Blisters happen. Even when you think you’ve done everything right—perfect shoes, socks, lubed up like a pro—bam, there it is.
Usually after a long run, or when you’re testing new terrain, or breaking in gear. It sucks. But what you do next can make the difference between a minor setback and a full-on infection that messes up your week (or race).
So, let’s break it down the real-runner way: what to do when that annoying bubble shows up. And yeah, we’ll settle the eternal question: to pop or not to pop?
First Step: Size & Pain Decide Everything
Before you panic or reach for a pin, stop and look at the blister. Is it small—like, a pea-sized pocket that doesn’t hurt much? Or are we talking about a full-on, fluid-filled monster under your arch or heel that’s making every step feel like punishment?
Here’s the deal:
- Small and not painful? Leave it. That skin bubble is like your body’s built-in bandage. If it’s not in your way, cover it up and let it heal.
- Big and painful? Yeah, it might need some attention. Especially if it’s in a spot where it’s gonna burst mid-run anyway.
I once had a huge blister on my heel before a half marathon. Couldn’t walk right. I drained it the night before. Not ideal, but necessary.
The takeaway? Let size and pain guide you.
Pop It or Leave It? Here’s the Real Talk
The medical pros will tell you: don’t pop it unless you have to. That fluid? It’s actually helping you. It cushions the skin and protects what’s underneath.
Once you poke it, there’s a chance of bacteria slipping in. And trust me, infected blisters are nasty.
But I’m also a realist. Sometimes, not popping it just isn’t an option.
I’ve had toe blisters that looked worse than they felt. I left them alone, slapped a bandage on, and two days later they deflated like a sad balloon. No drama.
But then there was that taper-week heel blister—13 miles on that thing? No way. I drained it, carefully, and still ran without limping across the finish line.
So here’s the rule:
- If it’s not in your way? Clean it, pad it, and leave it alone.
- If it hurts or messes up your stride? Drain it carefully, the right way.
How to Drain a Blister Without Making Things Worse
If you’re gonna do it, don’t just wing it. Do it like you care about your feet.
Here’s my go-to method (and yeah, it works):
- Wash up: Soap and water, hands and foot. Get it clean.
- Sterilize a needle: I’ve used safety pins, sewing needles, even those diabetic lancets—they’re sharp and sterile. Clean it with alcohol or heat it until it glows, then let it cool.
- Pick your spot: Don’t slice it open! That’s a rookie mistake. Just poke a tiny hole near the edge. Sometimes I make two holes to let it drain easier. Let gravity help. Gently press the fluid out with clean tissue or gauze.
- Keep the skin on: The roof of the blister? Leave it. It protects the raw skin underneath like a shield.
- Add some ointment: Use an antiseptic cream—something like iodine or antibiotic cream. Keep it safe now that it’s open.
- Cover it up right: Best thing? A hydrocolloid blister pad. Keeps things moist (good for healing) and cushioned. No pad? Gauze and medical tape work fine too.
I also like the “moleskin doughnut” trick. Cut a hole in a moleskin pad so the blister sits in the center, then tape it down. Takes the pressure off. It’s saved me more times than I can count.
Leave the loose skin alone: Don’t cut it off, even if it’s flappy. That flap is your body’s bandage. Let it fall off when it’s ready.
Be Smart, Not Stubborn
Blisters aren’t a badge of toughness. They’re a sign something went off—heat, friction, bad socks, poor shoe fit, or pushing a little too far.
But the way you handle them? That’s what separates a smart runner from a sidelined one.
So what about you?
- Have you ever popped a blister before a race?
- Got a trick for draining without pain?
- What’s your go-to blister prevention move?
Drop a comment, share your war stories, or just vent. We’ve all been there.
Keep an Eye on It After Draining
Once you’ve drained a blister (only if it really needs it), the job isn’t over. That’s when the care part kicks in.
Wash it every day. Dab on antiseptic. Slap on a clean bandage. Simple, but easy to forget—especially if you’re tired after a long run. I’ve made the mistake of skipping this step and paid for it. If you see any signs of infection—redness that spreads, warmth, pus, swelling, or pain that’s getting worse instead of better—that’s your signal to get it checked out by a doc.
