Protect a Blister While Playing Soccer (How-To Guide)

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Nothing can be more frustrating than playing soccer with painful blisters. Most soccer players develop blisters on the back of their heels or the bottom of their feet at some point.

Not only do they make it difficult to perform during the game, but they can also lead to severe knee or ankle injuries.

Getting blisters from athletic footwear like soccer cleats is a frustrating and painful experience. However, there are some quick and easy methods that you can use to treat and prevent this issue.

Additionally, these blister treatment methods allow you to protect a blister while playing soccer.

Blister on a toe

What are Blisters?

In simple words, blisters are the fluid accumulation that occurs between skin layers. They appear to be small clear, fluid pockets and soccer players commonly experience them.

How Blisters are Formed

Footwear is one of the most common causes of a blister. New cleats are often too tight, create too much friction with the sock or foot, and start the blister formation process.

Although socks are worn to reduce friction, the type and quality of socks matter a lot.

Friction between material and skin happens because the shoe rubbing makes pressure points or hot spots.

These pressure points turn into blisters if you continue walking or running while wearing shoes, boots, or soccer cleats for a long time.

Soccer sports and injury of a female player suffering with sore leg foot or ankle on the field. ○ Soccer Blade

How to Treat Blisters?

Now that you know how blisters form, let’s discuss the best treatment methods. The following methods will allow you to play soccer comfortably while suffering from blisters.

Clean the Affected Area

First, clean the hot spot thoroughly with water and antiseptic soap. You can also use alcohol for sterilization purposes.

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Drain the Blister

After cleaning the affected surface, you’ll need to use a sterile needle or tool to drain the blister. To catch the fluid, consider using a sterile gauze pad.

It’s critical not to remove the dead skin covering even if it’s torn already. The overlying skin works as a protection layer and increases the healing process.

Use Protective Covering on the Blister

The next step is to cover the blister, and you can use gauze, a large band-aid, antibiotic ointment, or second skin to the open wound for immediate relief. 

It’s also essential to apply skin lube or Vaseline inside the shoe, sock, and covered area to reduce friction before playing.

Continue Foot Care

You’ll also need to ensure that you keep your foot with the blister dry and continue cleaning the affected area daily. You’ll be able to cut off the dried and dead skin after a few days (make sure not to rip the dead skin).

woman kicking a soccer ball

How to Protect Blisters While Playing Soccer: What to Use?

There are different specialized products available that you can use to protect your blisters while playing soccer. Here’s a list of the best options that you can use.


Many professional soccer players wear TRUsox, which you can use as a second layer to cover your blisters. They reduce friction and tight grip by keeping your skin safe inside the boot and sock.

Trusox Mid-Calf CUSHION,Navy Blue,Large


  • Add extra protection layer with non-slip pads
  • Come with a comfortable cushion
  • Made with specialized technology that’s great for agility and speed


  • Can be pricey
Trusox Mens 3.0 Cushion Crew Soccer Socks, Navy,…
  • TECHNOLOGY: TRUsox patented INEXtech helps you change…
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  • THIN VS CUSHIONED: Thin version is worn with newer boots…
  • BENEFITS: The added friction maximizes energy transfer in…
  • CARE: Machine wash in cold water with like colors. No…

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Sof Sole

You can also add Sof Sole to your soccer cleats. It comes in handy if you have a blister on the bottom of your foot. They add a protective layer that keeps your socks in place and reduces slippage and friction.

Sof Sole mens Athlete Performance Full-length Insole, Orange, Men s 9-10.5 US


  • Come with Hydrologix technology that keeps your feet dry and comfortable
  • Keeps your socks in place with a deep heel pocket
  • Offers full cushion sole


  • Can be too tight
  • Offers a thin layer
Sof Sole mens Athlete Performance Full-length…
  • ENHANCE YOUR PERFORMANCE: Gel in the heel and forefoot…
  • ALL-DAY COMFORT: Foam provides heel-to-toe cushioning that…
  • LIGHTWEIGHT SUPPORT: Enjoy enhanced cushioning without added…
  • KEEPS FEET FRESH: Moisture controlling Hydrologix technology…
  • COOLS YOUR FEET: Midfoot ventilation circulates air within…

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Adidas team Speed

Using Adidas Team Speed is another excellent method to keep your blisters protected throughout the play. They’re made of breathable mesh that keeps your feet dry, and you can also use them with other gear.

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Formotion Elite Soccer Sock


  • Breathable mesh
  • Designed with ankle and arch compression
  • 99 percent nylon


  • Can be too tight
Bestseller No. 1
adidas Team Speed 2 Soccer Socks for Boys, Girls,…
  • Lightweight construction for a close fit and excellent ball…
  • Moisture-wicking yarn keeps feet dry from sweat.
  • Mesh channels promote breathability.
  • Traxion pods at heel and toe provide cushioning and…
  • Targeted arch and ankle compression for secure fit and added…

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Second Skin Squares

You can buy different types of second skin squares specially designed for blisters and pain relief. They’re made with water and soothe the affected area by reducing friction and pressure.

Spenco 2nd Skin Squares Soothing Protection, Gel Squares 200-Count, Bacterial Barrier, One Size

All you need to do is to place the squares on your blister after cleaning and apply the band-aid to keep it in place.


