Why Do Runners Get Blisters on Their Feet?

Have you ever gotten a blister during a race? I have. When you get a blister in the middle of a race you don't want to stop. Most runners I know choose to run through the pain — all the way to the finish line. 

A better plan is to prevent the blister from happening in the first place. ​Let's look at why blisters happen to runners, and how to stop the madness! Then, we'll talk about how to treat blisters if you still get them. 

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Disclaimer: I received KT Tape® Blister Prevention Tape and Blister Treatment Patches as part of being a BibRave Pro. Learn more about become a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!

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What Causes Blisters?

Sweat or Water + Friction = Blisters. 

The friction culprit can be tight or loose shoes, puddles, a rough seam, thin socks, humidity, over-training, and extra miles. Clothing that doesn't fit snugly, or rubs as you run can cause a blister. Heck, you can get a blister from tying your shoes too tight. 

Moisture (from sweat, rain or puddles) makes your skin soften. Softened skin is more likely to react to friction. 

Wet feet can lead to blisters.

If your socks move back and forth, your shoes rub, or your underarm passes back and forth over a rough seam, you'll get blisters.

​​Blisters on feet usually show up on the toes, heel, and ball of the foot. Some blisters don't hurt. Others are very painful. Sometimes the blister bursts during your run. When you check your feet later, you have a painful raw spot.

​Most blisters caused by friction will heal in a few days. Some are more serious. If you have a fever, nausea or chills with an especially painful blister call the doctor. You may have an infection.

How to Prevent Blisters on Your Feet

If you want to stop blisters from happening, you have to be proactive.

First, get shoes that fit properly. Make sure there's plenty of room for your toes or you'll get black toenails. Black toenails happen when your toe thumps against the front of your shoe with each step. A blood blister forms under the nail which makes it look black. 

The second most important thing is to keep your feet dry. The best way to do that is by wearing moisture-wicking socks made for athletes. Specialty running socks reduce moisture and protect your feet. Don't skimp. Moisture-wicking socks are worth the price.

​Stay away from cotton. Cotton soaks up the moisture and promotes blisters.  Another option is to wear two pairs of socks. Doubling up reduces friction and adds cushion.

Tapes and Bandages

I received the new KT Tape® Blister Prevention Tape and KT Tape® Blister Treatment Patches to test. (There's a discount code below.)

​So far, I've used the tape during races and training runs in the Florida heat and humidity. Last weekend I wanted to run a 5K in fairly new shoes. I was worried my shoes were still stiff enough to rub. It was going to be hot and humid, so I put KT Tape® Blister Prevention Tape on the back of my heels. 

The conditions were perfect for blisters: 78 degrees + 94% humidity. The KT Tape worked like a champ. I was a sweaty mess at the finish line, but I didn't have any blisters! That's a win.​

These new products from KTTape® for blister prevention and treatment come with travel cases. Nice touch! I took mine in my bag and put the tape on before the race. You can head off blisters by putting the prevention tape on prone areas. If you end up with a blister despite your best efforts, use the patch to avoid infection and speed healing. (Photo credit: ThisOldRunner.)

I wore moisture-wicking socks and KT Tape® Blister Prevention Tape for my hot and humid race. Here I am taking my foot out of my shoe about an hour post-race. As you can see, it stayed put despite high temps and humidity. (Photo credit: ThisOldRunner.)

I wanted to see if the KT Tape® stayed in place after my post race shower. It did. I think the trick is to make sure you really press the tape in place securely when you first put it on your foot. (Photo credit: ThisOldRunner.)

Powders and Creams

Another option is to douse your feet with a silicone-based foot powder. You pour it into your socks. The powder creates a smooth surface on your foot to prevent friction. You can also find creams and deodorant-style lubricant sticks. You can coat your foot to lower or eliminate friction. 

Tape, patches, creams, and powders stop chafing in prone areas like feet, inner thighs, sports bras, and underarms. ​

How to Treat a Blister

If your blister isn't too painful, leave it alone. Let it heal on its own. Cover small blisters with a patch, (like the KT Tape® Blister Treatment Patch).

If you think popping the blister is best, follow these steps:

1. Check for infection. If the blister is oozing pus, is swollen or inflamed, call your doctor. If it doesn't look infected, wash your hands and move to step 2.
2. Clean the blister with soap and water or rubbing alcohol.
3. Sterilize a needle or pin with rubbing alcohol.
4. Puncture the blister in a couple of places. Soak up the fluid with a tissue.
5. Apply antibiotic followed by a patch or bandaid.
6. Let it heal for a couple of days. Then, remove dead skin and clean the area. Apply more antibiotic ointment and a patch or bandaid if needed.

The fact is, blisters happen to runners. If you get one, treat it fast. Otherwise, follow your preventative plan to minimize your chances.

Save 30% Plus a Full Product Review

So far, I like KT Tape® Blister Prevention Tape and KT Tape® Blister Treatment Patches. I used the patch after burning my finger on the stove on Taco Tuesday.

I'll post my full product review after a few more hot, humid runs! In the meantime, you can get 30% OFF ​KT TAPE® Blister Treatment Patches and Blister Prevention Tape when you use my code: BIBRAVE30. 

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