10 Ways to Avoid Those Gross, Awful Blisters When You Run

, or even just taking it easy on a long, slow jog , your feet bear the brunt of the pounding that running requires.

We asked nine podiatrists, sports medicine docs, exercise physiologists, and physical therapists for their best tips on how to keep your feet healthy, happy, and blister-free. Here’s what you need to know.

Unfortunately, there’s no clear-cut answer, says Dr. Eckles—there are experts on both sides of the issue. In fact, while the American Academy of Dermatology recommendspopping a blister in most cases to avoid infection, it does also recognize that if the blister is large and very painful, it may be necessary to drain it. popping—recommends simply applying an extra layer to protect it and prevent painful friction when you run.

“One-hundred percent cotton socks are not the best, as they absorb sweat and stay moist, thus increasing swelling and friction,” says Dr. Smith. “A material that wicks sweat from the skin through the sock is best.” This includes materials or blends of materials like merino wool, polyester, nylon, spandex, and Teflon., since along with their wicking ability, they will also help keep your feet warm, says Dr. Hood.

“As the mileage increases, your feet will swell during the run,” Katie Lawton, exercise physiologist in Rehabilitation and Sports Therapy at the Cleveland Clinic, tells SELF. If you’re into pedicures, ask your pedicurist to leave them intact. But if they do mess with them, you can play damage control.

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