Blister FREE Summer

Why do Blisters happen?

Blisters are typically caused by the rubbing or friction between your skin and your sock or your shoe. A few things make you more susceptible to blisters, sweaty feet or wet feet from the rain, small shoes, tying your shoes too tight, or even having shoes that are too big that allow your foot too much movement.

How do I prevent them?

 1) make sure you are running in properly fitted shoes. Go to your local run store and have them help you find the right shoe and fit for you. Go in the afternoon because that is when your foot is at its biggest and typically when you run your feet expand.

2) While you are at the run store buy RUN SPECIFIC socks like Injinji or Balega, they have moisture wicking properties that will help keep your feet dry and are shaped so that the sock doesn’t bunch up or rub your foot awkwardly.

3) Apply 2 TOMS Blister Shield or Sport Shield all over your foot and especially between your toes. Always lubricate your toes and feet with anti-blister, anti chafe products.


 I have a blister, now what?

If you already have a blister forming, you can put moleskin or 2Toms Skin on Skin Dressing kit over your blister areas to prevent further rubbing. Even duct tape will work. If you have calluses DON’T remove them. They might be ugly, but they form for a reason. They protect you from blisters.

Skin-on-Skin Dressing Kit from 2Toms

If you already have a full blister, try to just leave it alone. The skin is protective, it will eventually burst and drain by itself. HOWEVER, if you are like me and can’t stand not to pop it, do it the right way. Drain it while leaving the skin intact. Use a sterilized needle and pierce the blister around its edges, again you are trying to leave the skin intact. Press the fluid out and put some Neosporin on it and cover with a band-aid or moleskin.


Meghan is a USA Track & Field coach and a RRCA (Road Runners of America) certified distance coach. She is a certified personal trainer through the National Academy   of Sports Medicine and a level 3 USA Cycling Coach. She has over 12 years of experience teaching spin classes, weight-lifting, and group exercise. Meghan is   also experienced runner, ultrarunner, and triathlete competing, winning, and placing in 5Ks, 10Ks, half-marathons, marathons, ultra distances, and triathlons. She also holds multiple state Powerlifting records. Learn more about Meghan

Medi-Dyne is proud to have Meghan as an Athlete Ambassador.

You may also like:

Stop Toe Blister Before Your Run

Preventing and Treating Skin Injuries