How to prevent and treat blisters on your feet?

A foot can take thousands of steps without batting an eyelid. But sometimes all it takes is a grain of sand to throw a spanner in the works. Repeated rubbing, poorly managed moisture, ill-fitting footwear or the wrong choice of socks... and there it is: that pain familiar to all sports enthusiasts – the blister.

If this small, red, inflamed, fluid-filled blister has ever ruined one of your walks, your last run or a simple day’s skiing, rest assured that its presence is not inevitable! Indeed, with simple precautions and the right equipment, blisters can be prevented. And if you’re already suffering from blisters, there are methods to treat them and provide lasting relief.

In this article, discover all our expert advice on preventing and treating blisters, as well as a comprehensive guide to Sidas socks, inlays and protective gear to effectively protect the skin on your feet, whatever your outdoor activity: walking, hiking, running, trail running and even skiing.

‘If a blister is already causing you pain, there are treatments available to heal it and provide long-lasting relief.’

WHY DO BLISTERS FORM ON YOUR FEET?

1/ What is a blister? Definition!

To fight an enemy effectively, you must first get to know it. To shed light on blisters, we need to define them.

A foot blister is therefore a small, fluid-filled sac that forms under the skin to protect it from repeated friction. It usually occurs during prolonged activities such as hiking, trail running or walking, when the skin is weakened by heat and moisture; and appears on the most sensitive areas of the foot: the heel, the toes or the sole of the foot.

2/ What causes a blister on the foot?

The main cause of blisters is moisture, as this softens the skin and makes it more vulnerable to friction. This moisture can come from sweat produced during exercise, rainy weather conditions, or muddy or even waterlogged paths, particularly during trail running.

The second most common cause is linked to friction caused by a crease in the sock or a poor seam, ill-fitting shoes, or even a foot slipping inside the trainer.

Finally, although it may seem obvious, we feel it is important to reiterate: increasing the distance and being careless in your choice of equipment greatly increases the risks. The more kilometres you cover – whether at high or moderate intensity – the more repetitive movements you make. In short, the surest way to get a blister? Choosing shoes that are too big or too small, and wearing non-technical socks for walking, running or skiing.

3/ What are the consequences and main dangers of blisters on the feet?

Often considered harmless and taken lightly, it is not uncommon for blisters to worsen if they are not treated very quickly:

Having to give up. Because it is no longer possible to carry on without pain. The podiatrists at the UTMB or the Paris Marathon won’t tell you otherwise.
Infections. Because broken skin is an open invitation to all the bacteria thriving in your shoes.
Injuries. Because to limit friction, you may alter your walking style or stride, which could change your natural movement and thus create compensatory actions leading to unusual strain on your knees, ankles... and other joints.

‘A blister on the foot is a small, fluid-filled sac that forms under the skin to protect it from repeated rubbing.’

Anti-friction cream

Blister protection cream

14,95€

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HOW TO AVOID BLISTERS ON YOUR FEET?

You know the saying: prevention is better than cure!

Here, as elsewhere, prevention is the best strategy. Because simple actions, good habits and quality equipment can save you a lot of trouble.

Here is some expert advice from Marie Maligorne, head of our sports podiatry centre:

1/ Choose well-fitting shoes – neither too big nor too small

A well-fitting shoe should: support the foot without squeezing it, prevent areas of friction and provide enough space for your toes.

Warning! Shoes that are too tight create pressure points, whilst shoes that are too loose allow the foot to slip around. Hence the importance of seeking guidance from one of our expert advisors when buying your running, trail or hiking shoes at one of the SIDAS partner stores.

2/ Wear technical socks

Socks play a vital role as they are in direct contact with your skin. You should therefore choose technical socks for: their breathability, i.e. their ability to wick away moisture; their fit, i.e. their support; and their cushioning, to provide comfort to the most sensitive areas.

Our Sidas technical socks are the result of fifty years’ expertise in foot comfort. To find out which ones are best suited to your sporting or outdoor activity, click on the link above.

3/ Use suitable insoles

insoles for your sport help stabilise the foot by distributing pressure evenly. They therefore improve your overall comfort, thanks to an unrivalled feeling of cushioning.

4/ Toughen up your skin

Beyond making an informed choice of equipment – shoes, socks and insoles – we recommend preparing your skin for friction by toughening it up.

Having a pedicure, following a tanning routine or applying an anti-chafing cream protects the most sensitive areas with a level of effectiveness that will surprise you.

5/ Avoid brand-new footwear

Setting off on a trail run or a long hike in brand-new shoes is a major mistake and should be avoided at all costs. Indeed, new shoes that have never been tested can create unexpected pressure points and particularly unpleasant chafing.

