Foot Blisters and Chafing: How to Treat Them and Walk Pain-Free in Summer

You know the feeling. In the morning you slip into new, pretty sandals or summer shoes. For the first few hours it's wonderful. In the afternoon, somewhere halfway through a stroll around town, you feel a stinging spot on your heel. Stronger with every step. In the evening you take off the shoe and there it is - a tense, painful blister.

Or another scenario: a whole day on your feet in the heat, your foot sweaty, the sock has shifted inside the shoe and a red, burning patch of chafing has appeared on the side of your toe. A trifle? Maybe. But it can effectively ruin a holiday, a trip, or simply an ordinary day.

Foot blisters and chafing are a summer classic. The good news is that in most cases you can handle them yourself, at home - if you know what to do and what not to do. Today we'll go through it step by step: where they come from, how to give first aid, whether to pop a blister and how to walk pain-free in future.

Where blisters and chafing come from

The mechanism is simple and always the same: friction. The skin rubs repeatedly against a shoe or sock, and the body defends the deeper layers of skin.

With chafing, the skin on the surface becomes irritated, reddened, sometimes slightly grazed. With a blister, the layers of skin slide apart, and serous fluid flows into the resulting space - a tense bubble forms. This fluid is the body's natural "dressing": it protects and moisturises the delicate skin underneath, giving it time to regenerate.

What encourages blisters in summer

• New or ill-fitting shoes - too tight ones press, too loose ones let the foot slide.
• Heat and sweat - moist skin is softer and chafes far more easily.
• Shoes on a bare foot - sandals, ballet flats, flip-flops: no sock means no protective layer.
• Long walking - sightseeing, trips, festivals; the more steps, the more friction cycles.
• Wet feet - after rain, the beach or the pool, the skin softens.
• Seams, sock folds, foreign objects - a tiny pebble or sand in a shoe can cause chafing in a few minutes.

The most common spots are heels, the sides of toes, the spaces between toes and the sole of the foot around the midfoot. If you know you have sensitive spots there - all the more reason to take care of prevention.

First aid - what to do when the blister is already there

The most important rule: stop the friction, maintain hygiene and don't hinder the skin from healing. The rest are details.

Step 1: wash your hands and clean the area

Before you touch the blister, wash your hands thoroughly. Then gently clean the skin around it with soap and water or a wound disinfectant. This reduces the risk of bacteria getting into the skin.

Step 2: assess whether the blister has burst

An intact blister (tense, closed) is the best situation - the skin forms a natural barrier. A burst blister requires greater caution and cover, because the exposed skin is a gateway for infection.

Step 3: protect the blister with a dressing

For an intact blister, a special hydrocolloid blister plaster works best. It forms a soft, gel-like cushion that absorbs pressure, limits friction, maintains a moist environment that supports healing and shields the wound. Such a plaster is usually left on the skin for several days - until it starts to peel off on its own. Don't tear it off by force after a single day.

If you don't have a hydrocolloid plaster to hand, use an ordinary dressing with gauze and a fixing plaster - so that the sterile part covers the blister and the adhesive does not touch the bubble itself.

To pop a blister or not

Everyone asks themselves this question. The answer is: it's usually better not to pop it. But there are exceptions.

When NOT to pop it

A small, painless blister that doesn't get in the way of walking - leave it alone. The skin will absorb the fluid on its own within a few days, and the intact "dome" best protects against infection. Popping always creates a wound and opens a path for bacteria - without a clear reason it's not worth doing.

When popping can be considered

If the blister is large, very tense, very painful and located in a spot that makes normal walking impossible, carefully releasing the fluid can bring relief. In that case, do it hygienically:

1. Wash your hands thoroughly and clean the skin of the blister with a disinfectant.
2. Disinfect a thin needle - it's best to use a new, sterile single-use needle.
3. Pierce the blister right at its edge, in one or two places.
4. Gently release the fluid, pressing lightly with sterile gauze.
5. Do not remove the skin from the top of the blister - this "cap" still protects the wound. Leave it in place.
6. Disinfect again and apply a dressing or a hydrocolloid plaster.

If you feel unsure or the blister is really large - this is a good moment to use the help of a pharmacist or doctor instead of acting on your own.

When the blister has burst on its own

If the blister has burst spontaneously, don't tear off the loose skin - gently smooth it back over the wound. Clean the area, disinfect it and apply a protective dressing. Watch the spot for signs of infection.

Chafing - how to treat it

Chafing without a blister is simpler to treat. Clean the skin with soap and water or a wound disinfectant, dry it gently and cover it with a dressing or plaster - so as to protect the irritated spot from further friction. Hydrocolloid plasters or special anti-chafing plasters also work well on sensitive, red but not yet grazed areas.

If possible, change your footwear to something looser and softer until the skin heals. Sometimes it's enough to give those particular shoes a rest for a day or two for the problem to disappear.

Catch the "hot spot" before a blister forms

There is one skill that will save you more blisters than any dressing: learning to recognise the so-called "hot spot".

Before a full blister forms, the skin almost always sends a warning signal. It's a spot that starts to sting, to heat up, to redden slightly - there's no bubble yet, but you can feel that "something is happening". That is precisely the hot spot: a blister in its announcement phase.

The worst thing you can do is ignore it and walk on "because I'll be there soon". The best - stop right away. A few minutes' break at that moment is priceless:

• Take off the shoe and check what exactly is rubbing - it might be a sock fold, it might be a pebble, it might be a stiff seam.
• Stick a plaster on that spot - hydrocolloid or anti-chafing - before the skin manages to delaminate.
• If the sock is wet with sweat, swap it for a dry one.
• Adjust the lacing or the fit of the shoe so that the foot stops sliding.

