If like me you are prone to blisters, then hopefully this blog will help you a little. I have narrow heels, which means finding shoes where your heel has no movement whatsoever can be difficult to find. New shoes for me can be quite troublesome and don’t get me started on walking boots. As a podiatrist, I am obviously in the best profession to help with this foot issue and I can happily say, blisters these days are far and few between. So below are my blister prevention tips:

Your Footwear

Make sure your footwear is appropriate for the activity you are doing and make sure they fit properly. Shoes that are too big or too small can cause friction and rubbing. If you plan on doing a lot of steps in your footwear at any one time, make sure the shoe is secure to your foot. A slip on shoe, like a ballet pump or wellington boot, is likely to slip at the back and cause friction and rubbing. If you do hiking, fell walking etc, I would highly recommend you get your boots fitted properly and make sure they are waterproof. There is a shop in Whalley, which many of our patients have used and have had great success. New shoes can be troublesome, so make sure you break them in gently and any areas you know that are likely to become sore and irritated, protect with padding or blister plasters, such as Compeed.

Your Socks

I only wear bamboo or wool socks. It is worth investing in a few good pairs of socks as they really do make a difference to your feet. Natural fibre socks are moisture wicking, which means your feet will remain dry in your shoes and they help prevent infection. If you are doing an activity, like walking or skiing, I would highly recommend you wear two pairs. This will give your feet that added protection from rubbing. I often wear a pair of bamboo socks as my base and then double up with a pair of wool walking socks.   

Changing your footwear and socks

If your feet get wet, make sure you change your shoes and socks as soon as possible. Wet socks and shoes grip against your skin, allowing friction to occur. If you are doing a long event, make sure you pack some spare socks, so you are able to change them halfway through. If you are doing an event that lasts for more than one day, make sure your pack some lightweight soft shoes, if the blisters do start, a soft lightweight shoe may be the only answer to carrying on with the event.

Padding and Blister plasters

For me there is no better product out there than the Compeed blister plasters. If I am doing a long hike or wearing a new pair of shoes, I will not leave the house before I have applied these to my heels. They really are wonderful. If your feet have blistered underneath, padding is a great option for reducing direct pressure onto that area. Cut a hole in the padding and place the blister in the hole. This should prevent further irritation to the area. Zinc oxide tape is also a great option as it is incredibly sticky and is breathable.

Prevention is always better than cure when it comes to blisters. If you know something is likely to cause irritation to your feet, protect that area beforehand. If your feet start hurting and your shoes feel like they are rubbing, STOP immediately. The sooner you treat the problem, the less likely a blister will form. Blisters can be painful, restrict you from doing your activities and can become infected.

At The Foot Room, we sell bamboo socks, padding and compeed blister packs. We are happy to help and advise.

Sarah x

The Foot Room Longridge and Broughton offer outstanding Chiropody and Podiatry for the areas of Fulwood, Preston, Garstang, The Ribble Valley, Whalley and Clitheroe . We specialise in treatments for ingrowing toenails, fungal nails, verruca, corns and dry cracked heels. We do gait analysis and biomechanical assessments for heel pain, sports injuries and many other conditions. We offer bespoke orthotics and treadmill and Podosmart technology. Spa pedicures are also available, including warm wax treatments and nail painting.

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