6/ Keep your feet dry

Because moisture is the worst enemy of your feet and their comfort. Sweat, rain or crossing streams soften your skin and make it more vulnerable to repeated friction. Keeping your feet dry therefore limits irritation.

7/ Pay attention to your lacing

Poorly adjusted lacing can cause micro-movements of the foot inside your shoes, leading to dangerous friction. Precise lacing, on the other hand, promotes foot stability and reduces back-and-forth slippage with every step or stride.

8/ Avoid creases in your socks

A crease in a sock acts as a constant pressure point and inevitably, at some point, becomes a sensitive area.

9/ Act at the first signs of irritation

A blister usually starts with a slight burning sensation, which we tend to ignore so we can stay focused on the goal! Big mistake! The sooner the friction is addressed, the easier it will be to treat. If you feel the slightest discomfort, take a few minutes to stop, readjust your sock and protect the area immediately. Better a short break than a complete stop!

‘Socks play a vital role in preventing blisters as they are in direct contact with your skin.’

HOW TO TREAT A BLISTER ON YOUR FOOT?

If it couldn’t be avoided, there is still hope: yes, the blister on the sole of your foot can be treated! If prevention wasn’t possible, here is some advice from our Sidas experts on how to treat it.

The number one key to minimising pain, avoiding infection and promoting healing is to act quickly.

Next, here are some good habits to adopt to relieve the blister depending on the situation.

A/ If the blister is intact...

Do not pierce the blister. If the blister is still closed, that’s a good sign: the skin continues to act as a natural barrier. Piercing it would increase the risk of infection.
Soak your feet in an ice-cold bath. As a blister is an inflammatory reaction, exposing it to the cold will help reduce the swelling.
Clean the area. Gently wash the foot with soap and water to prevent infection.
Protect the blister. How? By applying a specific Sidas blister protection which reduces friction and relieves pressure.
Let your feet breathe. This is the perfect time to walk barefoot or wear your most breathable shoes.

B/ If the blister has burst...

Clean and disinfect the wound thoroughly. Ensure that the blister no longer contains any fluid.
Preserve as much skin as possible. If a small flap of skin is still present, leave it. It will act as a natural barrier during healing.
Protect the blister. How? By applying a specific Sidas anti-blister protection product, which reduces friction and relieves pressure.
Let your feet breathe. This is the perfect time to walk barefoot as much as possible or wear your most breathable shoes.
Monitor the healing process. Generally, a blister heals within a few days.

C/ Relieving a blister whilst active

You’re walking, running or skiing, and the burning sensation is starting to turn into pain. There’s a good chance the friction is developing into a blister. Don’t worry: there are some temporary solutions that can help you finish your activity (trail running, hiking, trekking) without aggravating the injury!

Immediately protect the area with a specific Sidas anti-blister pad to reduce friction and relieve pressure.
Adjust your socks and shoes. Check that no creases, pressure points or awkward lacing are exacerbating the irritation.
Learn from your mistakes. Don’t hesitate to follow the steps above to prevent blisters and ensure you never find yourself in this awkward situation again.

Gel Toe Cap

Protection against black nails

9,95€

Gel Toe Cap

Protection against black nails

9,95€

Learn more

WHICH PRODUCTS AND EQUIPMENT CAN EFFECTIVELY PROTECT THE SKIN ON YOUR FEET?

At Sidas, athletes’ feet and their comfort are a long-standing area of expertise that we have been developing for over 50 years. This expertise has fostered a capacity for innovation that we strive to incorporate into the design of our products.

Here is the equipment we have created to effectively protect your skin:

1/ Technical socks that stand out for their breathability, fit, support, cushioning and, above all, comfort. A specific sock for every activity.

2/ The same applies to our insoles, which stabilise your feet, distribute pressure evenly and prevent micro-friction inside the shoe. A radical anti-blister solution.

3/ The toe protector, available in two versions: toe cap or toe sleeve. These reusable silicone sleeves wrap around your toes to protect them from friction or other pressure. Their mission? To spare you from blisters as well as black toenails.

4/ Thin and ultra-effective anti-blister pads. Unlike traditional hydrocolloid plasters, which can sometimes be thick and uncomfortable, these anti-blister pads are virtually imperceptible inside the shoe. They are designed to provide immediate pain relief and stop a blister from developing, even whilst you’re active.

5/ An anti-chafing cream to strengthen the skin and prepare it for the friction caused by your activity. This protective barrier stands out from the competition thanks to its 99% natural composition.

‘Technical socks that stand out for their breathability, fit, support, cushioning and, above all, comfort. A specific sock for every activity!’

You now have everything you need to look after your feet.

With these few simple steps, good habits and the right kit, you’ll be able to make the most of every outing!