From the BSMC Blog

Top 4 tips for Blister Prevention when running

by | Dec 17, 2020

How can I prevent blisters when running?

Our Podiatrist Marney gives her top tips on how to prevent blisters during training and event day.

  • New Shoes
    If you have new runners, make sure that you wear them in at least 2 weeks before an event. Start by wearing them around the house and on shorter runs. I would also suggest alternating with a second pair of runners in the lead up to an event to make sure your runners are in the best shape.


  • Socks
    Steigen socks are our choice for running. Steigen socks are made up of nylon and lycra and are designed to create an environment in which blisters are less likely to form. They are thinner style and fit snug around the foot to reduce friction.


  • Blister patches
    If you are getting a recurring blister, you may benefit from an Engo patch. This patch helps reduce friction and can be fitted to your shoes, insole or orthotics. The Podiatrist’s at Torquay Sports Medicine Centre are happy to help you fit these patches to your shoes correctly.


  • Foot mobility
    Increasing the function of your foot will decrease the likelihood of a blister. You can use a tennis ball, lacrosse ball or golf ball. When seated place the ball under your foot and slowly move the ball around. This should feel like a firm massage. This will help release any tension of the tendons and increase joint function.


If you have any questions or need some help in preparation for an event, please feel free to get in touch with me or the Podiatry team.


Marney Cowell


0448 325 184