Reacting to a hot spot turns "a painful blister for a whole week" into "a minor irritation you'll soon forget about". That's why on longer outings it's worth simply keeping a few plasters with you - in a pocket or rucksack.

What's worth having in a summer foot kit

A small, well-thought-out kit means a blister out in the field stops being a problem. It's good if a holiday first-aid kit contains:

• Hydrocolloid blister plasters - in several sizes, for the heel and for the toes.
• Plasters and dressings for chafing - to shield irritated skin.
• A wound disinfectant - in spray or liquid form, convenient for travel.
• Sterile gauze swabs and a fixing plaster - for larger areas of chafing and as a universal cover.
• An anti-chafing stick or cream - for prevention before putting on shoes.
• A spare pair of socks - obvious, and yet often forgotten.

Prevention - how to walk chafe-free in summer

The best blister is the one that never formed. Prevention is cheap, simple and really works.

Break in new shoes gradually

Don't put on new shoes straight away for a full-day walk or trip. Wear them briefly at first, at home or on short outings, so the material adjusts and you get to know the spots that pinch.

Use preventive plasters

If you know that certain shoes rub a particular spot - the heel, for example - stick a plaster there before you leave the house. A hydrocolloid plaster or a special anti-chafing plaster applied preventively can prevent a blister entirely.

Reach for an anti-chafing stick or cream

Sticks and creams that reduce friction are available in pharmacies and drugstores - you apply them to sensitive spots before putting on your shoes. They create a smooth, slippery layer thanks to which the skin chafes less. It's a convenient solution, especially with shoes worn on a bare foot.

Choose good socks

Socks matter more than it seems. Go for ones that wick moisture away well and don't slide down inside the shoe. A well-fitting sock without folds means less friction. If possible, avoid long walks in shoes on a completely bare foot.

Keep your feet dry

Moist skin chafes more easily. In the heat, powders or foot antiperspirants that reduce sweating can be helpful. If your feet get wet - swap your socks for dry ones at the first opportunity. It's worth having a spare pair in your rucksack.

Shake out pebbles and sand

A tiny foreign object in a shoe is a ready-made recipe for chafing. If you feel that something is bothering you - don't ignore it, stop and shake out the shoe. A dozen seconds will save you a painful blister.

When to see a doctor

Most blisters and chafing heal on their own. But there are signals you must not take lightly - they can mean infection.

Contact a doctor if you notice:

• Increasing redness spreading around the wound.
• Clear swelling, severe pain, a feeling of heat around the blister.
• Purulent discharge, cloudy fluid, an unpleasant smell.
• A fever or general malaise.
• Red streaks running from the wound towards the ankle or calf.
• A blister that does not heal despite the passage of time or keeps getting bigger.

Particular caution with diabetes

If you have diabetes, treat every blister and every patch of foot chafing very seriously. In diabetes, wound healing can be slower, and reduced sensation in the feet (neuropathy) makes it easy not to notice a developing problem. A seemingly small wound can lead to dangerous complications in the course of so-called diabetic foot syndrome. People with diabetes should inspect their feet daily and consult a doctor about any blisters, chafing and changes, without delay and without treating them solely on their own. The same applies to people with circulatory disorders in the limbs.

Frequently asked questions

Does a blister always have to be popped?

No. A small, painless blister is best left alone - the skin will absorb the fluid on its own, and the intact dome protects against infection. Consider popping only with a large, very tense and painful blister that makes walking impossible, and do it hygienically.

How does a hydrocolloid plaster differ from an ordinary one?

A hydrocolloid plaster forms a gel-like cushion that absorbs pressure, limits friction and maintains a moist environment that supports healing. An ordinary plaster mainly shields the wound. For blisters, a hydrocolloid plaster usually works better and can be left on for several days.

How long does a blister take to heal?

An uncomplicated blister usually heals within a few days to roughly two weeks - depending on its size and on whether the skin is still exposed to friction. Cover with a dressing and relieving pressure on the spot speed up the process.

Can I walk with a blister?

Yes, as long as the blister is well protected with a dressing that absorbs friction and does not cause severe pain. For that time it's worth choosing looser, soft footwear. If the pain is severe - give the foot a rest.

I have diabetes and I've got a blister - what should I do?

Don't treat it solely on your own. With diabetes, even a small foot wound requires attention - contact a doctor, clean and protect the blister, inspect your feet daily and watch the area for signs of infection.

Summary - what's worth remembering?

✅ Blisters and chafing arise from friction - they are encouraged by new shoes, heat, sweat and long walking.

✅ Don't usually pop a small blister - intact skin is the best protection against infection.

✅ Pop only a large, painful blister - hygienically, with a sterile needle, without removing the skin from the top.

✅ A hydrocolloid plaster cushions, limits friction and supports healing - leave it on for several days.

✅ Prevention works - break in your shoes, use preventive plasters, anti-chafing sticks and good socks.

✅ Redness, pus, fever, red streaks - these are symptoms of infection, see a doctor.

✅ Diabetes means particular caution - consult a doctor about every blister on the foot and inspect your feet daily.

Disclaimer

This information is educational in nature and does not replace a consultation with a doctor or pharmacist. If a blister won't heal, signs of infection appear, you have diabetes, circulatory disorders or reduced sensation in your feet - consult a specialist. Do not treat deep or infected wounds solely on your own.

A blister can ruin the most beautiful summer day - but a prepared foot and a little prevention mean that even new shoes aren't a sentence. Take care of your feet before it starts to hurt.

And when you put together your summer first-aid kit - hydrocolloid plasters, dressings, a wound disinfectant, an anti-chafing stick - drop everything into one basket and compare it on CheaperForDrug. We check the prices of the whole basket across 100+ pharmacies at once, because real savings are born from comparing entire shopping lists, not a single plaster. Walk pain-free this summer - and without overpaying.