  • Add a protective layer with enough cushioning
  • Reduce friction and pressure


  • Can come off during play if the band-aid isn’t applied properly.
  • All Health
Spenco 2nd Skin Squares Soothing Protection, Gel…
  • Medical-grade gel adhesive squares sooth, cool, and protect
  • Hypoallergenic, latex free, and non-medicated, these…
  • Made mostly from water so the dressings will not stick to…
  • Ideal for use in clinics, training rooms, and first aid kits
  • 200 gel squares (non-sterile). 1 inch x 1 inch / 2.5cm x…

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Gel Blister Cushion

It’s the best option when you feel a blister coming on. You can apply it on a hot spot that’s not yet causing too much discomfort. These gel pads reduce friction, pressure, and slippage and feel comfortable inside boots.

Compeed Advanced Blister Care 10 Count Medium Pads (2 Packs), Hydrocolloid Bandages, Heel Blister Patches, Blister on Foot, Blister Prevention & Treatment Help, Packaging May Vary, Waterproof Cushions


  • Reduce rubbing and friction to heal blisters
  • Feel more comfortable than regular band-aids.


  • You need to apply additional pre-wrap to keep these pads in place.
Advanced Blister Care 10 Count Medium Pads (2…
  • Advanced blister care: One pack includes 10 hydrocolloid…
  • Instant pain relief: Provides 10X more pain relief than…
  • Faster healing: Heals 20 percent faster than ordinary…
  • Long lasting protection: Stays in place 50 percent longer…
  • Discover the Compeed Advantage: Try Compeed, which has one…

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How to Prevent Blisters?

Preventing the common causes is the best method to avoid blisters. Here are some ways that you can use it.

See also  Passing in Soccer (15 Types + 7 Ways)

Keep Skin Clean and Dry

One of the best ways to avoid blisters is to keep your feet dry. It’s critical to make sure that you dry your feet off before wearing soccer cleats. You can also keep an extra pair of socks.

It comes in handy if your first pair gets wet. Wet feet cause friction and increase the risk of infection dramatically.

Wear Protective Equipment

First of all, you need to make sure that you wear the right size soccer cleats. Too small shoes rub your skin and increase the chances of causing blisters. You can also use protective equipment such as blister prevention tape.

Products such as KT Blister Tape are specially designed to prevent blisters. It can easily stay on your skin for a complete day. This hypoallergenic tape is free of rubber and latex, which means it’s one of the safest and most suitable options for preventing blisters.

KT Tape, Blister Prevention Tape, 30 Count, 3.5″…
  • Keep your feet healthy: Designed to help prevent blisters,…
  • Ultra-durable: 100% engineered synthetic fiber tape is…
  • Stays in place: Blister Prevention Tape leverages KT’s…
  • Reduces friction: Designed ultra-light and thin to easily…
  • Good to your skin: Does not contain common materials that…

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Wear High-Quality Socks

It’s obvious but often overlooked by many soccer players. Low-quality socks can contain harmful material and can also be too thin and increase the chance of blisters.

On the other hand, high-quality socks, specifically designed for soccer players, can absorb as much sweat as possible and keep your feet comfortable.

Get Used to Your New Soccer Cleats

It’s never a good idea to use a new pair of cleats for the first time just before the game. New boots are almost always too uncomfortable and stiff to start playing immediately.

That’s why taking your time and getting used to your new cleats is essential. You can use them for jogging and practicing soccer to prevent blisters.

Use Tape or Padding to Avoid Shoe Rubbing

Some people apply protective tape or padding to certain areas of their feet. It allows the shoe to rub against the protective layer instead of the skin. It’s a great way to avoid blisters that don’t take too much time and effort.

Monitor Field Temperature

The temperature of artificial turf can easily cross 100 degrees Fahrenheit, and that heat can be the reason for blisters. Monitoring the temperature allows you to use the right equipment.

For example, if the temperature is high, you can use a head-shielding insole that ensures comfort and allows you to perform better without worrying about blisters.

Soccer Analyst and Publisher at Soccer Blade | Soccer Blade | + posts

Joel is a seasoned soccer journalist and analyst with many years of experience in the field. Joel specializes in game analysis, player profiles, transfer news, and has a keen eye for the tactical nuances of the game. He played at various levels in the game and coached teams - he is happy to share his insight with you.

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Playing Soccer FAQ

Is soccer a contact sport?

While tackling with excessive force, charging, and striking opponents are illegal in soccer, players often overstep the boundaries. Although this generally results in appropriate sanctions being awarded, it doesn’t prevent significant contact from occurring.

What do soccer teams do at halftime?

At halftime, soccer teams exit the field. They return to their bench area. For youth teams, they may not have a locker room. However, many college and professional teams do head back to the locker room. 
The break is an opportunity for teams to collect themselves. They may talk about what is going well in the game, and what they need to resolve.

How do I join a soccer team?

Attend trials for schools, teams in your local area. If no trials are due, then contact the coach to see if you can join a practice. Search for local soccer teams and try a few to see if it suits your ability and it also needs to be a place that you would enjoy. Scholarships are also available depending on your age, ability, and location. 

Why does a soccer ball curve?

The angle and speed with which the soccer player’s boot strikes the ball determine how far the ball travels. The ball won’t curve or spin if the player hits it right in the middle with their foot following through in a completely straight line.

What are some injuries players get when playing soccer? 

The most common knee and ankle injuries are mild to severe sprains, strains, and tears. Other less common knee and ankle injuries include dislocations and fractures.

What are some ways to pass a soccer ball?

+ Inside foot: Using the area above and inside of the big toe.
+ Outside foot: This creates a spin on the ball to swerve the ball around players
+ The Laces: A powerful volley can be performed with a straight leg swing.
+ Spin: If the toes get underneath the ball with some force you create a backspin.
+ Back heel: Connect the heel with the ball to reverse play.
+ Header: Often used for clearing and shooting, but can be a creative passing move.
+ Body: Use any part of the body to deflect the ball into the path you desire.

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