How to Avoid Blisters in Soccer

Soccer is one of the most popular and active sports of the world. It involves a lot of running, and mobility from the different positions of players in the game. And, like in any other game, there is risk of injury. And how to avoid blister in soccer has been asked more frequently more than ever.

There are different types of grounds available for the pitch of soccer and different accessories (footwear) are available in the market suited to the specific kind of the ground in order to minimize injuries, wounds and to maximize comfort during the game.

Here is a Wikipedia page on blisters.

Blister is an Issue in Soccer

Blisters remain an issue for soccer players. It all starts with a little pain in the feet and the pain keeps increasing in scale with time, forming a blister if not addressed in the initial stage.

Blisters are the concentrated heaps of fluid sandwiched between the layers of skin. Sounds annoying, does it not? Hence, in order to avoid getting such blisters, it is important to have a clear idea about the source and the precautionary measures.

We have, therefore, compiled an information guide for you to understand what causes the blisters and how you can avoid them during your practice sessions or during the actual soccer game. You might think it is always the fault of the soccer cleat which gives rise to the blister. That might not be correct. We are the ones ourselves who contribute to getting the blisters. In most cases, you are able to avoid the blisters to start with.

Let us start with taking a look at what blisters actually are and how they can arise?

Blisters: What and Why?

When you know what blisters are and why you might get them, you will be able to come up with solutions or precautionary measures to prevent getting them.

As mentioned before, blisters are a collection of fluids on your skin, which are likely to be filled with pus or even, in some rare occasions, blood. You can recognize the eminent arrival of a blister by the hot spot that starts to pop up on your skin prior to the blister itself.

This hot spot will appear like a swollen region in the feet, as a result of intense friction between the skin of the foot and the sock or the soccer cleat. These spots will eventually turn red and you will start feeling agony in the specific area. 

You may not feel the severity of blisters at the beginning. They do give instant pain like other kinds of injuries. Rather, they develop over time. Hence, you must be well-trained to recognize the blisters through the hot-spots and act accordingly as soon as you see these hot-spots emerging. 

Do you really have to stop playing to avoid getting blisters? Well, the practical answer is no. You just have to know the cause and undertake preventive measures to avoid getting a serious injury through it in your feet.

This means, you have to find a way to get rid of the intense amount of friction between the skin and the footwear. You must also remember that there are three main contributing factors for the rise of blisters. They are- friction, sweat and heat. 

As you have already experienced, frictions cause generation of heat. This is again why you feel a burning sensation when you get blisters. You are likely to get such friction inside the cleat, whereby the foot moves inside the shoe. However, there is not one, but three common areas of the feet where such occurrence is seen. 

To start with, the lower heel area, as well as the upper one, might experience such friction if the cleats’ fit is too large or tight for your foot. They may also come up on the side or below the great toe or the fifth toe. Last but not the least, you can get a blister- just anywhere on the feet due to such friction. 

Sweat is a crucial contributing factor as well. Why so? Well, sweat results in your feet getting wet. This wetness acts as a lubricating media, stimulating movement or slipping inside the soccer cleat. Furthermore, there will always be some moisture inside the shoes. This will promote sweating and hence create the optimal conditions for blisters to come up.

Ok, so do we need medical assistance if we get blisters? Mostly, we do not. If your blister is swollen with fluid, you might get tempted to burst the fluid. We strongly advise you to avoid doing so. This is because the fluid inside the blister will help avoid infections in the interiors of the skin.

However, if you are unable to control this temptation, the fluid in the colour of white or yellow will come out, causes your inner skin to be at the risk of getting infected. Then might be a good reason to take a doctor’s assistance.

How to not get a blister?

We have compiled a list of tips to prevent getting the blisters in the first place. Since you already know how and why the blisters form, trying these techniques out can help actually avoid getting them.

  1. Keep an eye out for the new soccer cleats: As mentioned earlier, a new pair of soccer boots is likely to boost your blisters emergence. This is because your feet will not be familiar with this new boot, and hence the feet are not well-adapted to the natural shape of the feet. When you have a new pair of boot, control your excitement and be a little careful before starting to use them. It is important that you choose a pair of soccer boots which will fit your perfectly, though it can be challenging to find the right one. Try to avoid wearing the near pair directly into your soccer game or training. Otherwise, you are likely to come back with blisters which you could have easily avoided. You need to allow your cleats to adjust to the foot to perform well in coordination.
  2. Wear a Good Pair of Socks: Nothing is easier and more imperative than this tip. Avoid grabbing just any pair of socks from your closet when you are going for a soccer game. You need to buy really good quality, soccer specific socks. This is because the other pairs will not be thick enough to sustain the pressure and movement that comes with the game. When using a normal pair, you will sweat more and you know what happens when your feet gets wet. Furthermore, cheap socks are pretty thin and your feet will be too directly in contact with the sole of the shoe, which, when combined with the humidity and sweat, will provide the best conditions for blisters’ growth.We also recommend taking a look at Grip socks which are specifically designed to minimize the amount of slipping inside the cleat via the rubber gripping elements inside the socks. These also help to absorb most of the sweat, allowing the feet to stay as dry as possible.
  3. Lubrication: Try to regularly lubricate the areas in your feet which are prone to such blisters. This can be done using any kind of lubricant such as Vaseline. It can be a challenge to do so without creating a mess, since the Vaseline might not stay in one single place throughout the games. For this reason, we suggest using band-aids or some kind of gauze to hold the Vaseline in the right location. 
  4. Keep the skin dry and clean- This is more a topic around hygiene maintenance of a soccer player. When you keep the feet clean and dry, you can engage in considerable movement without risking friction inside of the foot. Furthermore, if you are staying clean, even after a blister arrives, you will be able to cut down the chance of infections, causing the blisters to heal much faster. You can keep wearing sandals in the training locker rooms or fields and only put on the pair of soccer boots right before you start playing. This will allow your feet to stay clean, fresh and dry for maximum amount of time. 
  5. Hot Water: We recommend soaking the soccer cleats in hot water for around 15 minutes without putting the boots entirely in water. The water must not cross the level of laces. It should not be too hot; otherwise the glue in the shoes will be ruined. You can then take them out, place the cleats on. After doing so, try to move around wearing the cleats for half an hour to allow them to adjust to your feet. This will improve the fit of the cleats with your feet and produce a more natural movement of the feet in the inside of the cleats.


With the knowledge of the origins and preventive measures of getting blisters, you can add a step of caution in your upcoming practice and playing sessions of soccer. If you do end up getting a blister anyway, don’t panic. You can always keep yourself clean and dry to allow them to heal fast and get in the field in no time.

You can also read about how many miles do soccer players run in a game

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