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Can you still exercise with a blister?

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Got a blister but don’t want to hit pause on your workout? That’s okay. Blisters don’t have to hold you back. From running to lifting weights, there are lots of ways to keep moving while your blister heals.

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Why blisters won’t stop your workout

We’ve all been there. You're in the zone, smashing your workout, when… bam! You feel that sting. A blister. Suddenly, what seemed like a solid training session turns into a game of ‘how can I avoid making it worse?’ It’s frustrating, we know. But here’s the good news: getting a blister doesn’t mean hitting pause on your fitness goals. With a few simple tweaks, you can keep moving and still give your body the time it needs to heal.

Key tips for exercising with blisters

  • Protect the blister: apply a Compeed® blister plaster to cushion and shield the area

  • Go low impact: switch to cycling, swimming or yoga to avoid aggravation

  • Choose supportive shoes: opt for well-padded shoes and moisture-wicking socks

  • Change your workout: use straps or gloves for weightlifting

Woman practicing yoga with a foot protected by a Compeed® blister plaster.

Woman practicing yoga with a foot protected by a Compeed® blister plaster.

How to exercise with a blister on your feet

Foot blisters are the real workout killers. But with a little finesse, you’ll kick up a sweat.

How to run with a blister

Sprinting with a blister doesn’t mean sidelining yourself.

  1. Shorten your stride: take quicker steps to reduce pressure on the blister. Focus on softer surfaces instead of concrete to reduce impact.

  2. Take frequent breaks: don’t push through the pain. Stop every so often, stretch it out, and let your feet breathe to release the pressure.

Tip: Running too painful? Switch between walking and jogging to give your foot a break.

How to walk with a blister

Walking is lower impact than running, but blisters still need special care.

  1. Stick to soft paths: grass, tracks, or indoor mats are gentler on blisters than pavement or rough ground.

  2. Change your pace: if walking hurts, slow down, especially if the blister is on your heel.

  3. Support your feet: wear cushioned shoes that don’t rub the blister. Or add gel pads.

  4. Take regular breaks: don’t push through the pain. Stop every 10-15 minutes to give your feet a breather and reduce pressure.

How to protect blisters while lifting weights

Weightlifting doesn’t have to stop because of a blister on your hands. With a few smart tweaks, you can keep lifting without missing a beat, blister-free and pain-free.

  • 1. Use gloves or straps

    Lifting gloves or straps protect your blistered hands from friction, giving you a secure grip.

  • 2. Change your grip

    Adjust your grip to release pressure on the blistered area. For deadlifts, try the hook grip.

  • 3. Focus on your legs

    Take a break from gripping and focus on lower-body exercises like squats, lunges, or leg presses. You’ll still get a great workout without straining your hands.

  • 4. Use machines

    Machines target the same muscles without the need to grip weights. Use leg or chest presses to stay on track.

  • 5. Apply a Compeed® plaster

    Slap on a Compeed® blister plaster before your workout to shield the blister. Fun fact: it stays on, even when you sweat.

A woman lifts weights while wearing lifting gloves.

A woman lifts weights while wearing lifting gloves.

How to avoid getting a blister in the future

Blisters are a pain, but with a few simple steps, you can lower your chances of getting them.

  • 1. Moisturise regularly

    Dry skin cracks and tears under pressure, making blisters more likely. Keep your skin soft and hydrated, especially in high-friction areas like your heels, palms, and toes. Use a thick moisturiser at night to nourish your skin.

  • 2. Wear the right shoes

    Ill-fitting shoes are the main cause of blisters. Choose shoes that fit well, offer good support, and have plenty of cushioning. Break in new shoes gradually to avoid blisters later.

    Tip: Try moleskin or gel pads on hot spots before wearing new shoes or for long workouts.

  • 3. Choose the right socks

    Socks play a huge role in preventing blisters. Go for moisture-wicking socks to reduce friction. If you’re prone to blisters in specific areas, double-layer socks are a good option.

  • 4. Avoid overdoing new activities

    Trying something new? Whether it’s hiking, running, or weightlifting, ease in gradually to give your skin time to adjust. Otherwise, you’ll end up with blisters before you’ve even started.

How Compeed® blister plasters work

So you’re wondering how Compeed® blister plasters keep you pain-free. Well…

  • 1. Hydrocolloid technology

    Hydrocolloid plasters absorb excess fluid from the blister and form a protective cushion, creating the perfect environment for faster healing and pain relief.

  • 2. Instant comfort

    Cushioning protects the blister from further friction, so you can keep moving without that annoying sting.

  • 3. Stays in place

    Whether you're sweating it out or on the go, Compeed® plasters stay put, offering all-day protection.

  • 4. Faster healing

    By keeping the blister hydrated, Compeed® speeds up recovery, so you can get back to your workout sooner.

  • 5. Gentle on skin

    Comfortable for all skin types, Compeed® plasters provide effective protection without irritation.

Your questions about blisters

Your questions about blisters
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