How To Prevent Blisters On Feet



One of the best ways to prevent blisters on your feet is to make sure you are wearing a shoe that fits well. Ill-fitting shoes are one of the most common causes of blisters. Feet swell throughout the day from heat and the simple act of walking around on them. Try shoes on in the afternoon or during the end of the day so you are fitting your foot at its largest. This will go a long way toward preventing blisters.

Athletic/Running Shoes

When trying on athletic or running shoes, make sure a shoe is both not too tight and not too loose. You should be able to wiggle your toes, but your heel should stay put as you walk or run. Make sure there is approximately a one half of an inch of space between the tip of your shoe and your longest toe. Remember, as you get warm on your run or during your work out, your feet will swell, so you will want a little space for them to expand into. Shoes that are too tight can cause friction that creates blisters.

Some shoe stores, especially running specialty stores, will let you try out shoes at home for a certain number of days. Take advantage of that policy. If the shoes are rubbing or giving you blisters, return them and try another pair until you find the best-fitting shoe for your foot.

Make sure your shoes are tied correctly to help prevent the heel from slipping, which will undoubtedly give you blisters on the backs of your feet. Make sure laces are snug, but not too tight across the tops of your feet as that can cause discomfort. But you should be able to tie laces a bit tighter across/in front of your ankle.

If you already own a pair of shoes that don’t fit well, you can try to fix the problem with a pair of insoles—such as Superfeet—to help take up some of the space inside your ill-fitting shoe. Another way to prevent blisters on your feet in a poorly fitting shoe is to pre-treat blister-prone areas with anti-friction powders or lubricants.

Sandals/Heels/Dress Shoes

As with athletic shoes, try on sandals and dress shoes toward the end of the day when your feet are at their largest. Wear your new shoes around at home to make sure they don’t rub because that friction between the sandal and your skin will most likely cause a blister. If you have rubbing, take the shoe back to the store. Depending on the type of shoe or sandal and what it is made with, the rubbing could be caused by the stiffness of the material. You can try wearing a thin sock in the sandal around your house to help make the shoe’s material softer and more pliable.

If you must wear a sandal or high heel that rubs your foot, you can apply anti-friction lubricant or moleskin to the area of skin that is affected before putting on the shoe in order to prevent a blister from developing.



When it comes to socks, you get what you pay for. And good, quality moisture-wicking socks are one of the best ways to prevent blisters on your feet! Obviously, the type of activity you plan on doing will determine the type of sock you wear. Overall, you will want socks that let your feet breathe and wick away sweat to keep your feet dry, such as Drymax Sport Socks or SmartWool. If your socks get wet, change into a dry pair as soon as you can.

People with blister-prone feet can also try double-layer socks. Double-layer does not mean wearing two different pairs of socks. Wearing two separate pairs of socks—one over the other—is asking for trouble. But double-layer socks, such as those from WrightSock, are a special type of sock that help prevent blisters by transferring friction away from the foot and keeping it just between the interaction of the two layers. The inner layer absorbs moisture and the outer layer controls air flow.



Anti-chafing Powders

Anti-chafing powders that absorb moisture, such as 2Toms BlisterShield, can also be sprinkled into socks before you put them on to help keep feet dry and to prevent blisters.

Anti-chafing Lubricants

If you are already aware of blister-prone areas on your feet, apply anti-chafing lubricants to those areas before your activity to stop blisters from forming. The 2Toms SportShield Roll-On, for example, can be rolled between toes that rub together to eliminate friction and allow them to glide easily.


Depending on the activity, moleskin—such as the Dr. Scholl’s brand Moleskin—can be used on tender or blister-prone areas of the feet. Self-stick moleskin pads adhere to feet to transfer friction away from the tender areas of the feet and prevent blisters from forming. The pads can typically be cut to fit any sized area and can help prevent getting painful blisters on your feet.