How To Prevent Blisters on Your Hands and Feet In Tennis

how to prevent blisters in tennis


For us tennis players that our hands are the most valuable asset we got, there is no doubt that there is a great deal of importance to maintaining the palms and fingers in tact.

Those who play tennis a lot and workout in the gym often encounter the annoying phenomenon of blisters on their hands. For some people it does not bother at all, but others suffer from the phenomenon very much. Why does this happen and how to avoid it?

They can happen on the hands, feet or anywhere else that your skin rubs against anything. This can happen to even the most successful tennis players.  

Blisters usually form when you have worn shoes for a long time and sweat builds up inside them, causing friction between your foot and shoe.

So, What are the typical hand and feet injuries in tennis? how are they treated and are there ways to prevent them? If you find yourself in this situation, whether it’s tennis grip blisters or on your feet, there are many ways to deal with it!

What are blisters anyway?

Blisters are simply the body’s defensive response to constant friction or pressure in a particular area. The body actually just thickens the skin in that area, and without that reaction we would probably be more vulnerable to the environment. 

That is, blisters are not only not supposed to interfere, these are meant to help us, and this is also the actual situation. If you play a lot with a rough and stiff grip, over time your hands become less vulnerable, and at some point the blisters would stop interfering you. 

You can ask Rafael Nadal about it. He is so used to blisters on his hands that you can’t see him getting on the court without bandages on his fingers to cover from the cuts and blisters on his fingers.

how to prevent blisters in tennis

Why blisters form in tennis?

Warts or blisters can appear anywhere on the body. For the most part, however, what is prone to these calamities are the feet and palms. For example, among tennis players , incorrect grip on the racquet will lead to the formation of a blister in the palm. Among runners, sprinters, training in the gym and the like, a very common problem is similar to that in the feet.

You can get blisters in two main areas of the body, the first is around the hand area, while the second would be at your feet.

Like I said above, blisters form due to constant friction with an uncushioned area that cuts the skin over and over, so there are mainly two reasons blisters pop up while playing tennis:

  1. The first reason is you have soft skin tissue on your hands (less probably on your feet), which makes the constant friction unpleasant as your’re not used to it.
  2. Second reason, your tennis racquet has a grip or an overgrip which is made out of bad materials and is not comfortable, and ruins your skin as it gets in touch with it.
  3. Thirdly, blisters can pop on your feet, the primary reason would be that you wear unsuiatble tennis shoes for your size, and your feet moves inside the shoe, creating excess friction.
  4. You can also wear the wrong shoe with a wrong insole or lack of cushioning, which can be rough on your feet.
  5. You play competitive tennis, playing with a partner or in a match that pushes you to your limits with fierce rallies will only mean you’re getting closer to get blisters on your hands.
  6. Finally, if you don’t wear any socks (and I don’t suggest you ever would when you play tennis), or wear bad quality socks, they will hurt your skin on your feet. Instead, buy quality tennis socks that enhance your experience on the court and make it pleasant.

How to prevent tennis blisters on hands?

Tennis is rich in movements that directly create pressure and friction on the inside of our palms. When with the racquet, gripping it for long periods of time, doing pull-ups, our hands rub against rough materials that move on the skin quickly while resisting weight, and in numerous repetitions. The continuous contact of the skin with the grip and surface of the court leads to blisters and tearing of the skin.

Prevention is the best medicine, so make sure you take care of your hands and feet before they get a blister. Follow these tips to keep blisters at bay!

  1. Proper grip – Pick the right grip for the right shot when you play and return shots. This way less friction is created which pulls the skin and causes warts and tearing.
  2. Choose a proper cushioned overgrip size for your tennis racquet- There are several elements that you should not disparage when choosing a tennis racquet, one of them is what grip size you should get! Measure your hand size, try a few grip sizes and play with the one that you feel the best with. You don’t want to suffer from your tennis racquet.
  3. Use magnesium sparingly – Magnesium helps prevent slipping of the grip, especially while sweating. At the same time, magnesium dries the skin, leading to its tearing. Therefore, small amounts of magnesium should be used. Apply it at specific points where there is full contact between the skin and the metal. In addition, dry the sweat from the palms before using magnesium.
  4. Treat the skin after going off the court – Maintain moisture and elasticity of the skin regularly by applying hand cream several times a day.
  5. Use gloves – To prevent the formation of warts and torn skin or to continue training after warts and torn skin have formed, training gloves designed for this type of training can be used. Make sure that they fit exactly the size of your palm to maximize your playing experience.

