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How to Heal a Blister and other Foot Care Essentials

How to Heal a Blister and other Foot Care Essentials
Credit: Rhiannon Williams
By Rhiannon Williams ⋅ Senior Review Editor
Monday March 18, 2019
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Blisters are bad. There's no doubt about that. So the big questions areā€¦
  • How do you get them?
  • How do you get rid of them?

What is a blister exactly?

A blister is a pocket of fluid within the upper layers of the skin. Friction is the usual culprit, brought on by the repetitive movement of walking, running and hiking, Your shoes or socks rubbing against your skin are the starting point. Then something that exaggerates the rubbing can produce a blister, especially if heat and moisture are present. Before an actual blister there will usually be a hot spot, indicated by an area of warmth and reddened skin leading to burning or stinging. If the hot spot is untreated, a fluid-filled blister can result.

Common Culprits

  • Socks rubbing against your skin
  • Poor-fitting shoes
  • Faster pace
  • Foot abnormalities - Heel spurs, Bunions etc.
  • Heat and moisture - These factors cause your feet to swell, intensify friction, and can also make your skin more fragile. (Many runners only get blisters while running a race because perspiration increases due to increased pace and distances).
  • Rocks, sand, and grit - Get rid of particles that lodge into your shoe as soon as you notice them.

rocks and roots tested the stiffness and support of the la sportiva...
Rocks and roots tested the stiffness and support of the La Sportiva FC ECO 3.0 hiking boots. Like the Lowa Renegade boots, but will less aggressive tread, the FC ECO boots are suitable for off trail hiking where rugged terrain is likely.
Credit: Briana Valorosi


The best way to deal with blisters is to avoid getting them. The first step in prevention is to deal with friction. Here are ways to head off friction:

If the Boot Fits

  • Bring your socks along - When trying on footwear, wear the socks you will use.
  • The boot - If for the footwear to feel right you need an additional product, like an insole, then the shoe or boot is probably not the right one for you.
  • Heel lift - There should be a small amount of room in the heel area after you are laced up. Look for about a quarter inch of lift from the heel to allow for a natural foot stride. Your heel shouldn't move too much because that can cause friction and heat and then blistering. Take the time to find that sweet spot with little heel lift.
  • Wiggle room - Wiggle room for your toes prevents blisters under your toes and on the ends of your toenails. If the toe box is snug, perhaps choose a half-size larger or a brand with a larger toe box.
  • Kick a wooden post three times! - This sounds weird, but it's a good way to test the fit. When your shoe or boot hits the post, the foot should move forward in the shoe or boot and then sit back. Your toes should not hit the front of the boot/ shoe until the third kick.
  • Laces - Your laces should be snug and provide support but not be too tight. Your feet swell and if the shoe or boot is too tight there will be no room for the foot to expand.
  • Take care of your boots - At the end of the season the season, make sure your shoes or boots are completely dry. Store them with a shoe horn or crumpled newspaper inside to keep their shape. When you start running or hiking again, stretch your footwear if there is tightness.

Credit: Aaron Zanto

Socks: Friend or Foe

Socks can be a lifesaver or your biggest enemy. Check out The Best Hiking Socks Review and The Best Running Socks Review for expert suggestions.
  • No cotton - This is the golden rule for prevention when it comes to socks. Cotton holds moisture next to your skin causing friction and, alas, blisters that need to be healed.
  • Double layered socks - Some manufacturers minimize friction by creating a sock with more than one layer. The concept is that the friction will be between the layers and not between your foot and the sock.
  • Wicking ability - Socks that wick, prevent friction caused by moisture.
  • Smooth and flat seams - Choose socks with smooth, flat seams.
  • Snug as a bug - Your socks should have a snug fit with no wrinkles or baggy spots.
  • Toe socks - If you're prone to getting toe blisters, consider using toe socks to create that extra layer to absorb friction between each toe.
  • Sock liners are your friend - Sock liners go between your shoe and next to skin sock to prevent friction. Tip: rub a bar of soap on the outer side of the liners to create more slippage between your shoe and liner and less friction between your skin and sock. Polypropylene, wool or wool-nylon blends work well.
  • Change wet socks - Keep your feet dry! Wet, hot skin blisters faster than cool, dry skin.

Credit: Rhiannon Williams

Hot Spots? Nip Them in the Bud!

As soon as you start to notice any type of discomfort on your feet, address the problem before it grows in to a full blown blister! A "Hot Spot" is a foretaste to a dreaded blister. Any spot where you feel pressure or tenderness may be signs of a hot spot. If you feel stinging or burning, you've probably missed the window for prevention. It might not have formed yet but it will. It can take up to 2 hours for the blister to actually fill with fluid. Ways to "Nip them in the Bud" are as follows:
  • Change your socks - The hot spot may be developing due to fragile damp skin in sweaty socks or from poor fitting socks, so change them at the first sign of discomfort.
  • Protect it - If you have a hot spot, cover it with tape, mole skin, duck tape, or a bandage. This barrier acts as a second layer of skin and should not be removed. Apply it directly, sticky-side down, and let it fall off by itself to avoid pulling off your skin.
  • Very wet or very dry - Moist environments cause fragile skin to blister. Keeping the feet dry with some sort of powder or wet with some type of lubricant will protect the skin. Apply either treatment as a preventative measure or at any sign of a hot spot.

the contents of this basic kit include: two ziploc bags to keep...
The contents of this basic kit include: two Ziploc bags to keep toilet paper, antacid tablets, fire starter and kindling, compound tincture of benzion and headlamp dry, plus sunscreen, skin repair, gauze pads, antiseptic towelettes, band aids, water treatment tablets, moleskin, an ACE bandage, elastic shoe string, safety pins, tweezers and surgical gloves.
Credit: Gentrye Houghton

Treatment - How to Heal a Blister

So you've been so into that run or hike that you missed that hot spot preventative window, and now you have a blister! Here's how to heal a blister:

To Pop or not? That is the question.

