Since walking is a low-impact aerobic exercise, it's a safe choice for many people -- particularly those with joint pain or injuries. But even when walking, minor injuries, including blisters, may occur unless you take the proper precautions. And when you push yourself harder by walking on an incline, such as using the incline feature on a treadmill, walking up a hill, or hiking, blisters may be likely to pop up.
Causes of Blisters
A blister is a bubble that forms just beneath a thin layer of skin that is filled with fluid. Blisters form when there is friction against the skin, such as from a shoe or sock rubbing against the heel of the foot. It causes the layers of skin to pull away from each other, allowing the space to fill with fluid. You can get a blister from wearing a shoe that is too big, too small or simply doesn't form to your heel correctly.
Caring for a Blister
Blisters can be quite painful. You may need to take a break from walking for awhile to allow the blister to heal. You can try walking on a flat surface rather than an incline to reduce friction on the heel, or try swimming for another low-impact cardio exercise that will give your feet a breather. You may be able to drain the fluid from a blister if you don't have a health condition that affects circulation, like diabetes, and your doctor says it's OK.
Blister Prevention
You don't have to give up hiking, uphill walks or using the incline on your treadmill to prevent blisters. First, make sure that you have walking shoes that fit your toes and cup the heel without pinching or slipping and sliding. Wear thick cotton athletic socks with extra padding in the heel. And for extra protection, try sticking a small piece of moleskin inside the heel of your shoe.
Prevent Infection
If you do decide to drain the blister, make sure that your hands and all tools that you use, like the needle, are clean and sterile. Cover the blister with some antibiotic ointment and a bandage to protect it and help reduce the risk of an infection. If you spot any signs of infection, like redness, you should contact your doctor about treatment.
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