But if you keep it clean? Most blisters heal up just fine.
Let It Breathe (When You Can)
When you’re not moving around, try to give the blister a chance to dry out. I’ll often clean it, apply some antiseptic, and leave it open overnight with a clean towel under my foot—just in case it oozes. Sounds gross, but dry air helps it heal faster.
That said, don’t go walking around barefoot or airing it out in your shoes. That’s a great way to turn a small problem into a festering mess. Keep it covered when you’re out and about, then let it breathe when you’re resting.
If It’s Already Torn (Yep, It Happens)
Sometimes a blister pops on its own—usually at the worst moment, like mid-run. If that happens, treat it like an open wound.
Rinse it gently with clean water or saline. Don’t peel the skin off—it’s still useful. Lay it flat, add antiseptic, then cover it with something sterile. A hydrocolloid blister bandage (like Compeed) works like a charm. It acts like a second skin and keeps it cushioned. I’ve run with one of these on my heel and barely felt a thing.
If you don’t have one, use a regular bandage with some padding. The goal is to protect that raw skin while it does its thing. It might sting a bit, but it’ll start to dry and heal in a few days.
The Weird Ones: Under a Callus or Nail
Blisters under a thick callus? You’ll sometimes see a dark or cloudy spot under the skin. These are tricky. They might reabsorb, or they might need to be drained by a podiatrist. Don’t try to dig them out yourself.
Same deal with blisters under toenails—usually blood blisters from toe trauma. Unless it’s crazy painful, let it be. If it’s bad, a doctor can poke a small hole to relieve pressure. But don’t go playing nail surgeon at home—that’s a shortcut to infection and regret.
Aftercare: Let It Heal Right
After first aid, it’s all about healing and learning.
Keep it clean. Keep it covered. Avoid the activity that caused it, even if just for a day or two. When I get a nasty blister, I’ll swap a run for a bike ride or rest day. Trying to “tough it out” can turn a minor issue into something that messes with your whole week.
Eventually the fluid will dry, and that top skin will either stick or peel off naturally. Don’t force it. Let your body do its thing.
Use this time to ask: Why did I get this blister? Every one of mine has been a lesson. Too-tight shoes? Time to upsize. Wet socks? Time to rotate. New insoles? Maybe the arch needs better support. Fix the root cause, not just the blister.
Infection? Don’t Wait
Redness that spreads. Warmth. Swelling. Pain that won’t quit. Pus. If you see any of that, don’t be a hero—go see a doctor. You might need antibiotics. Infected blisters can get serious fast.
I’ve never had one go bad, but I’ve watched runners ignore ugly blisters until they ended up missing a race. Not worth it.
My Worst Blister Story (Learn From My Mistake)
One time I ran a marathon in brand-new socks. Big mistake. Around mile 18, I felt that telltale sting on my arch. The blister popped mid-stride, and I still had 8 miles to go.
I finished the race, but by the time I took my shoe off, it looked like a war zone—bloody, raw, and angry. That night, I cleaned it (it burned like hell), used antiseptic, and covered it.
For the next few days, I stayed off it as much as I could and soaked it in warm water with Epsom salt. Some say that helps it dry faster—worked for me. The top layer peeled off a few days later, and within a week I was back on the road.
Lesson learned: never try something new on race day. Socks included.
Final Thoughts: Respect the Blister
Blisters suck, but they’re manageable if you handle them right. Don’t just jab it with a safety pin and toss on duct tape—unless you’re in the middle of a race emergency.
Here’s the quick rundown:
- Small blister? Leave it alone.
- Big one and need to pop it? Use a sterile needle. Tiny hole. Drain gently. Antiseptic. Cover it up.
- Never remove the skin flap—it’s your natural Band-Aid.
Most importantly, take care of your feet. They’re the reason you get to chase those miles in the first place.
