Heel Blister Treatment & Prevention

So you've got a blister on your heel. This article walks you through the steps to care for your blister and stop it from coming back again.


Step 1: Identify your heel blister location

There are three types of heel blisters. Which one are you dealing with?

back of heel blister
 Back of heel blister


blister under heel

Blister under heel


heel edge blister

Edge blister


Step 2: Identify your blister roof and take the following blister treatment actions

Is the roof of your heel blister: 

  • Intact - Apply an island dressing to protect the weakened skin.
  • Torn - Apply an antiseptic liquid or antibiotic cream and cover with an island dressing.
  • Deroofed - Apply an antiseptic liquid or antibiotic cream and apply either an island dressing; or a hydrocolloid blister plaster to encourage faster healing.  

    5 stages of blister development

    The 5 stages of blister development: The last 3 represent blister treatment. Use this to help identify your blister roof.



    Step 3: Click the link for your heel blister (below) and take the recommended blister prevention actions to stop your blister from getting worse

    If you ALSO implement "blister PREVENTION" methods, you can stop your heel blister from getting worse while it heals, stop it from hurting as it heals, and better still, stop it from coming back again. Here's how:


    Blisters at the back of the heel

    Blisters behind the heel bone respond best to reducing friction levels with ENGO Blister Patches. You can use the “heel patches” or the “large oval patches”. While there are other products, methods and techniques you can try (donut pads, calf stretches, lacing techniques), the ENGO patches should be all you need to not only prevent your heel blister, but also relieve pain if you already have one. Even if you have a Haglund's deformity. Click here to learn about all 5 techniques here.


    Blisters under your heel

    These are a rarer beast. Suffered mostly by runners and hikers traversing downhill terrain, these are tricky to get relief from. They’ll cause you to alter your walking and running gait too and that can lead to ankle, knee, hip and back soreness or injury. Preventing these heel blisters can be as easy as a good quality shear-absorbing padding (like Spenco or Poron), reducing your stride length a little or an ENGO blister patch on your insole. Learn the ins and outs here.


    Heel edge blisters

    These blisters are exceptionally common at endurance events and races where people increase their running or walking distances and durations substantially. They catch people completely off-guard because they’ve never had one of these blisters before. The other tricky thing about edge blisters is they’ll appear on the side of the heel – either the inner (medial) side or outer (lateral) side. I see a lot of people focusing all their attention on where the blister is, instead of where the blister is caused. The best edge of heel blister prevention is a technique called the Two-Patch Technique, but you also have to look at your heel cup. Learn about these methods here.


    What's next?

    Get the basics of blister treatment down

    Download Our Blister Treatment Blueprint 2.0 Here