Blisters are one of the most common problems for hikers, runners, and anyone who spends a lot of time on their feet. Despite their small size, they can be incredibly painful and can even force you to cut your adventure short if not handled properly. While they’re often considered just a minor inconvenience, knowing how to prevent blisters—and how to treat them quickly when they occur—can make a huge difference in your comfort.
In this comprehensive guide, we’ll go over some of the best strategies to stop blisters from forming in the first place, as well as how to treat them effectively if they do occur.
How to Stop Blisters from Forming?
The key to stopping blisters is minimising friction. Blisters form when there’s repeated rubbing between the skin and another surface, like your shoes or socks. This friction causes the layers of skin to separate, and fluid fills the space, creating a blister. Here are some essential steps to stop blisters from forming in the first place:
1. Wear the Right Footwear
One of the most important factors in preventing blisters is wearing shoes that fit properly. Shoes that are too tight can create pressure points, while shoes that are too loose allow your feet to slide around, causing friction. Make sure to try on shoes with the same socks you’ll be wearing during your activity to ensure a proper fit.
Different activities may also require different types of shoes. For example, hiking boots are designed to provide ankle support and reduce rubbing during long walks on rough terrain. If you're an avid runner, investing in a pair of quality running shoes designed to reduce friction and wick away moisture is essential.
If you're in the market for a new pair of hiking or running shoes, check out our selection of Blister Wool-compatible footwear designed to help prevent blisters.
2. Break in New Shoes Gradually
Even the best-fitting shoes need to be broken in before they’re used for extended periods. Wearing new shoes for a long hike or run can increase the likelihood of blisters, as your feet won’t yet be used to the shape and structure of the footwear. To avoid this, start by wearing new shoes for short periods, gradually increasing the time you wear them until they feel comfortable.
If you’re planning a big event, like a marathon or a multi-day hike, start breaking in your shoes several weeks in advance. This allows your feet to adjust slowly and helps you avoid last-minute blisters.
3. Use Blister Prevention Products
There are a variety of products designed specifically to prevent blisters. One of the most effective is Blister Wool. Made from 100% Australian-grown wool, Blister Wool works by reducing friction between your skin and footwear. It’s soft, biodegradable, hypoallergenic, and provides a natural barrier that helps wick moisture away from the skin, one of the key factors in blister formation.
To use Blister Wool, simply place a small amount between your foot and sock in areas prone to blistering. This could be the heel, toes, or ball of your foot—wherever you typically experience hot spots. The wool will stay in place throughout your activity and can be easily removed afterward.
4. Choose Moisture-Wicking Socks
The type of socks you wear can play a significant role in preventing blisters. Cotton socks, for instance, tend to absorb moisture, making your feet damp and increasing the chances of blisters. Instead, opt for moisture-wicking socks made from materials like merino wool or synthetic blends designed to keep your feet dry.
If you’re going on a long hike or run, consider bringing an extra pair of socks with you and changing them halfway through your activity. Dry socks can make a big difference in your comfort level and reduce the likelihood of blisters.
5. Apply Lubricants
Another way to prevent blisters is by applying a lubricant, like petroleum jelly or anti-chafing balms, to areas prone to friction. These products create a protective barrier that reduces the amount of friction between your skin and your shoes. However, while lubricants can be helpful, they don’t address moisture buildup as effectively as wool products like Blister Wool.
6. Keep Your Feet Dry
Damp feet are more prone to blistering because the moisture softens your skin, making it more vulnerable to friction. In addition to wearing moisture-wicking socks, take steps to keep your feet as dry as possible. If your feet sweat a lot, consider using foot powder before putting on your socks. You can also air out your feet during rest breaks on long hikes or runs to help prevent moisture buildup.
How Can You Get Rid of Blisters Fast?
Sometimes, despite your best efforts, a blister will still form. When that happens, it’s important to treat it quickly to prevent further discomfort and infection. Here’s what you should do:
1. Clean the Area
The first step in treating a blister is to clean the area. Use soap and water to gently wash the blister and the surrounding skin. This helps to remove any dirt or bacteria that could lead to infection. Avoid using alcohol or hydrogen peroxide, as these can dry out the skin and delay healing.
2. Protect the Blister
After cleaning, it’s essential to protect the blister. The easiest way to do this is by covering it with a bandage or a blister pad. These products help cushion the blister, reduce friction, and protect the area from further damage.