This is a question long debated, but we say the answer to that question is relative to size and infection potential. When the impending bursting is imminent, why not drain it in a clean environment as opposed to letting it burst in a dirty sock? If the blister is small, often the blister's skin is the best protection and will heal itself through re-absorption.

If deemed necessary, Here's How to lance the sucker:

1) Clean the infected area thoroughly with soap and water, alcohol or whatever you may have on you in your med kit or at home.
2) Sterilize a sharp object such as a needle, safety pin, or a blade by torching it with a lighter until it's red hot. Alternatively, you use an alcohol swab to make sure your instrument of choice won't do more harm than help.
3) With clean hands, pop a small hole in the surface (preferably the side) and gently squeeze out the fluid.
4) Don't remove the skin over a broken blister. It protects the raw new skin underneath and allows it to grow.
5) Apply some sort of antibiotic cream or ointment. The application of Neosporin or triple antibiotic gel will kill off infecting bacteria after two uses and hasten the healing process.

6) Pay attention to signs of infection, such as white or yellow fluid, red streaks, or red and warm skin surrounding the blister site.

Credit: Rhiannon Williams


When taping up toes, heels, and other areas, follow the tips below: (Consider taping as a precautionary measure in blister prone zones, or, once a hot spot has formed).
  • Use medical tape, moleskin, Leukotape, hypoallergenic silk tape (which is designed to even stick to moist skin) or whatever type of adhesive dressing you have with you. Be vigilant with switching tape out; a painful open blister forms if the tape is left on too long.
  • TIP: Always place a layer of toilet paper over the skin before applying tape. You can create a bandage by placing a smaller piece of tape in the center of a strip, sticky-side to sticky-side, so a smooth surface lies against the sore. If you put tape directly on a blister, it will pull off any remaining skin when you remove it.
  • For toe blisters, take one piece of tape from the bottom of your toe nail and bring it over the top of your toe, securing it underneath. Then take another piece and wrap it around the circumference of the toe, keeping that first piece of tape in place.
  • For the balls of your feet, use a wide strip measuring several inches longer than the width of your foot where you're going to tape. Step on the tape, and wrap the ends around to the top of your foot. Then contour the tape to the shape of your foot.
  • Tip: Tape adheres much better when your feet are warm and dry, so tape them up right when you get out of your sleeping bag in the morning or before you leave the house.
  • Avoid wrinkles with your tape jobs, as they can cause blisters as well.
  • You may cut a doughnut-shaped piece of moleskin that fits around the blister rather than directly on it. Gel pads, such as 2nd skin, are great to fill the doughnut with to help heal the wound. They also provide extra protection from infection.
  • Benzoin is a sticky, alcohol-based substance that will disinfect and make tape or moleskin very sticky. It is especially useful if you're in damp conditions where adhesive tape loses its stickiness

On the go treatment kit

  • Tape - (Leukotape/medical tape)
  • Benzoin - (disinfectant/sticky adhesive)
  • Needle or sharp object
  • Lighter or alcohol to sterilize needle

Credit: Rhiannon Williams

Backcountry/Ultralight Care

Long distance hikers and runners will often advocate using superglue and duct tape for on-the-go blister healing. These are items which are often carried for many different purposes such as gear repair, and happen to double up as items for healing blisters in a pinch.
  • Superglue- Superglue can heal blisters by bonding the roof of the blister to the skin beneath it. This can reduce the risk of infection as well as create a protective shell over the blister. Make sure that you have sterilized the blister before applying Superglue and be ready for some stinging.
  • Duct Tape - This is a popular material used for prevention and treatment in the backcountry, as it's often a material which people have with them already. It is not breathable, so the skin tends to become saturated underneath. Duct Tape also tends to wrinkle, creating creases that cause further problems. If you do use duct tape, be vigilant with switching it out and consider putting something non-adhesive between the sore and the sticky part.

Additional Foot Care Considerations

  • Toenails - It's important that you cut your nails before your hike or run. Trim the nail back to meet the tip of the toe, cutting straight across to avoid other problems, such as ingrown toenails. Make toenail clipping part of your pre-hike routine to help prevent pain and pressure when hiking on a decline. Nails that are too long are also prone to pressure from a constrictive toe box.
  • Air out your feet - Any time you're stopped on the trail for 5 minutes or more, air out your feet to dry them out and to prevent fungus. While you're stopped, elevate your feet to reduce swelling.
  • Take care of your skin - Use a callus file and an over-the-counter cream to soften problem areas on your feet. These creams can also help heal fissures and cracks in the skin that are typically found on heels. Left untreated, fissures can split open and expose underlying tissue to infection. Blisters deep under calluses are difficult to drain and treat.

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