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How to Prevent Blisters on Heels from Boots – Abrasion Prevention Tips 2021

Blisters on the heels and feet generally make the walking or running experience highly uncomfortable. It may turn your excitement into disappointment and may even have you stop on a certain track. To be able to stay in circulation, it is essential to have an idea of how to prevent blisters on heels from boots. That way, you may prevent the agony of having a painful fluid-filled sac in your heels or feet.

In this blog post, we will reveal the different ways of heel blister prevention. Aside from that, to be able to point out what you specifically need to do, we also have here the possible causes of blisters on the heels. So, if you want to have happy feet, come and join us here!

How to Prevent Blisters on Heels from Boots – Know the Causes of Heel Blisters

How to Prevent Blisters on Heels from Boots

A fluid-filled sac at the back of the heel due to friction is known as blisters. To know how to prevent blisters on heels from boots, it is actually essential to identify the causes of why they develop. Basically, once moisture and heat affect the skin and irritate it by the production of friction and stress, the blisters will be formed. These are some of the causes of heel blisters:

  • Too tight boots
  • Wrinkles within the socks
  • Sweat on feet
  • Wet feet
  • New boots that do not have broken in

Well, some of the causes of heel blisters may just come out or affect us naturally. For instance, the feet swell during walking, most likely on hot days. And because of that, we may be going to sweat even on the feet area especially with the boots on. Here are the other possible reasons why we develop heel blisters:

*Shape of the heel bone

Haglund’s deformity is a condition in which there is a growth of extra bone at the back of the heel. This may generally lead to bursitis with irritation. Because of that, the extra bone may become larger and will eventually receive increased stress over the back of the shoe. That way, it may elevate the shear of the tissues and the blisters.

Initially, it highly requires a podiatrist diagnosis and must be confirmed through an x-ray. Doing those methods will land you on getting the appropriate treatment for heel blisters caused by Haglund’s deformity. A possible way on how to prevent blisters on heels from boots because of the interaction with the extra bone is wearing shoes with open or softer backs.

Moreover, treatment for this includes the stretching of the calf muscles. You may also consider an orthotic prescription to manage too much movement and irritation within the Achilles calcaneal insertion. Surgery will be the last resort here so that the extra bone will be removed.

*Immediate heel lift

Sometimes, there is an early rise of the heel when we walk. That will generally contribute to the repetition and stress coming from the back of the boots as we walk or run. Basically, this arises from biomechanical issues such as a firm Achilles tendon or immovable calf muscles. Through that, the heel tends to rise early and with added height higher than that of the gait cycle.

To correct that problem, simple calves and hamstring stretches are generally sufficient. Or else, the elevation of the heel may be the simple solution to that. Physiotherapists and podiatrists are the ones who can professionally help you out in confirming and treating this functional condition.


As mentioned above, new boots may also cause heel blisters. Actually, several shoes and boots can exert pressure and friction over the heels. Unfortunately, some brands make use of hard materials for their shoes and boots. 

So, one of the best tips about this is to buy shoes or boots at the end of the day. Keep in mind that during that time of the day, the feet are warm and a little bit larger than in the morning. Moreover, wear socks that you often use for a certain activity.

Strategies on How to Prevent Blisters on Heels from Boots

Walkers, hikers, and runners generally develop heel blisters which may be dreadful. Thankfully, there are various ways on how to prevent blisters on heels from boots. Check here what those are:

1-Get the right shoes or boots

As mentioned, friction between the heels and the boots causes blisters in which they rub against each other. Well, no two individuals have the same shape and size of feet. So, you must look for boots or shoes that perfectly suit the size and shape of your feet. That is definitely one way on how to prevent blisters on heels from boots.

For New Shoes

In case you will be wearing new shoes over a long walk, it may possibly rub over the different areas of your feet resulting in the formation of blisters. Remember that any new boots or shoes may have the ability to cause blisters during the first wearing. One way to prevent this is to have a pair of boots that perfectly fit on your feet. That way, your heel will not be slipping out on the back portion of the boots.

