smell as well. Thus a cushioned insole protects your feet from blisters.

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Cover Problem Spots

If you have a spot that is prone to blistering or have developed a hot spot, you can try to protect it by covering it.

There are several options for covering problem spots, including sports tape, moleskin, gel bandages, paper tape, and special patches.

If you feel a hot spot developing while you are walking or running, it’s best to stop immediately and try to treat it.

If you are carrying a blister kit, you can place a blister bandage or other cover over the spot, or create a protective doughnut around it.

Readjust your socks and shoes to try to eliminate places where your socks may have become bunched up.

While it’s best to end your walk or run when you get a hot spot, these tactics might keep a blister from developing if you have to keep going.

Lubricate Your Feet Often

You can prevent blisters by lubricating your feet often. Experiment with different products to find which ones work best for you. Petroleum jelly is an inexpensive lubricant often recommended for marathon runners and walkers. A&D Ointment is thicker than petroleum jelly and available wherever baby diapers are sold. Sports lubricants may roll on like deodorant or come in a handy tube.

Does Vaseline / Lubricants Stop Blister from Shoes?

Vaseline can help reduce friction, which helps prevent blisters. However, Vaseline will wear off and is not possible to always reapply during a run. Pay attention to your socks and shoes to ensure they fit well and do not cause blisters.

The Last Rep!

In the pursuit of blister-free runs, embracing positive practices becomes paramount. Prioritize protecting your feet with quality running shoes and cushioned insoles, complemented by thoughtful sock choices. Gradually toughen your feet, experiment with lubricants like foot glide or mole skin, and diligently change wet socks during long runs. Investing in well-designed socks and covering potential blister spots with sports tape or gel bandages are simple yet effective strategies. With a proactive approach, you can create a shield against blisters, ensuring a smoother and more enjoyable running experience.

However, it’s equally crucial to acknowledge the pitfalls. Popping blisters, relying on cotton socks, or expecting Vaseline to endure an entire run are counterproductive. Ill-fitting shoes, whether due to personal discomfort or a friend’s recommendation, can exacerbate the issue. Neglecting foot care can lead to infections, hindering the healing process. It’s a nuanced dance between positive prevention and avoiding detrimental practices. By steering clear of the negatives and embracing the positives, you pave the way for blister-free strides in your running journey.

About The Skinny Author

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

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