Blisters might seem like a minor inconvenience, but for anyone who’s ever had to power through a long day on their feet, tackle a grueling race, or even just break in a new pair of shoes, you know they can be anything but trivial. As someone who’s spent years in the world of sports coverage and participation, I’ve dealt with more than my fair share of blisters. Whether you’re an athlete, an outdoor enthusiast, or just someone trying to stay active, understanding how to prevent and treat blisters can make all the difference.
What Causes a Blister?
The most common cause of blisters is skin irritation due to friction. When your skin rubs against a surface—whether it’s the inside of a shoe, a piece of equipment, or even your own clothing—over time, this repeated motion creates heat and causes the layers of skin to separate. Fluid fills this space, resulting in a blister.
But friction isn’t the only culprit. Blisters can also be caused by burns, chemical exposure, or even extreme cold (frostbite). However, in the context of sports and physical activity, friction is by far the most common trigger.
Preventing Blisters
The best way to deal with blisters is to prevent them from forming in the first place. Here’s how:
- Properly Fitted Footwear: The majority of blisters I’ve seen are the result of poorly fitted shoes. Make sure your footwear is the right size and that there are no seams or ridges rubbing against your skin.
- Pre-Taping: If you know you’re prone to blisters, especially during tournaments or endurance activities, consider pre-taping areas that are likely to rub. Using a band-aid, moleskin, second skin, or athletic tape can create a protective barrier.
- Padding: For particularly sensitive areas, you can pad the area by making a donut with a thin piece of high-density foam. This helps to redistribute pressure away from the blister-prone area.
- Moisture Control: Wear moisture-wicking clothing, like wool and avoid cotton, which can retain sweat. Keeping your skin dry reduces the friction that causes blisters. Also, change undergarments and socks between games.
- Double Socks: If you’re prone to foot blisters, wearing two pairs of socks or thicker wool socks can provide extra cushioning and reduce friction.
Treating a Blister
Sometimes, despite our best efforts, blisters happen. If you find yourself with one, here’s what to do:
- Don’t Pop It: Ideally, according to the American Academy of Dermatology, you should avoid popping a blister unless it’s large and causing significant discomfort. If you must drain the blister, use a sterile pin to do so, then apply pressure to the area with gauze and tape.
- Protect the Area: Keep the skin intact as it acts as padding for the sensitive skin underneath and as a natural barrier against infection.
- Keep It Clean: If the blister is open, apply an antibiotic ointment like Polysporin to the blister to prevent infection. Keeping the area clean is crucial for healing.
- Use Padding: If you need to stay active, pad the blistered area to minimize discomfort. Non-adhesive gauze covered by regular gauze and secured with tape works well. You can also consider making a donut with foam to take pressure off the area.
- Let It Breathe: Whenever possible, allow the blister to breathe by wearing open heeled shoes or sandals.
A Personal Experience
A few weeks ago, during a 10km Spartan race, I developed a blister 3km in but decided to push through. By the end, the blister had popped, and the skin had peeled away, leaving raw, sensitive skin. With another race planned later that day with my son, I quickly treated the area with non-adhesive gauze, Polysporin, and tape. This allowed me to complete the race with minimal discomfort. Afterward, I continued to care for the blister, and within a few days, it healed remarkably well.
Blisters might be a part of sports, physical activity, or that special pair of shoes, but knowing how to prevent and treat them can make a huge difference.
All the best,
Kregg