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How to Prevent Foot Blisters

All it takes to keep your feet happy and pain free are a few precautions.


  • Step 1: Understand what causes blisters Understand what causes blisters: Your body protects the skin from continuous rubbing by forming a protective pool of liquid to cushion tissue. Prevent friction, and you prevent blisters.
  • Step 2: Don't rub your feet the wrong way Wear properly fitting shoes that don't rub or pinch: You should be able to wriggle your toes comfortably, and your heels should fit securely. Avoid shoes made of non-breathable materials like plastic -- they cause sweating because they don't let your feet breathe. And beware of inside seams that might cause rubbing.
  • TIP: Break in new shoes by wearing them for 30-minute increments for the first few days.
  • Step 3: Give your feet a lift If you're prone to heel blisters, put heel lifts in your shoes. Wear them in both shoes, even if just one heel is sensitive. Insoles also can reduce blisters on heels, as well as on other parts of the foot.
  • Step 4: Use antiperspirant Use antiperspirant -- on your feet. Preventing foot sweat reduces the friction that can cause blisters. Apply daily to clean, dry feet, making sure you cover the entire foot, including between the toes. If irritation develops, use it every other day instead.
  • Step 5: Wear the right socks If you're playing sports or working out, wear nylon or nylon-cotton blend socks, and avoid 100 percent cotton. Nylon causes the least blistering on sweaty feet, while cotton causes the most. Make sure socks fit well, and stop wearing them when they lose their shape.
  • Step 6: Protect naked feet If you're wearing sandals, apply an anti-blister foot lotion or stick to your entire foot; the lubrication protects your skin from friction. For added protection, put a piece of moleskin on blister-prone areas.
  • FACT: Did you know? As people age, their feet flatten, making them "grow" about a half-size every 10 years after age 40.

You Will Need

  • Well-fitting shoes
  • Heel lifts
  • Insoles
  • Antiperspirant
  • Nylon socks
  • Anti-blister lotion or stick
  • Moleskin (optional)

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