10 Pro -Tips To Avoid Blisters from Soccer Cleats

You’re in the middle of an intense soccer match, fully immersed in the game, when you start to feel that familiar discomfort on your foot. You think to yourself, “Maybe it’s just my socks.” You keep playing, ignoring the subtle pain, but before long, it escalates.

The pain becomes unbearable, and by the time you remove your boot, the damage is done – a nasty blister has formed. Sound familiar?

Blisters are one of the most frustrating and common injuries for soccer players, and they can take the joy out of the game.

But here’s the kicker (pun intended): most blisters are avoidable. Yes, that’s right.

Often, it’s not your cleats that are to blame; it’s the way you wear them or other preventable factors.

I will write comprehensively on how you can steer clear of these painful little pockets of fluid, why they occur, and most importantly, share the 10 Best Tips to Avoid Blisters from Soccer Cleats.

What Exactly Are Blisters and Why Do They Happen?

Before we get into prevention, let’s first understand what a blister is.

Blisters are small fluid-filled bubbles that form on the upper layers of your skin. They’re usually caused by friction—specifically when there’s repetitive rubbing between your skin and another surface, like a sock or cleat. They can also be compounded by heat and sweat.

The fluid inside a blister is your body’s way of cushioning and protecting the skin beneath.

See it as your body’s little defense mechanism – an airbag for your skin. However, while this “airbag” helps prevent more serious injuries, it comes with its own set of problems, such as pain, discomfort, and sometimes infection.

The Common Causes of Blisters in Soccer

Blisters can be triggered by a lot of factors, but the most common culprits for soccer players include:

• New or poorly fitted cleats (boots): The number one reason players get blisters is because they’re wearing cleats that haven’t been properly broken in or don’t fit well. More on that later.
• Friction: Continuous rubbing between your skin and the inside of your cleat, especially around high-pressure areas like your heels, toes, or sides of your foot.
• Sweat and heat: The combination of moisture from sweat and heat generated by your feet inside the cleat creates a perfect storm for blister formation.

Now that we know what blisters are and why they happen, let’s get into the good stuff—how to avoid them altogether.

How To Avoid Blisters in Football

1. Break in Your New Cleats Slowly

We all get excited about wearing new gear, but jumping straight into a match with a fresh pair of cleats is one of the easiest ways to earn yourself a blister.

Cleats need time to mold to the unique shape of your feet. Just like you wouldn’t go on a 10-mile run in brand-new running shoes, don’t jump into a 90-minute soccer game with new cleats.

What to do instead: Start by wearing your new cleats around the house or for short, light training sessions. This allows the material to soften and gradually adapt to your feet.

After a couple of sessions, your cleats will feel like an extension of your foot.

2. Rotate Between Two Pairs of Cleats

Here’s a pro tip – if you’re breaking in a new pair of cleats, don’t use them exclusively. Have a second pair of already broken-in cleats ready to switch into during training or matches.

That way, if you start to feel a “hot spot” (the early stage of a blister), you can swap out the new cleats for your trusty old pair before any real damage is done.

Bonus Tip: Always pack your old, comfortable cleats in your gear bag just in case!

3. Wear Good-Quality Socks

Wearing the right socks can make a world of difference.

One of the simplest ways to avoid blisters is by investing in a pair of high-quality, moisture-wicking soccer socks. Regular socks often don’t provide the right amount of cushioning or grip for your feet. Plus, they tend to get soggy with sweat, which only adds to the friction.

Look for soccer socks that are thick enough to reduce direct contact between your skin and the cleat, and consider investing in “grip socks,” which are designed to minimize foot slippage and prevent friction.

Trust me, the extra dollars you spend on good socks will save you from hours of discomfort later.

4. Keep Your Feet Dry

Moisture is a major contributor to blister formation. That’s why keeping your feet as dry as possible is crucial.

One sneaky trick many players swear by is using deodorant or footpowder. Yep, the same stuff you use under your arms can help your feet stay dry and blister-free.

