get race ready - blister management

Get Race Ready

There are steps that can be taken to prepare for events and minimise blisters.



It is worthwhile getting a full Profeet Biomechanical Assessment, not just a gait analysis (which focuses on the foot and ankle).

Abnormal mechanics will increase the stress on the body which will create compensatory motions and accelerate fatigue which then self-perpetuate. This will increase sweating friction and time on the feet. Insoles, orthoses, footwear, technique training and strength and conditioning will all help reduce this.


race preparation race shoes custom insoles enduranace race preparation

No one brand or product is right for everyone so you will need to try things out.
This may get a bit expensive so ask our expert staff for advice. Here are examples:

Try different socks

  • performance synthetic socks vs merino socks.
  • thicker vs thinner – sometimes thicker will have more cushioning but thinner will compress the foot less, be cooler etc.
  • Avoid cheap cotton/cotton mix sports.

Try different shoes

  • Speak to our staff and try different models, during your professional gait or biomechanical assessment.
  • Remember designs change often and the shoes characteristics change as well, so a make or model that has always worked might not work after a redesign.
  • Think about up-sizing for foot swelling i.e. for long races such as the MDS we recommend training in your normal size and for the race upsizing with one of our special volume reducing insoles that you remove once your feet swells. See our 2 shoe package.
  • Think carefully about waterproof vs breathability and perhaps have footwear suitable for hotter and cooler weather. See our 2 shoe package.

Use Insoles

  • Sports custom insoles have shock absorbing materials and will allow the foots natural cushioning to work more effectively.
  • Custom insoles will help to minimise unwanted foot movement and therefore reduce friction.
  • Insoles will have a greater affect if there are any abnormal mechanics or during longer events where the foot becomes tired.

Good clothing

  • Wear technical performance clothing that wicks moisture and help to maintain overall body temperature.


Try out the varying products available to reduce moisture and friction. If you are planning to use tape, try to figure out what works for you in advance.

  • Tape - Use Rocktape or M-Tape or an equivalent and see our taping guide
  • Talc - There are lots of different types find what works for you and stick with it
  • Lube - Such as Body Glide and Foot Glide


Be sure to include...

  • Alcohol wipes
  • Something like scissors to cut tape and pop blisters
  • Antiseptic ointment
  • Tissue paper or non-adherent dressings
  • Your tape of choice
  • A skin adherent preparation (TBco, Opsite)
  • Anything else you might need

first aid for feet


book appointment at profeet

867-869 Fulham Road
London SW6 5HP

call 020 7736 0046

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