Prevent Blisters





Introduction: Prevent Blisters

About: Made in Canada, I grew up crafting, making, and baking. Out of this love for designing and creating, I pursued a BFA in product design from Parsons School of Design in NYC. Since then I've done work for Mart...

I learned this trick for how to prevent blisters a few years ago when I was doing roller derby and constantly getting blisters from my skates. I have since retired from derby and now use this quick and easy technique for avoiding blisters when breaking in new shoes, hiking, and for the occasional night of roller boogie...

Step 1: Supplies

This is a layering technique. The goal is to have the friction happen between the layers of fabric and NOT on your skin. Here's what you need to protect your footsies:

Layer 1: plastic bandaids - that stick all along both sides of the gauze pad (like pictured)

Layer 2: nylon knee high stockings (pair) or very thin socks (silk if possible)

Layer 3: pair of your regular socks

Step 2: Find the Points of Contact

If you plan on hiking or breaking in a pair of new shoes, put them on with just your socks and walk around until you start to notice the points of contact (between your skin and the footwear) where potential blisters could form.

This is where you will put the bandaids.

Step 3: Layer One

Once you've established the blister danger zones, put one (or more) bandaids in those locations, making sure to apply them carefully and smoothly so that there are no wrinkles in the plastic. Also make sure that the thin strips of sticky on either side of the gauze pad are stuck to your skin as well.

Don't skimp on bandaids! Always err on the side of caution and go with 'more is safer'.

Step 4: Layer Two

Next, put on the nylon stockings, pulling them all the way up to the top of your calves so that the material over the potential blister zones is smooth and won't bunch up.

Fellas, if you're uncomfortable donning the stockings, find the thinnest socks you can (silk works well) and use those instead of nylons.

Step 5: Layer Three

The finishing protective touch is your standard pair of socks!

You have now applied your blister armor and are ready to lace up those shoes (or slip 'em on) and head for the hills!



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    I found that proper fitting shoes does the trick, NO blisters, callus etc. I have a bunion and rather than surgery I opted for wide shoes. The bunion is no longer painful and blisters are non-existent.

    1 reply

    sometimes that's not very easy, the op mentioned roller skates (not easy to find perfectly fitting ones unless custom, much money) and I came here because we wear company issued rain boots, and I'm getting blisters on my big toes. yes, ideally we shouldn't need these tricks, but in some places it's the best alternative.

    I find for me the best means to prevent blisters is through the frequent and judicious use of an ottoman.

    I'd sorry it just came over me and I couldn't stop.

    Hopefully your ideas help someone. I remember as a child a horrible rub blister I got from new shoes and I never wore them again. Things like this can become infected.

    I wish you were around 45 years ago when I Captained,

    The FireBalls and the FireBirds Roller Derby Team.

    Now you have settled down your heels may be cracking, To FIX- Get Glycerine, Zinc-Sunscreen,and Baby Powder, mix in a couple drops of tea-tree, or Eucalyptus oil,rub in for two weeks ,top up once a month. Remanence of the good old days.

    What about high heels? Layers won't work but maybe duct tape?

    I just put a blob of vaseline anywhere I may get a blister. I works well even if you already have a blister that you need to protect. This has helped me through several ultramarathons including a 100 miler

    Cheap Tip:

    I just use regular masking tape for prevention, or cut up a lite days pad and place a piece in the center of the tape for blisters (cheap bandaids). Awesome idea with the layers of stockings!

    Stockings are really warm. Like uncomfortably warm on a freezing cold day. When I wore them as a layer under jeans in the winter in Iowa, I just about cooked to death. I can't imagine adding them as an additional layer under socks and not risk conflagration. Hats off to you for being able to wear them as a layer. Maybe I'm just too hot blooded...

    1 reply

    Pantyhose isn't THAT warm, but if you find it so, you can either trim down knee highs, or use the kind that are called "sockless" - normally women wear these with loafers to make it look like they aren't wearing anything underneath.

    If you need long-term or waterproof protection replace the bandaid with medical tape or even duct tape. A warning about duct tape though, DO NOT USE IT OVER BLISTERS! It is purely preventative. If you put duct take over an already-formed blister it will never come off without an abundance of pain.

    1 reply

    Soak the duct tape in lukewarm water and it will slide off after a little in the water. ;)

    I'm a scout leader and blisters are a constant threat. They can be annoying and painful and they can lead to serious medical problems if left unattended. These measures look really good. We try to keep a healthy supply of mole skins on hand, but in a pinch you can use duct tape. When you feel a warm spot on your foot, cover it with duct tape and keep going. This is not recommended if a blister as already risen as the tape may cause the blister to rupture when you take it off.

    1 reply

    A small piece of Hikers Wool or a tiny scrap of gauze can be put over the blister and under the duct tape. I like duct tape because it is slippery on the outside and sticks very well.

    You can buy sock liners that serve the same purpose.

    1 reply

    "Yo dawg I heard you like socks, so heres some socks for your socks...." or something like that.

    Get then resoled with sponge like tread. Find any Army surplus place and they do it for a nominal fee + soles. I prefer this type in a sponge like soft consistency.

    I went to the desert and sifted through sand so see what works for you in the unlimited variable of designs out there. Not trying to rob anyone's post, great knowledge for anyone!

    Welcome to the Infantry! The use of thin dress socks and band-aids to prevent hot spots under woolen socks has been around for years and years! I commend you for putting the knowledge out there but find any single Basic Army Infantry recruit and you will find a Jr. podiatrist. Or a masochist...

    Awesome I'm voting you instead of me! Because this is useful thank you for showing us because I go ic shaking for 4 hours and when I come home my toes have 1 inch of blisters! It went away for 3 months and a half because repair the water in it then the skin and all that stuff!