Running without pain: preventing blisters on your feet

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Not only do blisters on your feet hurt, they can also prevent you from exercising freely. We give you tips on how to prevent blisters and make running enjoyable again.

AuthorSWICA Content Team

3 minutes reading time08. April 2026

If your skin is subjected to too much friction and pressure, the upper layers can detach from the lower ones. This creates a small cavity which then fills up with tissue fluid. The resulting blister turns red and starts to hurt.

Preventing blisters

One frequent cause of blisters is new shoes. That's why it's important to give your feet enough time to get used to new running shoes. The best thing to do initially is to use your new shoes indoors at home or for shopping and then break them in outdoors by talking a walk. It's recommended that you wear your new shoes for shorter distances (for up to 30 minutes) to start off. That's why you should never tackle a marathon while wearing new shoes. Whenever you purchase footwear, make sure that there's at least one thumb's width of space in front of each of your big toes.

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Functional socks

Choosing the right socks is important for preventing blisters. Avoid cotton socks as they are quick to soak through with moisture. Not wearing any socks at all is sure to lead to blisters. You should try to find special running socks made from functional fibres which draw moisture away from the skin. They also fit your feet well, don't get bunched up, are seamless or have very flat seams, and are often padded in the right places to help you avoid blisters.

Alternatively, you can try putting on two pairs of thin socks that you wear on top of each other to minimise friction on the skin. For very sensitive spots, it also helps to use blister patches or bandages made out of tape (non-elastic adhesive strips).

Treating blisters correctly

If you still end up with blisters despite all of your precautions, it's important not to remove the skin as it can continue to serve as a protective layer. The best way to prevent a blister is with a blister patch. If the blister has already popped, the first thing you should do is disinfect it with a wound spray. Leave the blister patch in place until it falls off by itself. If the blister doesn't heal properly or there is yellow or foul-smelling liquid oozing from it, you should consult a doctor to prevent possible infection or inflammation or to get treatment if necessary.

For your health: santé24 and SWICA Benecura

Do you have a health question? Our physicians and healthcare professionals at santé24 are available 24/7 on +41 44 404 86 86 for SWICA customers. In addition to telephone health advice, patients whose conditions are appropriate for telemedicine can receive medical services such as diagnostics, treatment, and even e-prescriptions for prescription medications.

Do you feel ill? The SWICA Benecura medical app makes it easy to carry out a digital SymptomCheck. You will receive a personal recommendation about what to do next. Send your information in encrypted form to the santé24 online practice for your telephone consultation to significantly shorten the assessment.