Blisters Be Gone: Prevention and Podiatrist Tips for Pain-Free Walking
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.
