How to Prevent Blisters: 7 Proven Tips for Runners, Hikers and Athletes

Blisters can quickly turn a good run or hike into a painful one. Knowing how to prevent blisters is key to keeping your feet comfortable. Here are 7 simple tips to help you avoid blisters and stay active without pain.

In this video we demonstrate a taping technique to prevent blisters. This is great for most running sports that you are trying to prevent blisters such as:

• Runners

• Ultra Runners

• Soccer

• Australian Rules Football

• Cricket

• Lacrosse

• Basketball

• Netball

• Ultra Frisbee

• Rugby

• Touch Rugby

7 Proven Tips to Prevent Blisters

Blisters are common but preventable with the right care and preparation. Follow these 7 proven tips to prevent blisters and keep your feet comfortable during any activity.

1. Choose the Right Footwear

Select shoes that fit well and support your activity type. Ill-fitting shoes can cause friction, which can lead to blisters. Always prioritise comfort and proper sizing.

2. Wear Moisture-Wicking Socks

Opt for high-quality, moisture-wicking socks that keep sweat away. They reduce friction, prevent dampness, and help you stay comfortable during long runs or hikes.

3. Break In Your Shoes Properly

Avoid wearing new shoes for long workouts immediately. Wear them for short periods first so your feet can adjust and you can reduce the chance of getting blisters.

4. Use Blister Prevention Products

Apply anti-friction balms, powders, or blister patches before activity. These products reduce rubbing and provide an extra layer of protection for sensitive areas.

5. Keep Your Feet Dry

Moisture increases friction. Change damp socks promptly, and use foot powder to keep your feet dry, especially during long or high-intensity activities.

6. Dry Your Feet

After exercise or showering, dry your feet thoroughly, especially between toes. Proper drying prevents skin softening and reduces the chances of blister formation.

7. Use Tape or Moleskin for Hot Spots

Cover pressure-prone areas with medical tape or moleskin before your workout. This barrier helps reduce friction and protects the skin from painful blisters.

By placing a layer of rigid tape over the most frequent friction areas we allow the tape to take the brunt of the friction preventing the skin from being damaged. Ensure you remove the tape carefully after your game or event as the skin will be moist and can be fragile as a result. Alternatively you could apply hyperfix below this to assist protecting the skin.

Find out more at https://www.bodyfit.life

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalised treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Apex Physiotherapy Pty. Ltd., its employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Apex Physiotherapy Pty. Ltd. makes no representations about the accuracy or suitability of this content.

#bodyfitphysio #physio #injuryprevention

Body Fit Physiotherapy

Sports Physiotherapy Clinic