Usually, blisters on the feet form due to friction and pressure from shoes of the wrong size or model, from keeping the skin or socks moist, and from intense physical activity. If you already have blisters on your feet you can read this link to treat and heal them. However, by taking precautions to prevent and counter this common problem, you can prevent painful blisters from forming on your feet right away.
Steps
Part 1 of 2: Choosing the Right Footwear
Step 1. Choose the correct size shoes
They shouldn't be too tight, but they shouldn't be too big either.
- Shoes of the right size leave 6 mm of space between the longest toe (which does not necessarily have to be the big toe) and the tip of the shoe.
- Try walking around in new shoes for a while before you decide to buy them to make sure they fit properly and are comfortable.
- Shoes with a rounded or square toe offer the best comfort and the most comfortable fit.
- It is important to try on shoes before buying them even if you know the size, as this can vary by brand. Take the ones that fit you most, even if they are a different size than what you normally wear.
- Feet can swell up to 8% more during the day, so you should consider buying them in the afternoon when your feet are bigger. By choosing shoes that fit appropriately when your feet are most swollen, you will completely prevent blisters from forming.
Step 2. Do not wear blister-promoting footwear
If they squeeze your feet too tight, are too loose, or if they cause you to walk abnormally causing pressure and friction, they can lead to blistering. You should avoid these types of shoes, including:
- High-heeled shoes, especially if the toe space is limited. These force the toes to assume uncomfortable positions that cause cramps, put strong pressure on the forefoot, increase the friction on the heel and in other areas.
- The flip flops that force the fingers to press together to prevent the slipper from falling.
- Any shoe model that is too narrow.
Step 3. Gradually begin to adapt the shoes to the shape of the foot
Before wearing new shoes for long periods, put them on for short moments only. For example, before wearing new shoes all day, keep them for just a couple of hours indoors. This way the material has plenty of time to conform to the exact shape of the foot and you will feel more comfortable.
This process is especially important when it comes to shoes used for sports and heavy use, such as hiking boots, which must "soften" before being used normally
Step 4. Choose the correct socks
Those in cotton absorb moisture; this fiber helps keep odor in check, but friction caused by damp fabric increases the chances of blisters forming. Instead, you should opt for socks made of wool or synthetic breathable fabric, which dries quickly.
- You can find specific reinforced socks for sport and trekking in sporting goods stores. These patterns can prevent blistering.
- Some people prefer to wear two pairs of socks to combat moisture and friction - a thin, breathable pair covered with a thicker one.
Step 5. Put on insoles that are comfortable and able to support your foot
In shoe stores and some pharmacies you can find different models of insoles to be inserted into shoes for greater support and comfort.
- When shopping for shoes, be sure to get those with a removable insole, so you can replace it with a more comfortable one with better arch support, depending on your needs.
- You can choose from neoprene (foam rubber), latex memory foam, gel or other materials.
- Some research has shown that those in neoprene, in particular, are able to reduce the incidence of blisters.
- Insoles, especially orthopedic insoles, are available in different models to offer comfort to different types of feet. Try different shapes until you find the ones that fit your footwear and foot.
Step 6. Change your shoes often
For example, you shouldn't always wear the same pair for several consecutive days; instead you should try to alternate them with a couple or two more. By wearing different models, you can prevent blisters from forming due to the fact that the feet do not suffer friction and friction in the same places all the time.
Step 7. Keep your feet dry
Choose footwear made of waterproof but at the same time breathable material. This way you avoid retaining moisture, allowing sweat to evaporate and move away from your feet.
- Plastic and nylon shoes prevent the feet from breathing properly; you should opt for footwear in leather, canvas, mesh or other breathable materials.
- If your shoes or socks get wet, you should take them off as soon as possible. Let them dry well before wearing them again; also wipe your feet, then put on cool, dry socks and shoes.
Part 2 of 2: Preventing Friction
Step 1. Make sure that no residue remains in the socks or shoes
If there is any foreign material left, such as sand or twigs, it can cause friction when you walk and induce blistering. By wearing appropriate footwear, you can prevent this from happening.
If you sense something that shouldn't be in the shoe or sock, stop and take it off right away
Step 2. Use a lubricant
If you are quite vulnerable to blistering some places on your feet, you should cover these more sensitive areas with a lubricating product before putting on your socks and shoes. Among the best solutions are:
- Vaseline;
- Talcum powder;
- Foot ointment;
- Anti-irritation ointment.
Step 3. Tape the sensitive parts of the foot
Put some adhesive material on the areas of the foot that tend to suffer from friction, this will protect them and prevent blisters from forming. If possible, choose skin protection patches you find in drugstores rather than duct tape (because it loses its adhesion when it gets wet).
- Cut a small piece of the skin protection patch slightly larger than the area subject to friction.
- Peel off the backing to expose the sticky side.
- Press the patch onto your foot, smoothing the creases from the center to the edges.
- Put on your socks and shoes.
Step 4. Strengthen the skin by stimulating its resistance
If you gradually increase the duration of the walk, run or hike, the skin on your feet begins to get stronger; this way you can prevent blisters from forming.
Step 5. Be prepared when hiking
The rather demanding walks can require a greater effort on the feet that will have to move for long distances in less comfortable footwear than the usual ones. You can prevent blisters from forming by following the tips below. Particularly:
- Make sure you have adequately softened the material of the boots and that your feet are well positioned inside them;
- Wear two pairs of socks. A thinner pair of synthetic material to reduce friction and another pair of non-cotton material with absorbent properties, such as wool, which helps to wick away moisture and keep feet dry.
- Keep those parts of the foot that are particularly susceptible to blisters hydrated and soft. Also, bring a lubricant with you in case blisters start to form during the hike.
- Apply a skin protection patch to the points of greatest friction. Always carry some with you, in case you need to provide extra protection for your feet on the way.
Step 6. Take precautions when wearing dress shoes
They can be quite uncomfortable, they are often made of rigid material, which forces the foot to assume an unusual position, or you may have worn them little and therefore have not yet "adapted" to your foot. However, you can take steps to avoid unnecessary suffering:
- Apply skin protection patches to the points of greatest friction;
- Smear lubricating products on the parts of the foot that are prone to blisters.
- Use interchangeable insoles for added support and comfort.
Step 7. Choose sports footwear carefully
They are used in situations of intense activity which can cause considerable friction and sweating. To avoid blistering in such situations make sure you:
- Choose shoes that offer perfect comfort to the feet;
- Correctly adjust the shoes to the feet by wearing them for some time only in short sessions until they take the correct shape of the foot. You will be able to use them for prolonged periods only after you have adapted them appropriately;
- Apply the skin protection patches to the parts of the foot where the greatest friction is created;
- Lubricate the parts of the foot that are most prone to blisters;
- Wear socks made of material other than cotton to reduce friction between the foot and the shoe.
