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Running is great for you, but blisters can pop up (if you pardon the pun) and kill the vibe somewhat. Can you prevent them from appearing? And is there anything you can do about them once they develop?

Here’s our guide to treating and preventing blisters so you can keep those feet pounding the pavement (or trail) pain-free.

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Victor Torres/Stocksy United

We’ve compiled a list of effective ways to spare your feet and keep you running for the long haul.

Sock it to ’em: Choose your socks wisely

The right socks are super important when it comes to blister prevention. Suitable socks will provide extra support for our feet, keep moisture away, and might just minimize the friction that leads to nasty blisters.

Steer clear of cotton socks. These soak up sweat and moisture and, as a result, are most likely to cause blisters. Try nylon socks instead, which allow for more breathability and less moisture buildup on the foot. Some runners also swear by wicking socks, a wool-blend sock that pulls moisture away from your feet.

Double up

If one pair of socks isn’t cutting it, try wearing two to cut down on blisters.

That way, any friction can happen between the two pairs of socks, rather than one pair of socks and your own skin. Sometimes, your shoes might not allow for this option — but if they do, it’s worth giving a go.

Try tapes and bandages

For spots on the feet that are notorious for blisters, it might be a good idea to stick moleskin or other soft but secure bandages before throwing on socks and hitting the pavement.

These can help you protect certain problem areas from the friction of your sock.

Prevent friction with powders and creams

Try a special foot powder like2Toms Blistershield. Simply pour it into socks to create a frictionless surface on the foot.

Other options for preventative care:

Got a well-stocked pharmacy close by? They might be on shelves there. They’re also all available online.

Buy well-fitted running shoes

The least we can do for ourselves is make sure we’re wearing the right running shoes, right?

Before hitting the road, visit a specialty running store to make sure you’re wearing the best fit. A running specialist can also perform a gait analysis if blisters keep developing despite your use of bandages, creams, or other means of prevention.

If a blister isn’t too painful and isn’t preventing you from walking, then avoid popping it. It’s best to keep the blister intact to help prevent the risk of infection. Besides, blisters are pretty good at healing themselves when left alone. They’ll usually heal quicker if you resist the urge to pop.

Cover small blisters with an adhesive bandage, and large ones with a porous, plastic-coated gauze pad (so the blister can breathe).

What about when you really, really have to pop a blister?

Really, really try not to.

But if you feel like you *must* pop it, always check for potential signs of infection before touching a blister. If there are no signs of infection, follow these steps to pop blisters safely:

  1. Wash your hands. Don’t skimp on the water and soap!
  2. Clean the blister. Use a clean swab with water and soap, rubbing alcohol, or iodine.
  3. Sterilize a small, sharp needle. Use rubbing alcohol and a clean swab or pad to reduce the risk of infection.
  4. Take a deep breath. Try not to freak out about poking yourself with a needle.
  5. Puncture the side of the blister in several spots. Aim for spots close to the blister’s edge. Soak up the draining fluid with a clean piece of cotton or gauze.
  6. Apply antibiotic ointment. Then place your gauze and/or an adhesive bandage over the area, securing it with medical tape.
  7. Wait 2–3 days. Then, cut away and remove the dead skin using sterilized scissors or tweezers and rubbing alcohol.
  8. Repeat step no. 6. Apply more antibiotic ointment and bandage the area up again until it’s healed.

Don’t get discouraged if one pops up early on in your running career. Just assess the issue (stat!), find a preventative method that works for you, and get back on the roads when the skin is healed and free from pain.

Choosing the right socks and shoes can help reduce how often blisters pop up, as well as applying creams, pads, and gauzes.

It’s *always* best to let a blister heal naturally. If you suspect an infection, get in touch with a doc or healthcare professional. They’ll be able to safely pop a blister while minimizing risk of infection. It’s possible to pop them at home, but this is best avoided.