Blister Prevention and Care



  • Wear good, close-fitting socks.  Loose socks can bunch up and create spots that rub.  Avoid socks with holes or thin areas that can cause hot spots or allow the shoe to rub. 
  • Wear 2 pairs of socks.  Turn the inner sock inside out so the smooth surface is against your foot.  Then wear the outer sock normally.
  • Try rubbing a bar of soap on the inside of your sock, this will create a smoother surface.
  • Break in new shoes prior to starting exercise.  Start wearing them for short periods of time, gradually increasing the time.
  • If old shoes are breaking down and starting to rub, it is time to replace them.  Shoes should be replaced every 400-500 miles, even if they still look and feel good.
  • If you have large calluses on your feet, use a pumice stone in the shower to try and remove some of the callus.  Blisters can form under the calluses and are very painful.

Blister Care:

  • Never try to pop or open a blister.  This can introduce bacteria into the blister and may cause an infection. 
  • If a blister needs to be drained, talk to your athletic trainer, they can clean the area and drain the blister using sterile tools.
  • If a blister is open, clean the wound, apply an antibiotic ointment and keep the wound covered until it is closed.
  • You may need to apply extra padding over the blister to reduce friction during exercise.  Your athletic trainer has several different ways of cushioning blisters, make sure you see them when you have blisters.