FAQ: Blister Questions—Real Answers for Real Runners
Q: What should I do if my running shoes are giving me blisters?
A: First thing: check the fit. Your toes should have a little breathing room—around a thumb’s width in the toe box—and your heel shouldn’t be sliding around. If it is, you’re asking for trouble (blisters love loose shoes).
Next, ditch cotton socks. They trap sweat like a sponge. Grab some moisture-wicking ones—synthetic blends or merino wool work great. And don’t underestimate lacing—try the heel-lock technique to lock your foot in place.
Still getting blisters? Pre-treat your hot spots. I use a bit of Body Glide or tape before long runs. And hey, if the blisters won’t quit, it might be time to try a new shoe model or tweak your size. A better fit has saved more runners than fancy gadgets ever did.
Your move: What’s your current go-to shoe? Ever tried heel-lock lacing? Might be time to give it a shot.
Q: How do I keep blisters away during long runs?
A: Long runs = long rubbing. So you’ve gotta stay one step ahead of it.
Start by building up mileage gradually. Give your skin time to toughen up. Always run in well-broken-in shoes that fit snug and comfy. Wear socks that keep your feet dry. If you feel moisture creeping in mid-run, change socks. Seriously—carry a spare pair on long training runs.
I’m a big fan of smearing Vaseline on the usual suspects: heels, toes, arches. Some runners tape up known danger zones or dust their feet with powder. Do what works for you—but the holy trinity is dry, snug, and lubed. Nail those, and your blister odds drop fast.
Your move: Got a long run coming up? Try taping or using balm on your worst friction zones and see if it makes a difference.
Q: Can bad running form really cause blisters?
A: Yep. I’ve seen it way too often as a coach. When your form’s off—overstriding, sloppy footstrike, lazy knees—you end up with friction in all the wrong places.
Excessive pronation or supination messes with your shoe contact points. Even dragging your feet can cause hotspots. It’s like your shoes are fighting your stride instead of working with it.
If you keep getting blisters in the same spots, that’s your body waving a red flag. Get a gait analysis. Fixing your form—shorter strides, better alignment, smoother rhythm—can wipe out those nagging spots for good.
Your move: Not sure what your form looks like? Film yourself or book a gait check. Might be the fix you didn’t know you needed.
Q: What if I have sweaty feet?
A: I get this one a lot. Sweaty feet are blister magnets.
Your best defense? Stay dry. Again, no cotton—ever. Use synthetic or merino wool socks that pull sweat away from your skin. Before a run, I sometimes hit my feet with antiperspirant spray or powder to slow the swampy mess.
Well-ventilated shoes (think mesh uppers) help too. And on long runs, stash a dry pair of socks and swap halfway through.
When you’re done running, pull out those insoles and let your shoes breathe. If your shoes stay soggy, so will your feet—and that’s asking for blisters.
Your move: Ever tried foot powder before a run? Or rotated in a second pair of socks? Test it out next time.
Q: Should I pop a blister or leave it alone?
A: Classic question. Here’s the deal:
If it’s small and not killing your stride—leave it. That bubble of skin acts like a natural bandage. Let it do its job.
If it’s huge or painful and you can’t walk right, then yeah—drain it, but do it right. Use a sterilized needle, drain the fluid, don’t rip the skin flap off, and cover it up with antiseptic and a clean dressing. Keep it protected.
Never just tear the thing open. That raw skin underneath is begging for an infection if exposed.
Your move: Keep a blister kit in your bag. Alcohol wipes, sterile needle, antibiotic cream, and bandages. Don’t wait ‘til it’s too late.
Q: What are the best socks to avoid blisters?
A: Sock choice can make or break your run.
Look for moisture-wicking, snug, seamless socks. My go-to brands are WrightSocks (double-layer magic), Injinji toe socks (prevent toe-on-toe crime), and compression-style socks that stay in place.
Avoid anything too thick—it can mess with shoe fit. And don’t let your socks bunch up. Wrinkles = friction = blisters.
Your move: Rotate through a few styles. What works for me might not be your sweet spot. But once you find your sock, stick with it.