While running, your feet hit the pavement at a force three to four times greater than your bodyweight with each stride. Imagine what all that force is doing inside your sneaker; the temperature, friction and moisture levels are getting cranked up and setting the stage for friction blisters. Blisters are a common concern and may cause temporary discomfort. Learn how to tape toe blisters so you can get back on the track.
Step 1
Wash and dry your feet thoroughly, especially focusing between the toes where pockets of moisture hide. Do not pop the toe blister. If it has popped naturally, take extra care drying it so you do not disrupt the fragile layer of top skin.
Step 2
Apply an over-the-counter hydrocolloid blister cream, sometimes referred to as "blister plaster." Warm up the gel with your hands and apply directly to the blister. Allow the gel to set, or firm up, before moving on to the next step.
Step 3
Cut a small piece of adhesive knit tape, or athletic tape, about 3 to 6 inches long. Start wrapping the tape at the base of the toe in a diagonal direction toward the foot. Make sure that the tape is free of any wrinkles, which can further irritate the skin. Do not cover the nail bed or tip of the toe.
Step 4
Check that the tape wrap is not too tight. Gently pinch the nail bed or tip of the toe for one second and remove your fingers. The skin and nail bed should blanch white when pinched, then quickly return to pink -- or tan depending on your skin tone -- when the pressure is removed. If it stays white or takes a few seconds to turn pink again, your wrap is too tight. Remove and repeat steps three and four.
Step 5
Apply moisture-wicking socks over your feet before you put on your running sneakers to prevent further blisters or skin disruption. Cotton socks are not advised for runners, as they hold the moisture next to your skin -- setting up the perfect environment for more blisters.
Tips and Warnings
- If the blister is large or painful, your doctor knows how to express it without the potential for infection, which may occur if you pop it yourself.
- Have your doctor check your blister if you are diabetic.
Things You'll Need
- Hydrocolloid blister gel
- Athletic tape
- Moisture-wicking socks
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