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.
Blisters
Cause
Prevention
Can you still exercise with a blister?
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Why blisters won’t stop your workout
Key tips for exercising with blisters
Woman practicing yoga with a foot protected by a Compeed® blister plaster.
How to exercise with a blister on your feet
How to run with a blister
How to walk with a blister
How to protect blisters while lifting weights
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.
How to avoid getting a blister in the future
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
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
Blisters won’t slow down recovery, but they can be uncomfortable and mess with your movement. Stick a plaster on to stop irritation. Keep it cushioned, and you’ll be fine. Just listen to your body, if it hurts, take it easy and rest.
Ideally not. Heels can rub and make it worse. If you must wear them, use Compeed® blister plasters for protection and choose cushioned, supportive heels to reduce pressure.
Intense cardio can be tricky with a blister, especially on a pressure point like your heel or arch. If you can, switch up your cardio. Try cycling or swimming instead of running. But if you’re set on running, focus on softer surfaces like grass or a track.
As tempting as it is, popping a blister during a workout causes an infection. If it’s getting bigger and painful, use a plaster to reduce pressure and let it heal naturally.
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