10 Ways to Prevent Blisters from Rugby Boots

Blisters are a common issue faced by rugby players, often caused by friction and excessive rubbing from ill-fitting or new boots. These painful sores can affect performance and hinder your enjoyment of the game. Fortunately, there are several preventive measures you can take to keep blisters at bay and focus on playing your best. In this article, we present ten effective ways to prevent blisters from rugby boots.

  1. Choose the Right Size: Properly fitted boots are essential to prevent blisters. Avoid boots that are too tight or too loose, as both can cause friction and rubbing. When purchasing rugby boots, ensure there is a snug fit that allows for some wiggle room for your toes.
  2. Break-In your Boots: Before wearing new boots in a game, break them in by wearing them during training sessions. Gradually increase the duration and intensity of wear to allow the boots to mold to the shape of your feet and reduce the risk of blisters.
  3. Wear Appropriate Socks: Invest in high-quality, moisture-wicking socks designed specifically for rugby. These socks can help keep your feet dry and reduce friction. Avoid cotton socks, as they tend to retain moisture and increase the likelihood of blisters.
  4. Use Lubricants or Balms: Apply a thin layer of lubricant or blister prevention balm to areas prone to blistering, such as the heels and toes. These products can reduce friction and create a protective barrier on the skin.
  5. Double Layer Socks: Wearing double-layered socks can help reduce friction and prevent blisters. The inner layer of the sock should be a moisture-wicking material, while the outer layer provides additional cushioning.
  6. Try Toe Caps or Gel Pads: Toe caps or gel pads can be placed over areas that are prone to blistering, providing an extra layer of protection and cushioning. These pads help reduce friction and prevent blisters from forming.
  7. Lace your Boots Properly: Ensure your boots are laced up properly to provide a secure fit without causing excessive pressure or rubbing. Experiment with different lacing techniques to find the one that suits your foot shape and provides optimal comfort.
  8. Keep Feet Dry: Moisture can increase friction and contribute to blister formation. Keep your feet dry by using moisture-absorbing foot powders or anti-perspirant sprays. Additionally, change into clean, dry socks during halftime or breaks if necessary.
  9. Gradual Increase in Playing Time: If you have recently recovered from blisters or have sensitive feet, gradually increase your playing time. This allows your feet to adapt to the demands of the game and reduces the likelihood of developing new blisters.
  10. Regular Foot Maintenance: Take care of your feet by regularly inspecting them for any signs of hotspots or redness. If you feel any discomfort during training or games, address it immediately by applying blister prevention measures or adjusting your footwear.

Remember, prevention is key when it comes to blisters. By implementing these ten strategies, you can significantly reduce the chances of developing blisters from rugby boots. Prioritize comfort, proper fit, and foot hygiene to enjoy the game without the pain and discomfort of blisters. If you have persistent blister issues or concerns, consult a medical professional or podiatrist for further guidance and personalized advice.


Why do rugby boots cause blisters? Rugby boots can cause blisters due to friction and rubbing against the skin. Ill-fitting boots, new boots that haven’t been broken in, or boots made from materials that don’t provide proper cushioning and moisture-wicking properties can increase the risk of blisters.

How do I know if my rugby boots fit properly? Properly fitting rugby boots should provide a snug, yet comfortable fit. Your toes should have some wiggle room, and there should be no excessive pressure or rubbing on any part of your foot. It’s essential to try on boots and walk around in them before making a purchase.

Can I prevent blisters by wearing thicker socks? Thicker socks can provide extra cushioning and reduce friction, which may help prevent blisters. However, it’s important to choose socks specifically designed for rugby with moisture-wicking properties to keep your feet dry and comfortable.

How do I break in new rugby boots without getting blisters? To break in new rugby boots, gradually wear them during training sessions or non-competitive matches. Start with shorter durations and low-intensity activities, gradually increasing the time and intensity over several sessions. This allows the boots to mold to the shape of your feet without causing excessive friction.

Should I use blister prevention products like lubricants or balms? Yes, blister prevention products such as lubricants or balms can be effective in reducing friction and creating a protective barrier on the skin. Apply a thin layer to areas prone to blistering before wearing your boots.

Are there specific lacing techniques to prevent blisters? Different lacing techniques can help alleviate pressure points and reduce friction. Experiment with various techniques to find the one that works best for your foot shape and provides optimal comfort.

How can I keep my feet dry during matches? To keep your feet dry during matches, use moisture-absorbing foot powders or anti-perspirant sprays. Additionally, change into clean, dry socks during halftime or breaks if necessary.

What if I already have blisters? How can I treat them? If you already have blisters, it’s essential to keep them clean and protected. Avoid popping or draining them, as this can increase the risk of infection. Apply blister bandages or padding to cushion the area and reduce further friction.

Can I play rugby with blisters? It is generally not recommended to play rugby with blisters, as the friction and impact during the game can aggravate the condition and lead to further discomfort and potential infection. It’s best to allow blisters to heal completely before returning to play.

If I consistently experience blister issues, what should I do? If you consistently experience blister issues despite taking preventive measures, it’s advisable to consult a medical professional or podiatrist. They can assess your feet, recommend appropriate footwear or orthotic solutions, and provide personalized advice to address your specific concerns.

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