Blisters: Prevention and Treatment

Blisters Treatment & Prevention

As a distance runner I am perfectly fine with having ugly feet caused by calluses, missing toenails and blisters. My husband however thinks they are creepy and ugly (well, I think most people would agree with him). That is one of the main reasons I really dislike wearing sandals. So hooray for cooler weather and boots!

Most sandals are also terrible to wear due to lack of support (for me anyways). Not only due I have ugly feet, and I also have terrible arches (or lack of arches) and I have to have supportive shoes in order to avoid any IT pain.

I typically get blisters after each long run (12+ miles) and love the blister Band-Aids. If you haven’t tried them, I highly recommend them!

Blister Band Aid

Blisters are caused by friction. More specifically, when your shoes rub again your socks, your socks rub against your skin and create blisters. Blisters can be intensified by running at a faster pace, poor fitting shoes, and moisture in your shoes and socks.

It makes sense that I get more blisters due to my long runs because my socks have longer to run against my skin.

By now I’m sure you have noticed that blisters have fluid underneath the skin. The fluid is the body’s way of reacting to the friction. This build up of fluid is often painful and quite honestly annoying. I’ve had several blood blisters, which is due to tiny blood vessels being ruptured.


  • Choose proper running socks! Synthetic socks are the best (I wear Saucony and Injinji). Cotton socks absorb moisture which can cause friction.
  • Put vaseline on your feet before you run. This will allow your skin to be more slick, helping to minimize any friction.
  • Wear two socks to allow the friction to be between the socks and not your skin. Wear thin, synthetic socks so your feet will still fit into your shoe and they do not feel as heavy.
  • Make sure your shoes are the right size! Shoes that are too small will cause blisters at the ends of your toes and shoes that are too big can create friction as they move more.


  • Drain a large blister (but please make sure the needle is sterile!) and then make sure to place a band-aid and antibacterial ointment over it to prevent infection.
  • If the blister is small leave it alone, but put a band-aid over it (blister band-aids are AMAZING!)
  • Sock your blister (if drained) in epsom salt to help heal it.


Blisters are annoying and no fun, but they come with running so I’ve gotten use to them. I hope these tips can help you out! I will spare you with not showing a picture of my ugly feet 😉

I have a 20 miler this weekend so I’m sure I’ll be using my band-aids and doubling up on socks!


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