Spending time in the Montana summer sun can be one of life’s simple joys—hiking, running, or even just relaxing on a hot day. But sometimes, too much heat can lead to an annoying and painful problem: heat blisters. As a podiatrist, I see these every summer, and they’re more common than most people think—especially on the feet. Here’s what you need to know about heat blisters: what they are, how they happen, how to treat them safely, and how to keep them from forming in the first place.
What Are Heat Blisters?
Heat blisters are small, fluid-filled bumps that form on the skin due to prolonged exposure to heat. They’re similar to friction blisters but are caused by thermal injury rather than rubbing. These blisters can appear clear, swollen, and tender to the touch. In more severe cases, they may be accompanied by redness, peeling, or even mild burns around the area. Heat blisters most often show up on areas of the body exposed to direct sunlight or high heat—like the tops of the feet when you’re wearing sandals or flip-flops, or even the soles of the feet when walking barefoot on hot pavement or sand.
How Do You Get Them?
There are a few common scenarios that can lead to heat blisters:
- Walking barefoot on hot surfaces such as pool decks, driveways, or beach sand.
- Wearing shoes or boots in hot weather without proper ventilation, which traps heat and moisture.
- Prolonged sun exposure, especially during midday when UV rays are strongest.
- Using heating devices (like heating pads) directly on the skin for too long.
People with sensitive skin, certain medical conditions (like diabetes), or poor circulation may be more prone to developing heat blisters.
How to Treat Heat Blisters Safely
If you do get a heat blister on your foot, here’s what to do—and not do:
✅ Do:
- Keep the area clean and dry. Gently wash with soap and water.
- Cover the blister with a sterile bandage or blister pad to protect it from friction.
- Use cool compresses to relieve discomfort and reduce inflammation.
- Allow the blister to heal naturally—the fluid inside helps protect the skin underneath.
🚫 Don’t:
- Pop or puncture the blister. This increases the risk of infection.
- Apply ointments or creams not meant for burns or blisters—they can trap moisture or irritate the skin.
- Ignore signs of infection, such as increased redness, warmth, swelling, or pus.
If a blister becomes very painful, looks infected, or if you have diabetes or circulation issues, it’s best to contact a podiatrist for proper care.
How to Prevent Heat Blisters on Your Feet
Prevention is key—especially if you spend a lot of time outdoors in the summer. Here’s how to keep heat blisters from putting a damper on your summer plans:
- Wear proper footwear. Choose breathable, protective shoes—especially if you’ll be walking on hot pavement or trails.
- Apply sunscreen to your feet. Don’t forget the tops of your feet when applying SPF!
- Avoid barefoot walking on hot surfaces like sand, asphalt, or pool decks.
- Keep your feet dry. Moisture-wicking socks and breathable shoes help reduce both heat and friction.
- Limit time in direct sun, especially between 10 a.m. and 4 p.m.
When to See a Podiatrist
Most heat blisters will heal on their own with proper care, but sometimes professional help is needed—especially if the blister is large, painful, shows signs of infection, or if you have an underlying condition like diabetes. At Montana Foot & Ankle, we’re here to help keep you on your feet—safely and comfortably—all summer long. If you have concerns about a blister or burn on your foot, don’t hesitate to reach out. Quick treatment can help prevent complications and get you back to enjoying the outdoors. Stay safe, stay cool, and don’t forget your feet need summer protection too!