How to Use Taping to Prevent Blisters

Summer running can be hard. If you’re prone to blisters, any event is painful, no matter the season. Fortunately taping to prevent blisters can help.

Blisters can keep you from doing the activities you love, but they are preventable. Using athletic tape to pre-treat high friction areas that are prone to skin damage can help. Normal, 1-inch wide white zinc oxide tape is usually sufficient for taping to prevent blisters, but you should make sure you aren’t allergic to the adhesive first.

The areas that are most prone to sores tend to be the heels, instep along the arch, and individual toes. You may develop sores in other places as well, so know your feet and where you feel pressure when you’re active.

Toes should be wrapped individually. Cut a strip of tape that is long enough to encircle the digit you’re protecting, then wrap it around. Don’t wrap the tape too tightly or you risk cutting off circulation to the toe. To protect the area along your arch, cut strips that stretch from the ball of the foot to the heel area. Apply the first strip along the line of your arch, close to your sole. Place the second one directly above it with minimal, if any, overlap. For your heel, wrap the first strip around the back of the foot without covering the sole. Place a second strip directly above it, with little overlap. Make sure all the tape strips are completely smooth, as wrinkles could irritate the skin.

Your socks and shoes play a role in blister development as well, so if you continue to be prone to sores, consider changing them. If you aren’t sure how to apply the tape correctly, or are concerned that an underlying issue may be contributing to foot problems, contact Dr. Darren Silvester here at Next Step Foot & Ankle Clinic in Pleasanton, TX. Use our online request form or call (830) 569-3338 to reach us.


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