How prevent blisters on your feet in tennis?

A very effective treatment that combines prevention and healing of blisters due to playing tennis activities will be twofold. 

  1. First, it is important to replace sneakers with more comfortable and appropriate shoes. They must not be too large (and therefore loose). They must also not be too small (and therefore, squeezing). 
  2. Second, for those who play tennis often, old-fashioned tennis shoes should be replaced, relatively more often. 
  3. In addition, during play, be sure to use socks that help evaporate sweat and by using breathable tennis shoes. 
  4. Avoid wearing tight socks (or taping toes) during play as this can contribute to friction between skin and sock which could lead to a blister forming in addition to other injuries like muscle tears, severe pain and even inactivity.
  5. Do not use someone else’s shoes or socks.

How to Treat Blisters on Your Feet

Tape and Gauze

There are many ways to treat blisters on your feet. One of the easiest solutions is using gauze and tape. To create a pad, make sure you use enough gauze so that it creates some discomfort when you put your foot in your shoe but not too much or else it will be uncomfortable for you walk with this blister protector on. 

Now wrap the gauze around your foot carefully so that it doesn’t disrupt any tapes or other materials protecting the blister from being disturbed while playing sports again. Put socks back on over top of everything to keep things protected against sweat and bacteria!


What are some other ways to treat blisters on your feet? We recommend that you try not to use band-aids if possible, but instead opt for a different treatment. If you must use one, make sure it is as large as possible and apply it over the blister. 

You will want to be careful with this option because there’s a chance the band-aid could loosen up when you put socks or shoes back on after sweating profusely. The last thing anyone wants is an open wound in their shoe! This won’t help heal your foot any faster so do what works best for you until it heals up completely.

Double Sock Method

Blisters are the bane of every player’s existence. The good news is that there are things you can do to prevent them, including using a method called double sock wearing. 

Another suggestion for preventing blisters would be to cut one pair of socks where the arch would be in your foot and make it shorter by eliminating the extra materials around where your toes or sole might have been so as not to create too much pressure on your feet when they’re inside the shoe. This may make your feet feel tight at first but will likely help eliminate any future blister problems


To treat blisters on your feet, you can use Vaseline. Although it is best to not touch the blister at all or create more friction, if you’re playing tennis and need Vaseline for temporary relief, make sure you apply a small amount of the product around the blister itself.

How to prevent blisters on your feet when playing tennis?

The final tip that we want to share with you is the importance of understanding what type of shoes are best for your feet. It’s not enough in a store to try on a pair of shoes and think they will work well for you when playing tennis, because your favorite player may wear them. You need to make sure that they fit properly and provide the comfort and support necessary for preventing blisters or painful feet while still giving you freedom to move around as needed.

If you are looking to buy a new tennis shoe that will be comfortable then try on the shoes in store, walk around and even go for a short jog. You can then return them if they give you any discomfort or pain while playing tennis. 

Tennis players know how important it is to have the right pair of shoes when playing this sport; there’s nothing worse than blistering your feet during play time!

How to heal a blister as fast as possible?

If you are experiencing a blister on the back of your heel or Achilles tendon, there are some steps that can help it heal quickly. 

First, stop playing tennis and do not create any more friction with the area. 

Secondly, keep it clean by washing twice per day to remove bacteria that may be causing infection. 

Next, let it breathe as much as possible without covering the wound; this will reduce swelling and promote healing faster. 

Finally, wear sandals instead of shoes until your blister heals which could take 3-7 days depending on severity.

Tennis shoes causing blisters

It sucks when you buy a pair of shoes that don’t work for your feet. I have done this too many times and it’s always disappointing to feel the pain in my feet even after just playing one game. If you are experiencing discomfort, take them off right away! You can either sell them or keep them if they’re something rare or collectible.

