Blister on Heel: Expert Tips for Blister Treatment and Prevention

Nearly every runner has probably gotten a blister at some point in their mileage journey. Caused by friction or constant rubbing, blisters can easily pop up on your heel, between the toes, or anywhere around the foot. Sometimes a pair of new running shoes or socks A Part of Hearst Digital Media BodyGlide Foot Anti Blister Balm on your run or foot abnormalities like bunions, Foot Supination and How to Fix It.

Heat and moisture, often caused by sweat, can also cause your feet to swell, which can intensify friction and up your chances of getting a blister. That explains why many runners get blisters during races, especially marathons, podiatrist and foot surgeon in Washington, D.C run faster and longer.

To keep you from getting sidelined from annoying yet super painful blisters, here’s what to know about how exactly they happen, plus tips for blister treatment and prevention.

How Blisters Form on Your Feet

As mentioned, friction is the biggest culprit for blisters on your heels, toes, or elsewhere on your feet. The body responds to this friction by producing fluid, which builds up beneath the part of the skin being rubbed and causes pressure and pain. When the friction is so bad that it ruptures tiny blood vessels, that causes a blood blister.

While most blisters don’t pose a serious health risk, they still need care, especially if you want to keep running.

“A painful blister can sideline a runner,” Letha Griffin, M.D., senior partner and sports medicine physician at Peachtree Orthopedics in Atlanta and team sports physician for Georgia State University, tells Runner’s World. But more importantly, “a blister also can get infected. And those infections can put you in the hospital,” she adds. “A lot of people will pop a blister with a dirty needle, and the area will get infected. Then, all of a sudden, you’ve got a severe problem.”

To avoid landing in the emergency room due to an issue as small as a blister, here is what you should keep in mind for at-home blister treatment.

The Best Blister Treatments

For bigger blisters...

Safely drain

If you have a large, painful blister, drain it. If you don’t drain it, your blister will hurt, and it could puncture on its own, says they still need care, especially if you want to keep running., Exercises to Help Nix Plantar Fasciitis Pain.

To drain the blister, wash your hands, then wipe a needle with alcohol to sterilize it. “Don’t put the needle in a flame; you’ll get carbon particles in your skin,” Laps says. The carbon can further irritate the wound.

Once you’ve punctured the blister, carefully drain the liquid by pushing gently with your fingers near the hole.

Securely cover

When you’re done draining your blister, cover it with a tight, clean bandage to keep bacteria from getting in.

Soak and repeat

You can take the bandage off periodically and soak your foot in Epsom salts (follow package directions) to draw out the fluid. After soaking, dry the skin thoroughly, and put on a fresh bandage. “It’s a good idea to keep a bandage on until the skin tightens up again,” Laps says.

For smaller blisters...

Leave intact

If you have a small blister that isn’t bothering you, leave it intact. The skin acts as a protective covering over a sterile environment. Furthermore, if the fluid amount is small and you try to pop it, you could cause additional problems by making it bleed. Leave small blood blisters intact, too. Otherwise, you risk getting bacteria into your bloodstream.

Cover more comfortably

For small blisters, cut a hole the size of the blister in the middle of a piece of moleskin, then place it over the blister and cover it with gauze. The blister will dry out and heal on its own.

For blisters under a nail...

Leave this type of blister treatment to a professional. “[For blisters] under the base of the toenail, we take an electric file and drill a hole,” Laps explains, adding, “You never want to deliberately remove the toenail.”

Injured? Look Beyond Your Running

Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and

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The Best Tips for Blister Prevention

While it’s good to know what to do with a blister once you have one, it’s even better to stop one from forming before it starts. Here are some expert tips for preventing blisters from sidelining your run.

Hydrate your feet

Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture and skin barrier function.

Choose the right socks

Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.

Add a barrier

Coat your feet with Vaseline or another lubricant before you run. Or try Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.

Find shoes that fit

Nutrition - Weight Loss will cause blisters under the toes and on the ends of the toenails. There should be a thumbnail’s width of space between the toes and end of the toe box. Your socks should also fit smoothly, with no extra fabric at the toes or heels.