Take the process slowly and try to have some short walks using the new pair of boots or shoes. Better advice here is to establish your mileage and speed on the different pairs of shoes or boots you have. Moreover, it is generally essential that your feet are comfortable inside your boots so they won’t slide. However, in terms of new pairs of boots, there are two problems involved with it – either it is too small or too big.

  • Too small boots

In case you landed on small boots, try to offer your feet some room to wriggle as you also consider its swelling within the day. 

  • Too big shoes

To check that the heels remain in the same position within the uphill, it is a good idea to walk your way over an inclined ramp. 

2-Wear the right socks

Socks are usually underrated, yet when it comes to heel blister prevention, they tend to be a major component. With that, it is better to choose a synthetic sock rather than a cotton one. Keep in mind that cotton materials maintain the sweat of the feet which will eventually soften the skin and develop blisters. Meanwhile, the synthetic sock comes from polypropylene, acrylic, or CoolMax fabric that basically acts in wicking moisture making the feet dry.

It is also better if you will avoid socks with seams that rub. One example of this is the tube socks. Basically, it is not recommended for the feet as it is not shaped like a tube. Moreover, the tube sock also doesn’t fit perfectly right on the feet.

Also, opt for the appropriate sock thickness. To get the right fit in buying the shoes, it is good to carry a sock with your preferred thickness that you plan to pair with your new boots or shoes. Aside from that, try to invest in good socks as they may last longer compared to the cheap ones.

Double-layer socks are also a big help in lessening the friction and wicking of moisture on the feet. There are double-layer socks brands in the market that highly guarantee a no-blister feature. One best hack for this is to wear two pairs of socks to add layering. This is actually a common strategy among hikers. But, take note that the inner sock must have a sweat-wicking property.

3-Strengthen your feet

Generally, the soft, pink feet may encounter lesser problems in encountering blisters once the skin on the feet becomes a bit tougher. One way to prevent heel blisters from boots is to strengthen your feet. Gradually add up some distance as you walk so that it helps the feet in developing protective calluses rather than blisters.

In case drying out of the calluses is your concern, try moisturizing the heel cracks and your entire feet. Do this regimen every after bath or shower by using a good quality foot cream. You may also consider toughening your feet with 10% tannic acid or tea soak like what most marathoners do.

4-Lubricate the feet

The number one cause of blisters is friction due to the rubbing motion of the feet against the boots or shoes. Reducing the friction may also lead to the prevention of heel blisters. To do that, it is better to lubricate the feet instead of rubbing them. You may consider using petroleum jelly or Vaseline, body glide, or even Teflon in lubricating your feet.

5-Maintain the dryness of the feet

Feet dryness basically begins by using wicking socks. The good thing is that there are other useful methods for making the feet dry.

How to Prevent Blisters on Heels from Boots

  • Use antiperspirant – there is a military study that reveals the use of a special type of antiperspirant over the feet may eliminate the incidence of blisters. Although regular antiperspirant has lesser concentration, some runners also consider using it for similar purposes.
  • Apply cornstarch and talc – sprinkling plain cornstarch on the socks and shoes may maintain the dryness of the feet. Try to reapply it over a long-distance walk. Talc or baby powder will also do the job while making the feet smell nice.

6-Cover the hotspots

The heel is the major hotspot in blister formation. Knowing that would be very helpful in blister prevention over the heels. Generally, you can prevent that by covering the heels on the first or second day of multiple-day hiking trips. Sports tape, adhesive tape, gel bandages, special patches, moleskin, and paper tape are some options that you may use in covering the hotspot.

Unfortunately, some bandages and pads do not stay longer over the area of coverage. This may also continue to detach from the heel as you walk or run continuously.

Treatment for Blisters on Heels from Boots

In case of blisters still occur despite the preventive measures that you perform, some treatments may help in healing blisters.