The best way to prevent blisters is to break in your shoes before you go out and play tennis. If this isn’t possible or if the shoe making process didn’t work for you, take them off right away. You could keep them as a collector’s item, sell them on eBay or trade with someone else who has too many pairs of tennis shoes.

Blister on Outside Big Toe

If you have a blister on the outside of your big toe, it could be for a variety of reasons. One common reason is that there isn’t enough room in your shoe for all five toes to fit comfortably (and sometimes even four).

When you’ve got a blister on the outside of your big toe or pinky toe, it could be due to not enough room in your shoe. You can attempt to take out the thin insole that comes with the shoes and this will provide a little more room for your toes; but then you’ll lose that padding when it comes to comfort. 

It generally glued down and is easy to take off with a bit of strength. 

Another option is to not tie the shoe laces tight from the bottom of the shoe near the toes all they way up towards where your ankle would be (if we’re talking about tying shoelaces); so instead leave them much looser at any point between those two points.

How tennis shoes relate to blisters on the feet?

Shock-absorbing tennis shoes can fit players on hard surfaces and reduce the excessive force that causes shocks. This can, in the end, reduce injuries and prevent unnecessary problems. It also has to do with the feeling of the players themselves, who wear the shoe. 

Using the right upholstery and insole in a shock- absorbing tennis shoe is usually comfortable for you as a player and allows you to perform in a much better way on the court. 

Therefore, a combination of a shoe that is adapted to the foot and the nature of the player’s playing style along with adherence to correct footwork movements contributes quite a bit to a player and mainly prevents blisters from appearing.

Should new tennis shoes give you blisters?

It is not absolute, but the answer is no. Sometimes when you buy new tennis shoes the shoes need time to get used to your foot shape and size, you move with the shoes and expand them a little. So initially, there is a little pressure on your feet, that might cause a blister. You might have also chosen the wrong shoe, so put that in mind also.

How the grip relates to the appearance of blisters?

Working on the right grip is relevant to anything related to holding a racquet or training with weights, but it has implications for the whole issue of warts and skin tears in the palms because sometimes the main damage to the skin of the palms begins when we put tension on it and continue with a different types of grips. 

For example – an existing wart begins to open while playing on increasing intensity later in the playing session, when you hang the racquet and go off court you realize that, the wart opens completely and the skin is torn.

The principle is to surround the handle grip with the fingers and not with the center of the palm. This creates less friction of the kind that pulls the skin and causes warts and tearing. You should know how to properly grip a tennis racquet, without making much friction with your palms.

How can you treat those blisters after a training session?

For the men among us, tennis grip blisters often do not bother at all, at least as long as they do not explode or hurt. However, even “dry” blisters will interfere with many workouts. 

It can be hard to find a way to stop the pain of blisters when you’re training. Luckily, there are plenty of ways that will help your skin heal faster and keep those pesky blisters from interrupting your playing routine.

  1. In any case, if the blisters bother you, as long as they are “dry” – you can settle for a hand cream that will nourish the skin. 
  2. It is best to use a cream with anti-inflammatory and antiseptic ingredients. This will help your skin recover quickly, as constant stress is stressful for the skin.
  3. If the warts have already exploded and exposed areas have formed on the palms of the hands, the use of anti-friction products (chalk, talc, etc.) should be stopped immediately.
  4. When the blisters or warts have exploded, wash your hands thoroughly and apply iodine or polydine. Apply a simple plaster, preferably soft. This way you can continue training and allow the hand to heal quickly.
  5. It is important to remember that most of the bandages will change and move as a result of the playing because they rub against the grip of the racquet or the various accessories we hold (a training bar, your shoes, etc.). When it comes to different types of plasters the movements will usually leave a layer of glue (the glue of the plaster) on the skin and the equipment and this may be uncomfortable and limit the grip. There are different techniques for dressing and you should watch some relevant videos on YouTube to get an idea of ​​the different options and what is right for you.

What do tennis players use for blisters?

There is a few options for you to use in order to ease the pain of blisters.

  1. Buy comfortable tennis shoes.
  2. Buy a custom, or cushioned tennis insole.
  3. Wrap your hands or fingers with blister tapes.
  4. Buy a cushioned overgrip for your racquet.
  5. You can use that overgrip to wrap around your fingers also.

