How To Get Rid Of Blisters On Toes From Running

Running is a fantastic form of exercise that comes with numerous health benefits. It strengthens the cardiovascular system, improves mental well-being, and helps to maintain a healthy weight. However, one common issue that many runners face is the development of blisters on their toes. Blisters can be painful and can hinder your running performance. As a passionate runner who has dealt with my fair share of blisters, I understand the frustration. In this article, I will share some effective strategies that can help you prevent and treat blisters on your toes, so you can continue to enjoy your runs without discomfort.

1. Choose the Right Footwear

One of the most important factors in preventing blisters is selecting the proper running shoes. Ill-fitting shoes or shoes that don’t provide enough cushioning can increase friction and pressure, leading to blisters. Visit a specialized running store and get fitted for shoes that match your foot type and running style. Ensure that there is enough space in the toe box to allow your toes to move freely without rubbing against the shoe.

2. Wear Moisture-Wicking Socks

Moisture-wicking socks are a game-changer when it comes to preventing blisters. These socks are made from synthetic materials that help to draw moisture away from your skin, keeping your feet dry. Wet feet are more prone to blisters, so investing in a good pair of moisture-wicking socks can make a significant difference.

3. Apply Lubricants or Powders

Another helpful strategy is to apply a lubricant or powder to your toes before your run. This helps to reduce friction and prevent blisters from forming. You can use products such as petroleum jelly, anti-chafing balms, or talcum powder. Experiment with different options to find what works best for you.

4. Gradually Increase Running Mileage

One common mistake among runners is increasing mileage too quickly, which can put excessive strain on your feet and lead to blisters. To prevent this, gradually increase your running mileage to allow your feet to adapt to the demands of running. This will help to toughen up your skin over time and reduce the likelihood of developing blisters.

5. Properly Care for Blisters

If despite your efforts, you still develop a blister, it’s crucial to care for it properly to promote healing. Avoid popping the blister as it can increase the risk of infection. Instead, clean the blister with mild soap and water, apply an antibacterial ointment, and cover it with a sterile bandage. If the blister becomes painful, red, or shows signs of infection, seek medical attention.


Blisters on the toes can be an unfortunate side effect of running, but they don’t have to derail your training. By following these preventive measures and taking care of any blisters that do develop, you can keep running comfortably and enjoy all the benefits that come with it. Remember to listen to your body and make adjustments as needed. Happy running!