Blisters are a common and painful issue for walkers and runners, especially when breaking in new shoes. These fluid-filled sores are usually caused by repetitive friction, heat, and moisture—conditions that are especially common in brand-new footwear. The good news is that with a little planning, you can avoid them altogether.
This article outlines practical, step-by-step strategies to help you prevent blisters when wearing new walking or running shoes.
Start with a Gradual Break-in Period
Wearing brand-new shoes on a long walk or run right away is one of the fastest ways to develop blisters.
It’s important to ease into wearing new footwear. Start by wearing the shoes indoors or during short errands. Gradually increase the wear time over the course of a week or two. This gives your feet time to adjust to any pressure points or rubbing areas. If you notice a “hot spot”—a patch of skin that feels warm or irritated—treat it immediately before it turns into a blister.
Get the Right Fit from the Start
A good fit is the most important factor in preventing blisters. If your shoes are too tight, they’ll cause pinching and pressure. If they’re too loose, your feet will slide around and create friction.
Visit a specialty shoe store if possible, or measure your foot size at home using a printable guide or a foot measuring tool. Look for a fit that provides a thumb’s width of space in the toe box, snug support around the midfoot, and a secure heel. Trying on shoes in the late afternoon—when your feet are slightly swollen—will give you the most realistic fit.
Choose the Right Socks to Minimize Friction
Socks play a major role in blister prevention by either reducing or increasing friction, depending on the material and construction.
Avoid cotton socks, which retain moisture and can create hot spots. Instead, choose synthetic or wool-blend socks designed to wick moisture away. Seamless or double-layered socks are especially effective. Brands such as Balega, Wrightsock, and Feetures are designed to minimize friction and help keep feet dry.
Use Blister Prevention Products for Added Protection
Even with the right shoes and socks, certain foot shapes or walking styles can still lead to blisters. That’s where targeted blister prevention products come in.
Before heading out, apply Body Glide or Run Goo to areas that are prone to rubbing. You can also protect sensitive spots with moleskin padding, KT Tape, or blister prevention pads. These can be especially helpful on the heel, sides of the toes, and the ball of the foot.
Keep Feet Dry with Moisture Control Strategies
Excess moisture softens the skin, making it more vulnerable to friction and tearing. Keeping your feet dry is key to blister prevention.
Start by applying a foot powder or antiperspirant for feet before putting on socks. If your activity lasts more than an hour, consider bringing a fresh pair of moisture-wicking socks to change into. Choose shoes with breathable uppers, and if needed, use moisture-wicking insoles for additional sweat management.
Know Where Blisters Typically Form
Understanding the most common blister zones helps you be proactive with padding or taping.
Blisters typically form on the back of the heel, under the ball of the foot, on the sides of the toes, or beneath the arch. If you’ve had blisters in these spots before, apply protective products preemptively. A blister prevention products or small strip of tape can often prevent hours of discomfort.
Replace Shoes That No Longer Support You
Shoes that have lost their cushioning or structural integrity become hotbeds for friction and discomfort—even if they were once your most comfortable pair. Most walking or running shoes last between 300 and 500 miles (480 and 800 km). Signs it’s time to replace them include worn tread, uneven soles, and a flattened midsole. Using a fitness tracker can help you log your mileage and retire shoes before they cause harm.
Running Shoe Models That Help Prevent Blisters
If you’re looking to reduce the risk of blisters before they start, choosing the right footwear is one of the smartest investments you can make. Some running shoes are designed with friction control and foot stability in mind. They feature seamless or gusseted uppers, padded collars, breathable mesh, and interior lining that reduces hotspots. These models also often come in various widths to better match your unique foot shape—key for avoiding pinching and heel slippage.
Below is a summary of five highly-rated, modern running shoes known to help prevent blisters. Each includes features that help with moisture control, friction reduction, and improved foot lockdown.
Model | Best for | Blister Reduction Features | Price |
|---|---|---|---|
HOKA Clifton 9 | Lightweight cushion and smooth ride | Seamless upper, gusseted tongue, breathable mesh | |
Brooks Ghost 15 | Balanced cushioning and wide fit options | Smooth interior lining, secure heel fit, mesh upper | |
New Balance Fresh Foam X 1080v13 | Long-distance comfort and foot shape adaptability | Knit stretch upper, soft foam, width availability | |
ASICS Gel-Nimbus 26 | Long runs and heel support | Padded heel collar, seamless mesh, flexible midfoot | |
Altra Torin 9 | Toe space and natural foot movement | Foot-shaped toe box, zero-drop, breathable knit |
These shoes are well-suited to walkers, runners, and anyone seeking to prevent foot irritation caused by ill-fitting or abrasive footwear. Selecting the right pair can make a significant difference in blister prevention, especially during the break-in period.
