A sunny day, your favourite walking route, and that satisfying feeling of getting your steps in… until ouch!—a blister turns your stroll into a hobble.

At Achilles Clinic, we see blisters more often than you might think. They’re not just a “new shoes” problem—they can affect anyone, from weekend walkers to seasoned runners.

The good news? With the right know-how, you can stop blisters before they start.

Why Blisters Happen

A blister forms when friction causes the skin’s outer layers to separate, allowing fluid to fill the gap. This is often made worse by:

• Ill-fitting shoes (too tight or too loose)

• Moisture from sweat or rain

• Repetitive movement without enough protection

• Heat and swelling during prolonged activity

Step 1: Choose Shoes That Truly Fit

Your shoes should feel snug but not tight, with enough room in the toe box for your toes to move freely.

Pro tip:

• Shop for shoes in the afternoon when your feet are naturally slightly larger.

• Make sure there’s about a thumb’s width between your longest toe and the shoe tip.

• Replace worn-out shoes—flattened cushioning and stretched fabric increase friction.

Step 2: Keep Feet Dry and Comfortable

Moisture makes skin softer and more prone to friction damage.
To keep blisters away:

• Wear moisture-wicking socks (avoid cotton, which traps sweat)

• Change socks if they become damp during activity

• Use foot powders or anti-friction balms before long walks or runs

Step 3: Be Strategic With Socks

For long walks or runs, consider:

• Double-layer socks to reduce friction

• Toe socks for those prone to blisters between toes

• Seamless socks to avoid rubbing

Step 4: Listen to Hot Spots

If you feel a “hot spot” during activity, stop and check immediately. Apply a blister plaster or medical tape before it develops further.

Step 5: Podiatry Fixes for Recurring Blisters

If blisters keep coming back in the same spot, it could be due to:

• Foot shape or biomechanical issues

• Gait patterns that create uneven pressure

• Old injuries altering your walking style

A podiatrist can:

• Perform a gait analysis to identify the cause

• Prescribe custom orthotics to redistribute pressure

• Recommend footwear tailored to your activity and foot type

Bottom line: Blisters don’t have to stop you in your tracks. The right shoes, smart moisture control, and early intervention can keep your walks pain-free.

If blisters are a regular problem, our team at Achilles Clinic can help find the root cause and keep your feet adventure-ready.

📅 Book your podiatry appointment today and enjoy every step—blister-free.