How To Heal Running Blisters Fast

Running blisters can be a real pain, both literally and figuratively. As someone who loves to run, I know how frustrating it is when a blister pops up and slows me down. Over the years, I’ve learned a few tricks for healing running blisters quickly and getting back on my feet. In this article, I’ll share my personal tips and tricks for treating running blisters effectively.

Preventing Blisters in the First Place

Before we dive into the healing process, let’s talk about prevention. It’s always better to avoid blisters altogether, if possible. One of the most effective ways to prevent blisters is by wearing proper-fitting shoes. Your running shoes should have enough room in the toe box without being too loose. This can help reduce friction and rubbing, which are the main causes of blisters.

Additionally, wearing moisture-wicking socks can make a big difference. Moisture build-up can increase friction and make blisters more likely to occur. Opt for socks made of synthetic or wool materials that can effectively wick away sweat and keep your feet dry.

Treating Running Blisters

If, despite your best efforts, you still end up with a blister, don’t panic. Here are the steps I follow to heal running blisters quickly:

  1. Leave the blister intact: As tempting as it may be to pop the blister right away, it’s best to leave it intact if possible. The blister acts as a natural barrier, protecting the underlying skin from infection.
  2. Clean and disinfect: Gently clean the area around the blister with mild soap and warm water. Be careful not to burst the blister while cleaning. Afterward, apply an antiseptic solution like hydrogen peroxide or rubbing alcohol to disinfect the area.
  3. Apply a blister plaster or bandage: Once the blister is clean and disinfected, cover it with a blister plaster or bandage. These protective coverings can help reduce friction and provide cushioning, promoting faster healing.
  4. Change the bandage regularly: It’s important to change the bandage regularly, especially if it becomes wet or dirty. This will help prevent infection and keep the blister clean. Consider using blister-specific bandages with gel padding for extra comfort.
  5. Take a break from running: While it may be difficult for avid runners like us, taking a break from running until the blister heals is crucial. Continuing to run on a blister can worsen the condition and delay the healing process.
  6. Use antibiotic ointment: If the blister does burst or becomes infected, apply an antibiotic ointment to prevent further infection. Consult a healthcare professional if you suspect an infection.

Speeding Up the Healing Process

While time is often the best healer for blisters, there are a few things you can do to speed up the process:

  • Elevate your feet: Whenever possible, elevate your feet to reduce swelling and promote better blood circulation. This can aid in faster healing of the blister.
  • Use blister-specific products: There are various blister-specific products available in the market, such as blister patches or hydrocolloid dressings. These products can provide additional protection and help speed up the healing process.
  • Keep the area clean and dry: Moisture can slow down the healing process, so make sure to keep the blistered area as clean and dry as possible. Change your socks regularly and avoid exposing the blister to excessive moisture.
  • Avoid popping the blister: While it may be tempting, resist the urge to pop the blister yourself. Popping a blister increases the risk of infection and slows down the healing process. If the blister is large, painful, or interfering with your daily activities, seek professional medical advice.


Dealing with running blisters can be a frustrating experience, but with the right approach, you can heal them quickly and get back to doing what you love – running! Remember to prioritize prevention by wearing proper-fitting shoes and moisture-wicking socks. If a blister does occur, follow the steps I’ve outlined for treatment and take the necessary precautions to avoid complications.

By taking care of your blisters and giving them the attention they need, you’ll be able to recover faster and continue pursuing your running goals. Happy running!