Walking Shoe Models That Help Prevent Blisters
Not all walking shoes are created equal—especially when it comes to blister prevention. People who walk for fitness, work, or long daily errands often need shoes that combine support, breathability, and friction control. The right walking shoes will have smooth interior materials, moisture-wicking linings, padded heel collars, and a secure but flexible fit. Proper foot alignment and reduced heel slippage are also important for preventing rubbing and hotspots.
Below is a list of current walking shoes that are consistently recommended for their blister-preventive features. These models are popular with people who walk for extended periods and need comfort from the first step to the last.
Model | Best for | Blister Reduction Features | Price |
|---|---|---|---|
Skechers GOwalk 6 | All-day casual walking and errands | Breathable mesh, seamless inner lining, responsive cushioning | |
Brooks Addiction Walker 2 | Maximum support and stability | Padded heel, smooth leather lining, wide sizing available | |
New Balance 928v3 | Walking for work or long-distance support | Rollbar stability system, soft interior, multiple widths | |
Orthofeet Coral (Women) / Edge (Men) | Foot pain, diabetic feet, blister-prone skin | Seam-free padded interior, extra depth, orthotic-friendly | |
HOKA Transport | Urban walking and daily wear | Cushioned heel, adaptive fit, quick-toggle lacing |
Each of these walking shoes is designed to minimize friction and moisture while providing the support and fit needed to avoid blisters on long walks. Whether you’re walking for health or daily mobility, they can help keep your feet comfortable and protected.
What to Do If a Blister Forms Anyway
Even with preparation, a blister may still appear during a long hike, race, or break-in period. If it’s small and not too painful, leave it intact. Wash the area with soap and water, and cover it with a hydrocolloid bandage. If the blister is painful or at risk of bursting, use a sterile lancet to drain it, clean it thoroughly, and reapply a protective dressing.
Useful Items to Have on Hand for Blister Prevention
When preparing for a long walk or run, it’s a good idea to pack a few blister-prevention tools in your bag or kit. Some helpful items to consider include:
- Body Glide blister balm
- Hydrocolloid blister bandages
- Moleskin padding
- KT Tape or athletic tape
- Blister-resistant socks
Having these items on hand can help you stay comfortable—and keep you moving—no matter the distance.
Frequently Asked Questions About Preventing Blisters
Below are answers to some of the most common questions people have about blisters and how to prevent them when wearing new walking or running shoes. These insights can help you make smarter footwear decisions and take action early to avoid discomfort.
Friction, heat, and moisture combine to cause the skin to separate and form a fluid-filled blister. New shoes that are stiff or poorly fitted increase the likelihood.
No, but new shoes are more likely to cause blisters if they haven’t been broken in or if the fit isn’t ideal for your foot shape.
Yes. People with flat feet, high arches, bunions, or gait issues often experience more friction in certain areas.
Ideally you should cover it and let it dry up and heal on its own. The body naturally produces blisters to help cushion and heal damaged skin. It is usually best for a person to not pop a blister. However, if a blister is large or very painful, it may be necessary to drain it to reduce discomfort. Always use a sterile needle and clean the area thoroughly afterward.
Yes, petroleum jelly can reduce friction, but it may stain socks or shoes. It’s best used in low-mileage situations or emergencies.
Synthetic blends like polyester or merino wool are best because they wick moisture away from the skin. Find recommended socks online here.
Clean the area with mild soap, apply antibiotic ointment if needed, and cover it with a sterile dressing until it heals. See how to treat different stages of blister.
Yes. Shoes with seamless interiors, proper cushioning, and snug heels are less likely to cause blisters. See our running shoe recommendations and also walking shoes that will help prevent blisters.
Yes, it helps by keeping the skin dry, which reduces friction and softening of the skin. Buy foot powder.
Leave it intact if possible, use a hydrocolloid dressing, and reduce further friction until the skin reattaches.