How to continue playing tennis with blisters?

It is important to understand that blisters are not a sign of injury, but rather an adaptation response. For this reason, you can continue playing tennis with blisters. Here are some tips to help you continue playing with blisters.

  1. For the best results when dealing with blistered hands or feet, consider keeping your movement slow and controlled to prevent breaking open the blister any more than it already is.
  2. You might even consider cutting the overgrip and wrap it around your fingers as well, just make sure it is stable enough.
  3. You can get a better overgrip for your racquet(like a tourna overgrip), there are many great grips that are soft and comfortable on the hand.
  4. Buy a quality insole for your tennis shoe that will enhance the comfort of your feet during play.
  5. If you have a blister on your hand then put some tape around the finger just below where the wound is so that there won’t be any pressure as well as friction from contact points with other parts of your body like rubbing against clothing.
  6. Blister bandages can also help prevent further damage while they heal which will allow players who have been experiencing pain due time off from the court.
  7. You can just get on with it, until you stop giving attention to this problem. A lot of players are playing with blisters on their hands, it’s like playing guitar, in the end, you’re going to get used to that feeling.

Best tennis overgrip for blisters

Tourna has been recognized as one of the best companies to manufacture tennis overgrips. You should try this Tourna cushioned overgrip if you often have problems and blisters on your hands. This overgrip is great because it can be played with all sorts of hand sizes. No matter how hard your skin is, or how soft it is, the overgrip is remaining dry most of the time you play with it and helps you avoid developing annoying blisters on your hands. 

What is the best tape for tennis blisters?

There are many different types of tapes that can be used to treat blisters, but not all work well.

Taping is one of the most common treatments for tennis blisters.

The use of tape as a protective measure has been studied by many researchers and found to be both safe and effective in preventing blistering.  Tape accomplishes this through three different mechanisms: it increases skin adhesion, reduces friction between the shoe and the foot, and decreases perspiration.

Best tape for tennis blisters

You can certainly use these tennis finger tape for blisters on your fingers in order to each the burden of the cuts and potential bleeding from playing with a blister.

That’s one of the best selling finger tapes out there, I have a couple in my tennis bag always, because I don’t know when I’ll need them and it’s always good to have some around. 

It comes mainly in one color, beige, but I can assure you the comfort is divine. You better have that tape on the finger rather than suffering playing with a ‘naked hand’.

How to tape palm blisters tennis

  1. Wrap it around your desired finger.
  2. Move it and play with it a little to stretch and expand it to have better grip at the skin.
  3. Use as many cloths or tapes as needed for each finger.
  4. If you have an engagement ring on that finger, you can try putting the tape underneath it, although it might be quite tense around there.
  5. Over time as you play, the tape is going to expand and move from it’s place, stretching a bit.

Why Chalk Can Be Great For You?

In a game of tennis, the grip on your racquet is always important. But in order to get that perfect grip, players turn to chalk dust before and during the match. The use of this common household item has been used by professional athletes for decades with great results.

We’ve all seen tennis players use a white powder on their hands and grip before they start playing. Chalk is the reason for this, as it absorbs sweat and gives them better control of the racquet handle when serving or volleying. By understanding why athletes are using chalk in their game, you can apply these tips and have a better grip at your racquet.


If you train and play tennis a lot you will have blisters on your hands. This is not a question, this is a fact. 

Tennis players experience all sorts of blisters, from those that form on the hands to ones found on feet. These can be prevented with a few simple steps and taking care of your equipment is important too.

You should make sure you’re using grips specifically designed for tennis which will help prevent blisters in your palms or soles, as well as wear shoes with good arch support and avoid wearing socks if possible so sweat doesn’t accumulate between toes.

If prevention fails, treating these types of wounds are easy thanks to products like quality overgrips which work wonders by filling up any space where friction might occur.

If you know and remember to properly care for the skin of the palms not only when the injury has already happened but ahead of time, you will be able to keep your palms healthy and functioning and you will not have to suffer pain or stop exercising to allow recovery from skin tear injuries.

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