How to use it: Apply some deodorant or foot powder on blister-prone areas like your heels, toes, and the sides of your feet before slipping on your cleats. This creates a barrier that helps keep your skin dry and reduces friction.

SEE ALSO | 7 Best Soccer Cleats For Plantar Fasciitis |Buying Guide 2024

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5. Make Sure Your Cleats Fit Properly

The best pair of cleats won’t do you any good if they don’t fit right.

Cleats that are too tight can create painful pressure points, while cleats that are too loose allow your foot to slide around, increasing friction.

The goal is to find cleats that feel snug but not constricting.

How to check for fit: When trying on cleats, make sure there’s about a thumb’s width of space between your big toe and the end of the shoe. Your heel should feel locked in place, and there shouldn’t be any areas that feel overly tight or cause discomfort right out of the box.

6. Lubricate Hot Spots

If you know there are specific areas on your foot that are prone to blister, like the heel or toes, consider applying some lubrication to those areas before putting on your socks.

Something like Vaseline or petroleum jelly works wonders in reducing friction.

Here’s how: Simply rub a small amount of Vaseline on blister-prone areas. You can also layer a bandage or blister pad on top of that for extra protection.

This way, the skin moves smoothly against the sock or soccer shoes, reducing the chance of a blister forming.

7. Use Moleskin Padding or Blister Plasters

Moleskin padding is a game-changer for blister prevention.

You can find it in most pharmacies or sports shops, and it’s easy to use. Just cut a piece and stick it on areas where you tend to get blisters. The padding adds an extra layer between your skin and the cleat, preventing that dreaded friction.

Similarly, blister plasters (like Compeed) are designed to absorb friction and protect the skin. If you’re heading into a match and know you’re prone to blisters, slap on a blister plaster to safeguard your feet.

8. Be Mindful of Temperature and Field Conditions

Ever played on artificial turf during a hot summer day? If you have, you know that the heat can be brutal on your feet. The combination of high temperatures and artificial surfaces can lead to blisters and even burns.

The added heat softens the skin, making it more susceptible to friction.

Pro Tip: On especially hot days, try to stay hydrated (for your entire body, not just your feet), and if possible, switch to a natural grass field.

Artificial surfaces tend to amplify heat, so if you’re stuck playing on turf, be extra cautious.

9. Try the Hot Water Trick

Here’s a pro-player hack for breaking in cleats: the hot water trick. If you’ve never heard of it, it’s exactly what it sounds like.

By soaking your new boots in hot water for a few minutes, you soften the material, making it more pliable and quicker to break in.

How to do it:

1. Fill a container with warm (not boiling) water.
2. Submerge your cleats in the water for about 10 minutes, being careful not to get the inside too wet.
3. After taking them out, wear the cleats for about 30 minutes to let them mold to your feet.

This trick, made popular by players can speed up the breaking-in process and reduce the likelihood of blisters from stiff new boots.

10. Pad and Protect Blister-Prone Areas

Sometimes, despite all your best efforts, you might still find yourself dealing with blisters. In these cases, padding the affected areas is necessary to avoid further damage.

Here’s how to pad properly:

• Apply a blister-specific bandage or moleskin pad over the blister.
• Use some medical tape or wrap to secure it in place.
• If you’re worried about the bandage coming off during the game, apply a layer of athletic tape around it.

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How to Deal with a Blister if You Already Have One

So, what happens if you already have a blister and you’ve got a big game coming up? Can you still play?

The answer largely depends on the size and severity of the blister. For smaller, less painful blisters, you can usually still play, as long as you take steps to protect the area.

Before playing:

• Clean the blister and apply a blister pad or moleskin.
• Use a bandage or gauze to cushion the area further.
• Consider using some lubricant or Vaseline to reduce friction.

If the blister is painful, it’s probably best to sit this one out. Playing on a severe blister can lead to further damage and a longer recovery time.