4 Tips for Avoiding Blisters - FITS®

May 09, 2019

There’s nothing worse: you’re out for a run, you’re feeling good, but all of a sudden it happens…that dull, gnawing pain on the back of your ankle. You know what it means: a blister is coming.

Not only are blisters painful, but they can also completely derail your planned activity. While the sensitivity of your skin is a big factor in whether or not you will get a blister, there are certain precautions you can take to protect your feet and ankles.

Here are our four best tips for avoiding blisters:

Break in new shoes

When you buy a new pair of shoes, it can take a few wears for your feet to get accustomed to how they fit. By taking it slow and building up how long you wear new shoes — for instance, start with a few short walks instead of a long run — you can ease your feet into the change. 

Wear the right socks

We know, we know — this is an obvious one. But well-fitting socks that won’t slip down, that wick away moisture and that have enough cushion can make all the difference for tender-footed athletes.

Toughen up your feet

And speaking of tender-footed athletes, don’t be afraid to toughen up your soles. Blisters are caused by friction, and calluses act as protection against friction. Rather than trying to rid your feet of calluses with pumice stones, embrace this natural cushion for your feet.

Be proactive

If there’s a certain part of your foot that always seems to get a blister on long runs, get proactive by covering the problem spot with a bandage or sports tape. You can also use certain products to either help lubricate your feet against friction — like petroleum jelly or body glide — or keep them dry against excessive moisture, like corn starch or foot antiperspirant.

Blisters happen, but they don’t have to be a frequent part of your running life. With proper precautions and the right gear, you can tackle all of your runs with confidence — and feet that feel good.


Protect your feet with the right socks. Shop now.