Another effective option is to use a small piece of Blister Wool over the blister. Unlike adhesive bandages, Blister Wool won’t stick to the blister, making it more comfortable to wear and easier to remove.
3. Should You Pop a Blister?
It’s generally best to leave a blister intact, as the fluid inside helps protect the underlying skin. However, if the blister is large or painful, you may need to drain it. To do this, sterilise a needle with rubbing alcohol, then carefully puncture the blister near its edge. Let the fluid drain, but leave the overlying skin intact to protect the area.
After draining the blister, clean the area again, apply an antibiotic ointment, and cover it with a sterile bandage or Blister Wool to keep it protected.
4. Keep the Area Moisturised
While it’s important to keep blisters clean and protected, you also want to make sure the surrounding skin doesn’t dry out too much. Keeping the area moisturised can prevent the skin from cracking and help the blister heal faster. You can apply a small amount of an antibiotic ointment or petroleum jelly to the area before covering it.
Should You Cover a Blister or Let It Breathe?
A common question is whether blisters should be covered or allowed to breathe. The answer depends on your situation. If you’re active—whether hiking, running, or walking—it’s almost always better to cover the blister. This prevents friction and keeps dirt and bacteria out of the area, reducing the risk of infection.
If you’re at home and resting, you can let the blister breathe for short periods to help it dry out. However, be sure to keep the area clean and avoid exposing it to anything that could cause further irritation.
To strike a balance, you can use a combination of both methods. When resting, let the blister breathe, and when active, use a protective covering like Blister Wool to shield the blister from further harm.
Does Vaseline Prevent Blisters?
Vaseline, or petroleum jelly, is often recommended as a way to prevent blisters. By reducing friction, Vaseline can help prevent blisters from forming, especially in areas prone to rubbing, such as the heels or toes. Applying a thin layer before putting on socks creates a protective barrier between your skin and footwear.
However, while Vaseline can reduce friction, it doesn’t address moisture management as well as wool-based products like Blister Wool. If your feet tend to sweat a lot, consider using Blister Wool to absorb moisture and reduce friction simultaneously. The wool is lightweight and comfortable, making it a great option for long-distance hikers and runners.
How to Dry Out a Blister Overnight?
If you’ve developed a blister and want to dry it out quickly, there are several steps you can take. The key is to allow the blister to drain naturally while keeping the area clean and protected.
1. Clean and Dry the Blister
Start by washing the blister with soap and water, then gently pat it dry. If the blister hasn’t drained on its own, resist the urge to pop it, as doing so increases the risk of infection. Instead, let the fluid drain naturally.
2. Use a Blister Pad
A blister pad can provide cushioning and protection while allowing airflow to the blister, helping it dry out overnight. For a more natural solution, place a small amount of Blister Wool over the blister. The wool absorbs moisture and prevents further friction, allowing the blister to heal.
3. Keep the Area Elevated
If possible, try to keep the affected area elevated while you sleep. This can help reduce swelling and speed up the healing process.
4. Let It Breathe (At Home)
When resting at home, you can remove any coverings and let the blister air out. Just be sure to keep the area clean and avoid exposing it to any dirt or bacteria. Letting the blister breathe for short periods will help it dry out naturally and speed up the healing process. When you're ready to get back to activity, protect the area with a bandage or a soft cushioning like Blister Wool to avoid further irritation.
Final Thoughts
Blisters might be a common issue, but they don’t have to derail your adventures. With proper preparation—whether that’s choosing the right footwear, using blister prevention products like Blister Wool, or knowing how to treat a blister effectively—you can keep your feet in good condition, no matter how long your trek or run may be.
And remember, every step counts when it comes to blister prevention. From wearing moisture-wicking socks to applying lubricants and breaking in new shoes gradually, these small actions can make a big difference. If you do develop a blister, don’t panic—clean it, protect it, and take the necessary steps to heal it quickly and safely.
For even more tips on how to deal with blisters, be sure to check out our other article: What Do Hikers Use for Blisters? A Comprehensive Guide, which offers a detailed look at how experienced hikers prevent and treat blisters in challenging conditions.
By taking care of your feet and addressing blisters promptly, you’ll be able to enjoy your hikes, runs, and other activities without missing a step!
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