Blisters on the feet are usually caused by friction and pressure from wearing the wrong type or size of shoes, wet socks or leather, and intense activity. If you already have blisters on your feet, you should treat them and treat them. Take steps to anticipate and prevent this common problem so that your feet don't blister.
Step
Part 1 of 2: Choosing the Right Shoes
Step 1. Choose the right size shoes
Your shoes should not be too narrow or too loose.
- Shoes are said to fit if they leave about 1.25 cm between the longest toe (not necessarily the largest) and the toe of the shoe.
- Walk in new shoes before you buy them to make sure they fit and are comfortable.
- A square or round “toe box” (the area on the shoe where the toes are) will provide the best fit and comfort.
- Try on shoes before you buy them, even if you know your shoe size by heart. This is because the determination of the size used by various brands can be different. Buy shoes that fit, even if they are a different size than usual.
- Feet can swell up to 8% during the day so it's best to buy shoes at night, because that's when your feet are at their largest. Choosing shoes that fit comfortably even when your feet are at their greatest, you will prevent blisters from forming on your feet
Step 2. Avoid wearing footwear that easily scalds the feet
Shoes that squeeze your feet, that are too loose, or that prevent you from walking normally will put pressure on and rub against your feet, making them prone to blisters. Avoid using these types of shoes, including:
- High heels, especially shoes with a narrow toe box. These shoes can squeeze your toes together, put pressure on the base of your toes, and increase friction in the heel and other areas.
- Flip-flop, because it presses the toes when squeezing the foot so that the shoe does not come off.
- All types of shoe styles that are too tight.
Step 3. Soften your shoes
Before wearing new shoes for a long time, wear them for a while. For example, before wearing a new pair of shoes all day, wear them for a few hours at home. This softening process will give the shoe time to gradually adjust to the shape of your foot so that it fits you.
Shoes worn for athletic or intensive activities, such as mountaineering boots, must be well softened before normal use
Step 4. Choose the right socks
Cotton socks can absorb moisture. This can help control foot odor but the friction caused by damp cloths also increases the risk of blisters. Instead, choose socks made from synthetic fabrics that dry quickly and wool.
- Sports pads and hiking socks can be purchased at a sports or hiking supply store.
- Some people prefer to wear two layers of socks to combat moisture and friction: a thin, absorbent sock, and then covered with a thicker sock.
Step 5. Use a comfortable and well-supported insole
You can find a variety of insoles that fit better, support and are more comfortable at stores and pharmacies in your area.
- Make sure you buy shoes with removable insoles so that they can be replaced with insoles that are more comfortable and provide better support.
- Replacement insoles can be made of neoprene (rubber foam), memory foam, gel-filled cushioning, and other materials.
- Evidence suggests that neoprene insoles can reduce the risk of blister formation.
- Insoles, especially the orthopedic type, are available in a variety of shape designs to comfort various types of feet. Try different insoles until you find one that feels good on your shoe and foot.
Step 6. Change shoes frequently
For example, don't wear the same shoes several days in a row. Instead, occasionally wear one or two pairs of other shoes alternately. This way, you'll prevent blisters because your feet won't always be rubbing together in the same place.
Step 7. Keep feet dry
Choose shoes made of materials that are waterproof, but also breathable. This material in addition to preventing moisture, will also be able to evaporate sweat from the feet.
- Plastic and nylon shoes have poor airflow. Choose shoes made of leather, canvas, woven, and other breathable materials.
- If shoes or socks get wet, remove them immediately. Dry socks and/or shoes before putting them back on. Dry your feet and put on clean, dry socks and shoes.
Part 2 of 2: Preventing Friction
Step 1. Prevent foreign objects from entering socks and shoes
When sand or wood gets into your socks and/or shoes, the friction on your feet increases as you walk and increases the risk of blisters. Wear shoes that fit properly to prevent foreign objects from entering your shoes and socks.
If you feel something in your sock or shoe that shouldn't be there, stop and take it off immediately
Step 2. Apply lubricant
If you are prone to blisters at certain points on your feet, lubricate the area before putting on socks and shoes. You could try using:
- Petrolatum.
- Talc powder (baby powder).
- Foot balm, eg Badger.
- Anti-friction ointments, eg Bodyglide
Step 3. Plaster the problem areas on your feet
by applying a small amount of tape to areas that are often rubbed (also known as taping), you can protect your feet and prevent blisters from forming. It's better to use moleskin (available at pharmacies) instead of masking tape (which can lose adhesion if it gets wet).
- Make a moleskin cut slightly larger than the blister-prone area.
- Peel off the back of the moleskin to expose the adhesive surface.
- Press the moleskin against your feet to smooth out all the wrinkles from the center to the edges.
- Put on your socks and footwear.
Step 4. Build skin resistance to make it stronger
If you increase the distance you walk, run, or hike little by little over time, the skin on your feet will get stronger. This can help prevent blisters from forming on your feet.
Step 5. Be prepared when climbing the mountain
Climbing mountains can add to the burden on your feet because you are usually required to walk long distances in shoes that are a bit less comfortable to wear. You can prevent blisters on your feet by following the steps above, especially:
- Make sure your hiking boots are well softened and feel comfortable to wear.
- Wear two layers of socks. Thin synthetic socks will help reduce friction. Wear other socks that are non-cotton and absorbent, such as wool, to absorb moisture and keep your feet dry.
- Lubricate all areas of the foot that are prone to blisters. In addition, keep a stock of lubricant with you in case your feet start to feel blistered while climbing the mountain
- Apply moleskin plaster to all areas that rub frequently. Bring a supply of moleskin in case you need extra protection on the way.
Step 6. Take precautions when wearing formal shoes
Formal shoes can be uncomfortable if they are made of a stiff material, force the foot into an awkward position, or are not worn or softened properly. However, you can take a few preventative steps:
- Apply moleskin plaster to areas that often rub.
- Lubricate all areas of the foot that are prone to blisters.
- Use interchangeable insoles for added support and comfort.
Step 7. Choose and wear athletic shoes carefully
Athletic shoes are worn in high-intensity situations that cause a lot of friction and sweat. To prevent blisters in this situation, make sure you:
- Choose athletic shoes that fit and are comfortable on your feet.
- Make sure you soften your athletic shoes by wearing them for a while until they feel comfortable to the shape of your foot. Shoes should only be used in full after they have been properly softened.
- Apply moleskin plaster to areas that rub frequently.
- Lubricate all parts of the body that are prone to blisters.
- Wear non-cotton socks to reduce friction between your feet and shoes.
