4 Ways To Prevent A Blister UNDER Your Heel

by Rebecca Rushton

Blisters under the heel are one of the least common blisters I see. When they do occur, they're most often suffered by hikers and runners on downhill terrain. They're painful, they're difficult to treat, and you don't want them to deroof! Prevention all the more important for this blister location!

Note: There are two other heel blisters: back-of-heel blisters and heel edge blisters.

 

4 Prevention strategies for under heel blisters

1) Change your gait

The best preventive strategy for blisters under your heel is to alter your gait, if possible. The following will help. Please keep in mind, these compensations may have a detrimental effect elsewhere and must be implemented gradually:

  • A shorter stride length
  • Making your heel strike more underneath you rather than out in front
  • More knee and hip flexion
  • Avoiding a heel strike and opting for more of a midfoot or forefoot initial contact

Alter your gait To Prevent A Blister UNDER Your HeelRunning downhill with a definite heel strike Image credit

 


2) Lace firmly

Make sure your laces are tied firmly. If that’s not enough to stop your foot from sliding forward in your shoe, use the Lace-Lock (aka Heel-Lock) lacing technique: After making a loop on each side using the last eyelet, take each lace through the opposite loop, pull down to tighten, then tie your normal knot and bow. Oh, and make sure your socks aren't bunched up under your heel.

 

3) ENGO Blister Patches

If changing your running (or walking) style is insufficient, and you’ve got your foot firmly secured in your shoe with a good lacing technique, you’ll need to reduce friction levels. Do this with an ENGO Patch.

  • You could cover the whole heel area of your insole with a rectangle patch (lower image). My concern with this is your foot needs a bit of traction when it first hits the ground. ENGO reduces friction so well it will negate much of this traction. I've tried this myself - my balance and stability was noticably effected, so please be careful. [I'm assuming your initial contact is heel strike - not always the case for runners].

  • My recommendation is this: If you can possibly get away with it, use a small oval patch to cover only the area that requires protection (upper image).

ENGO Blister Patches for blisters under heel

ENGO placement for blisters under the heel. Patches under the heel – Small oval (top) rectangle with excess folded over (below).

 

4) Taping

If none of these work, tape your heels. I suggest using a rigid (non-stretch) sports tape. The theory is it will distribute the shear load over a larger area. It might not be enough to stop the blister from forming, but it will at least help keep any blister roof intact (that is, until you have to pull the tape off!).

Taping to Prevent A Blister UNDER HeelRigid sports blister taping under the heel

 

 

Wrapping up

They're not the most common type of heel blisters. But they are more difficult to treat. A little prevention will go a long way.





Rebecca Rushton
Rebecca Rushton

Author

Podiatrist, blister prone ex-hockey player, foot blister thought-leaderauthor and educator. Can’t cook. Loves test cricket.


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