Luckily there are preventative measures you can easily take to avoid getting a blister. If you notice red spots on your feet after a workout or a run, these could be your ‘hot spots’, or your blister prone areas. Cover them with a blister plaster or try Compeed anti-blister stick – it’s a good idea to always keep a care kit in your sports bag. This way you can prevent a blister before it develops.
Poorly fitting shoes that are either too tight or too big will increase rubbing or friction on the foot and toes. If possible, carry a spare pair of shoes with you when you train. If you feel the hint of a blister coming on, stop and switch shoes or apply anti-blister stick to the potentially sore spot. That way your workout won’t be interrupted. Sweaty feet create the friction that leads to blisters, so try to keep your feet dry by using foot powder or changing your socks regularly.