What is the Best Blister Tape? (2024)

Athletes are no strangers to blisters, unfortunately. It doesn't matter what sport you do, how often you do it, or even if you do sport at all!

Blisters can occur for a number of different reasons. They're usually caused by poor-fitting shoes/boots. They can develop if the skin is rubbed for long periods or if there's any sort of intense rubbing over shorter periods. Friction blisters often occur on the feet and hands. These can rub against shoes and handheld equipment like sports equipment.

A common defence against blisters, is tape. And that's where we come in. Let's talk through some of the best tapes that you can use, as well as some tips to combat them once and for all.

HOW TO TAPE FOR BLISTERS

If you're always developing blisters on your runs or hikes, then tape could be the answer that you're looking for. You can use Zinc Oxide Tape or Kinesiology Tape as a shield to prevent blisters from forming. Let's take a closer look at these two tapes and how they work.

Zinc Oxide Tapes are inelastic, which means they don’t stretch. You can use this rigidity to help restrict and prevent painful movements, or movements that may cause further injury. They're mainly used to protect non-weight bearing joints; fingers, wrists and thumbs from the inevitable injuries sustained playing in contact sports. There are two types of Zinc Oxide Tape - White and Tan.

Zinc Oxide Tan is made from a rayon cloth, which provides unrivalled tensile strength. It's 3x stronger and more durable than Zinc Oxide, which is made from a cotton cloth. Cotton is more lightweight, pliable and comfortable to wear.

Given its strength, we would recommend the Tan when it comes to blister prevention. In comparison to K Tape, Zinc Oxide Tape is softer to the touch, so is more comfortable to wear. However, it's not waterproof and will generally only last 1 day. Both tapes work by preventing your shoes or socks from rubbing directly against the skin.

For longer-lasting results, use K Tape over the top of your Zinc Oxide Tape application in order to waterproof it. As we've mentioned, Zinc Oxide Tape will only last a day, whereas K Tape is waterproof and can last 3+ days on the foot and ankle, if applied correctly.

Kinesiology Tape is a stretchy, cotton (or synthetic) tape designed to mimic the elasticity of the skin. It’s used by athletes and therapists worldwide to provide proprioceptive feedback, pain relief and support to joints, muscles and tendons.

K Tape has rapidly become one of the most used products in sports medicine. Gracing the bodies of athletes and weekend warriors all over the world as they strive to compete injury-free. They're still commonly made from cotton with various blends of nylon, lycra and other materials to add stretch. Some contain latex (not ours), and fabric density can vary greatly.

Whilst K Tape may not be as traditionally 'soft' as Zinc Oxide Tape, it does have one big benefit that makes it so popular with blister applications. It's waterproof.

That's why, for longer-lasting results, use K Tape over the top of your Zinc Oxide Tan Tape application is the perfect combination. As we've mentioned, the Zinc Oxide will only last a day, whereas K Tape is waterproof and can last 3+ days on the foot and ankle, if applied correctly.

Rip a few small strips of Zinc Oxide. Preferably SPORTTAPE's Zinc Oxide Tan Tape. Then stick them directly onto your skin where your blisters normally form. You want to cover as much skin as needed to prevent any sort of friction.

Because Zinc Oxide Tape is non-elastic, using too much of it will restrict movement, so only use short strips. From here, cover your Zinc with a short strip of K Tape. As well as being water resistant, K Tape uses a stronger glue than even the stickiest Zinc Oxide Tapes. Give it 30 minutes to set, and you’re good to go!

It would be an understatement to say that the insoles in running shoes and walking boots don’t have particularly soft edges, especially on the inside arch.

Insoles are the most common cause of blisters, and can cause real irritation when wearing them for long stretches of time. Especially when your feet are sweating, or getting soaked from wading through streams!

Use SPORTTAPE's K Tape or Zinc Oxide Tape to prevent blisters caused by insole friction. Fold one strip of your chosen blister tape carefully around the inside edge of your insole. This creates a softer and more forgiving surface that your feet will thank you for.