Prevention of Foot Blisters
- David Tollafield
- Jul 21
- 5 min read
Updated: Aug 15
Ruining a Good Walk
You put up with increasing discomfort as the walk progresses. There is a reluctance to take the shoe or boot off. If you dare to look, you know that you might not get that shoe back on, or the blister might burst, or the sock might have stuck. You survey the damage.
Prevention and dealing with blister-type wounds are considered in this article.
Blisters are not uncommon on the feet and arise from friction. A loose-fitting shoe over a prominent bone, which may even be associated with a toe deformity, can be the focal point. The more resistance there is over the skin surface, the more damage arises as the skin heats up and the top layer of skin cells fills with a clear fluid as they separate. If the damage is deeper, you breach the lower layer where the small blood vessels and nerves are exposed. You aim to prevent deeper damage, a sure condition that will set you back.
Risks
A breach in the skin can lead to infection and, in the worst-case scenario, ulceration deep into the foot.
Mild blisters that retain the surface (blister roof) often convert to callus (hard skin).
The less fat underneath the area of damage, the deeper that damage can arise, as well as the speed at which change takes place.
Diabetics or those with sensory nerve loss, and those with a condition known as epidermolysis bullosa, are at greater risk.
Prevention
We need to recognise that any recent shoe purchase can cause frictional damage.
Breaking in shoes
Shoes can hurt your skin before they yield. If you know the foot is likely to clash with the skin and shoe, DO NOT BUY THE SHOE, no matter how lovely and stylish that shoe appears.
Shoe Trees
If the shoe is likely to rub, consider stretching the material before using it for any distance.
The image shows a typical commercially available shoe tree. These are designed more for foot width in the toe box rather than any other part of the shoe.
Breaking Down the Problem
The surface of the skin is one element; the second element is the material from which our footwear is made. The third element is walking. That is the type of terrain and the existing conditions, including heat or cold, as well as how long. A thirty-minute walk can cause pain, redness, and swelling, as shown in the image below, but you may avoid skin damage. Allow the skin to settle before wearing the same footwear again too soon.
If the shoe cannot be stretched, then protect any area likely to be irritated. The toes, sides of the foot, and heel are all exposed (See figure).
Shoe size differences
An insock can be inserted into the shoe to take up more room. This will stop the foot from moving around. One foot is often a different size, so you need to focus on that foot. Avoid foam if you tend to sweat. Sweat will break down a foam insole and detract from the freshness of the inner shoe. I prefer leather insocks, although they are more expensive, they do last.
Bunions and hallux valgus are particularly prone to skin rub. Fitting this foot type is challenging. My new e-book, Understanding the Bunion, is available for £2.99 on Amazon.
The first rule in combatting the skin is to prevent rubbing. Vaseline will work temporarily as it reduces skin friction. The older remedy for walkers was to toughen feet with surgical spirit, but this is less favoured today. Using a skin-protective pad is ideal and will, in fact, stretch the inside of the shoe marginally. Once the shoe can be worn comfortably, then protection is needed less.
On-line access makes choice easier as in the brands shown above. A quick review of shoe anatomy helps.
The heel cap or heel counter can cause problems where the heel has a bump. As a common site for friction, these do well from the blister patches. The tongue, the vamp and the throat can irritate a foot bump on top of the foot and are more likely to press on nerves than form blisters. The tongue, if pulled too tightly, will draw the eyelets in and compress on any foot bump that gets in the way.
The toe cap, if too shallow, will irritate any toe and nail after walking a short distance. Protection with gel sleeves is valuable and takes up little room. A felt ring can be used for short periods of time. If you're a serious walker, keep some blister patches and gel sleeves in a waterproof bag.
Now that we know the points on the foot and the points within the shoe, we must ensure that they don’t clash with the foot.
Protecting the skin from blisters with non adhesive materials
It is possible to insert various materials into shoes—a variety of options, particularly well-suited for the heel. The
A tale of loose 'wellies' - gumboots
I donned my wellies to go walking with my daughter. The dogs romped off at a rate of knots as we wallowed in thick mud. My usually decent enough wellies kept sticking, and my heel was rubbed because of a heel bump (Haglund’s deformity). This took me out of the race for the next two days because I needed to allow the skin to repair. As a rule, when I visit the rural countryside, I take several types of footwear to choose from.
Ignore blisters at your peril!
Walk safely and select the right gear. Flip-flops and thin-soled trainers are never ideal, unless you're on the beach and not going far.
The image of a complete roof dehiscence is both ugly and poses risks that can take weeks to settle. The roof and skin, now rucked up, will require removing and the lower layers managed. Professional advice from a podiatrist is recommended as the go-to professional, as they have the greatest experience in removing redundant skin.
Thanks for reading ‘Prevention of Blisters by David R. Tollafield
You can now read Foot Health Myths, Facts & Fables by David R. Tollafield, published through Amazon Books.
Published by Busypencilcase Communications & Publications Est. 2015 for ConsultingFootPain
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