The Art and Science Of Blister Prevention

Best Blister Prevention

Below is a list of 14 blister prevention products, methods and techniques.

Which one is best for you will depend on your activity, your foot structure and function and where it is on your foot.

For example:

  • If you need to prevent blisters running a multiday ultramarathon where your feet will swell significantly, you’ll have less room for paddings and cushions compared to someone running a half-marathon.

  • If you need to prevent blisters hiking on predominantly downhill terrain, you should focus more on toe blisters and blisters under your heel compared to someone hiking mostly uphill who is more likely to get blisters at the back of their heel. So you’ll need different gear.

Let’s have a quick look at 14 ways you can prevent blisters on feet and I’ll show you where to get more in depth information on each.





While there are lacing techniques that can hold your foot in your shoe, good shoe fit is a must. If you have a wide feet, a bunion, hammertoes or bony lump at the back of your heel and perfect shoe fit is impossible, at least get as close as possible to perfect and work from there. Even with significant foot deformities, it is possible to prevent blisters. You just need to apply the right strategy to the right location. This program will help you identify the right strategy, even if you’re very blister prone.


Moisture wicking socks are highly advised if your feet are very sweaty, as one of the first line strategies to implement before honing in on your exact blister location if they prove to be insufficient.


Double socks in all their forms are often used by hikers for blister prevention.


prevent foot blisters with cushioning and insoles

Cushioning gel toe protectors are great at absorbing blister-causing forces; and replacing worn and flattened insoles with good quality cushioning material can make a big difference for ball of the foot blisters.

prevent foot blisters with orthotics

Orthotics are great for certain blisters, for example, blisters under the big toe.


Engo patches are one of the best ways I’ve found to reduce friction levels for days, weeks and months in one application. They’ll work great for heel, arch and ball of the foot blisters.



—— SKIN ——

The skin adapts to blister-causing forces over time. That’s why training or wearing your shoes in gradually is so important. It’s also why people get blisters with new shoes – certain parts of their skin are not used to the pressure.

prevent foot blisters with antiperspirants

Antiperspirants actually don’t work very well, unless you only need a little bit of preventive impact.

prevent foot blisters with powders

Most powders work by absorbing moisture to reduce friction levels. One in particular actually repels moisture but still reduces friction significantly.

prevent foot blisters with astringents

Astringents like alcohol wipes and cold black tea soaks tighten the skin and dry it out, but probably only in the short term.


Lubricants like Vaseline are greasy and make things very slippery ie: they reduce friction levels. They work better for toe blister prevention than other parts of the foot.


Tapes and dressings form a protective layer and prevent the skin from stretching quite so much.




prevent foot blisters by changing your running gait

Changing your running gait can reduce blister-causing forces.

prevent foot blisters with your training regime

Your training program should help to gradually toughen the skin a little and highlight blister-susceptible areas of your foot that will require pre-emptive action.



Need More Help With Your Blisters?

If you need help with your blister prevention plan, take a look at my program called Fix My Foot Blisters FAST. It will help you get on top of your blister issue, even if you’re blister prone, even if you have problem feet, and even if everything you've ever tried before hasn't worked. You also have a direct portal to my support if you have any questions.

Here's how Fix My Foot Blisters FAST works