Hotspot treatment

A simple island dressing is actually enough to lessen the shear over the skin. Moreover, it may also help in the reduction of further blister formation. It is better to apply this as soon as you notice the hotspot on the skin before the development of blisters. However, if you already have blisters, consider applying an engo patch within the insole. Another way that may also work is the application of deflective padding to eliminate the pressure within the joints.

Bubble blister treatment

For bubble blisters, there is a roof part of the blister. In case it is still there, treating it would be the same as that treating the hotspot. Once the blister pops and the dressing is still on, let it stay there as long as it is already sterile. That way you will prevent the open blister from being infected. 

If ever you decide to burst the blister on your own, you may do so and treat it the same with the treatment of roof torn blister. Enjoy patch should be applied within the insole plus deflective padding over the feet.

Roof torn blister treatment

The roof-torn blister is a blister that already popped out. For this stage of a blister, the best treatment option would be a hydrocolloid dressing. This kind of wound dressing is an excellent wound healer that has been effectively used by podiatrists over the years in the treatment of ulcers. It is not intended for use in other blister stages and may possibly cause blisters if not applied on the appropriate stage.

Below is the procedural guide in the application of hydrocolloid dressing:

  1. Clean the wound using a saline solution by swab the area.
  2. Dry it afterward.
  3. Once totally dried, apply the hydrocolloid dressing.
  4. Place an additional hyper-fix tape to secure it down.
  5. In case you will have a continuous activity, incorporate some deflective padding.

Infected blister treatment

This is a kind of blister in which bacteria already invade the blister. You can easily recognize an infected blister through its reddish appearance and swollen look. Sometimes, yellow or green pus may also appear. Fevers and chills might also be experienced so it is better to seek medical attention at this stage.

Do’s and Don’ts in Treating Blisters on Heels from Boots

How to Prevent Blisters on Heels from Boots

In terms of blisters on heels or any parts of the feet, consider taking the following into account:

DO’s in Blister Treatment:

  • Attach a blister patch and allows the body to treat the blister in a natural way
  • Puncture the skin with a sterile needle and drain the blister if it is already large and painful.

DON’Ts in Blister Treatment:

  • If the blister is still small, do not drain it immediately. Let the fluid inside it make its job in protecting the skin and the new skin underneath.

Frequently Asked Questions:


A: The procedure below is the fastest method in healing blisters:

  • Leave alone the blisters by themselves.
  • Maintain the cleanliness of the blisters.
  • Incorporate a second skin through the addition of a protective layer or covering.
  • Keep the blister always lubricated.

A: KT tape has a model of tape that highlights excellent performance in blister prevention. It is actually popular among athletes for blister prevention. KT tapes are fabric strips that are non-woven made out of quality synthetic material. Other athlete-related abrasions dealt with this kind of tape are chafing and hotspots. This can be worn during the stringency of training and competitions of athletes. 


A: Blisters, in the majority, can heal naturally. This is actually within the period of 3 to 7 days. It doesn’t need any medical help and it is also crucial not to burst the blister because it may develop an infection. Slowing down the healing process may also occur if blisters are busted. In case the blisters accidentally burst out, never peel off the dead skin. 


A: To dry it out, the blisters need air. That’s why if you will have to cover it, it is essential to leave the center of the bandage a bit elevated to promote airflow inside it. Put it with a cushion or cover it with cushioned adhesive bandage. Make sure that it is intended for blisters. Moreover, it keeps the bacteria out and eliminates the pain as the blister heals. 


A: In case the blisters become open, never pull the outer layer of the skin. Leave the blister to heal by itself and protect it using a plaster designed for the blister. Covering the blister may highly protect the wound from acquiring infection. Moreover, always keep in mind that a blister must not be opened as it acts as a roof for protection. 

Final Words

Blisters may develop due to several factors. Some of it is uncontrollable but most of the causes of blisters may be prevented. Prevention of blisters in the heels and even in the different parts of the feet comes in different methods. Most of them can be prevented all by yourself and only a few need medical intervention. In case, preventive measures are not enough and blisters occur seriously, treatments are also available to help you to have blister-free, happy feet.