Blisters, those fluid-filled swellings that can surface from even the shortest run, can vary greatly in their occurrence among individuals. Some athletes never experience them others find them to be a constant annoyance. In this blog we will explain the causes, prevention and treatment of blisters,  especially related to sports. Whether you're a profesional athlete or just starting out, understanding how to deal with blisters can make a significant difference in your performance and overall enjoyment of sports.

Sport blisters : Causes, prevention and treatment - A 2024 Guide

What are sporting blisters?

Sport blisters are fluid-filled swellings caused by friction, pressure or repetitive movement during sport activities. The most common blister areas are the feet or hands. Blisters can come in all sort of sizes, ranging from minor irritations to significant discomfort. There are 3 different types of blisters. The most commong blister is the friction blister that occur from continuous rubbing against your shoe or soles. A second type of blister is the blood blister, formed when blood vessels are injured due to trauma or friction. The last type of blister is the heat blister that is caused from prolonged exposure to high temperatures during outdoor sport. Understanding these blisters is crucial for athletes to prevent pain, maintain focus, and achieve peak performance on the field or court.

What causes blisters?

Blisters are caused by countless factors, especially during sports where repetitive movements and friction are common. The main cause is friction, this occurs when the skin and footwear are rubbing against eachother. This generates heat and pressure which leads to the formation of friction blisters. These blisters can be found on the heel, ball of your feet or other areas that are exposed to this repetitive motion.

Another cause is pressure, which can be the result of bad fitting shoes or equipment that creates localized stress points on the skin. This can lead to pressure blisters. In sports like football or basketball, where athletes frequently wear tight footwear, pressure blisters can develop on areas like the toes or heels.

Heat can also contribute to blister formation, particularly in outdoor sports where athletes are exposed to high temperatures for longer time periods. Heat blisters are caused by the combination of sweating and friction. This cause moisture buildup and skin irritation.

Understanding these different causes of blisters is crucial for athletes. Using different measures such as wearing properly fitted gear, using moisture-wicking (grip) socks, and applying protective padding to vulnerable areas. By addressing these factors, athletes can minimize the risk of blisters and keep playing with comfort and confidence.

How to prevent sport blisters?

Preventing blisters is crucial for athletes to maintain comfort and performance during sports activities. One simple and effective way to prevent blisters is the use of quality grip socks, with GT GRIP Socks standing out as a high quality option. These socks have advanced grip technology, which offer enhanced foot traction and stability. The grip socks increase traction in the shoes and reduces the risk of blisters and other feet/toe/ankle injuries that are caused by foot slippage within the shoe.

Wearing properly fitted shoes is essential for sporters. Tight or loose footwear can create friction and pressure points on the feet. Another option is to wear moisture-wicking socks that helps to keep your feet dry and reduce the friction. A well-known option is wearing two pairs of socks, where the first sock is slim and moisture-wicking, and the second pair is a thick wool to absorb the friction in the shoes.

Applying lubricants or protective tapes to high-friction areas can reduce rubbing and irritation. Another option is to use moleskin, a durable material that can be cut and applied frequent blister areas. This add an additional layer of protection against friction. Regularly monitoring and addressing any early signs of blister formation can prevent them from worsening, ensuring athletes can stay focused on their performance without the discomfort of blisters.

How to treat sport blisters?

Treating sporting blisters correct is essential for athletes to speed up the healing proces. The most important thing is : to resist the urge to pop the blister, as this can increase the risk of infection. Instead, gently clean the affected area with soap and water, then allow it to air dry wrap it.

For smaller blisters, applying a protective cushioning bandage or blister plaster can help relieve pressure and reduce friction. Larger blisters require careful draining using a sterilized needle to puncture the edge and allow fluid to escape. After draining, clean the area again and apply an antiseptic paste to prevent infections. The last step is to cover the blister with a sterile bandage to protect it from further irritation.

Monitoring the blister for signs of infection, such as increased redness, swelling, or pus, is essential, and seeking medical attention if necessary is crucial for proper treatment and recovery.