Blister-Free Badminton: 5 Amazing Tips to Protect Your Feet and Hands

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Last Updated on 14/08/2023 by Kriss

Blisters – a common small injury for a badminton player. We’ve all been there, enjoying a thrilling game, only to be held back by a painful blister.

I remember a tournament where a small blister I got during the first game was affecting me for the rest of the tournament. It’s not just about the discomfort; blisters can also impact your concentration and ruin your fun. That’s why we have put together this guide – to help you get rid of those pesky blisters today.

Let’s dive in!

Understanding Blisters in Badminton

Blisters might seem like a minor inconvenience, but ask any badminton player, and they’ll tell you how a tiny blister can turn into a big game-changer. The main culprits behind blisters are friction, moisture, ill-fitting shoes, and new footwear.

Friction occurs from the repetitive motion of your feet inside your shoes, especially during intense games. You move around a lot during a match. Quick direction changes, stopping at the net or being pushed to the back of the court.

This leads to the upper layer of your skin separating from the layers beneath, creating a blister. Moisture from sweat can increase the likelihood of blisters as wet skin tends to be more prone to tearing. Ill-fitting shoes that are too tight or too loose can cause uneven pressure on your feet, leading to blisters. Even breaking in new shoes can sometimes cause blisters as your feet adjust to the new fit and material. Understanding these causes is the first step toward prevention.

Prevention Techniques

Proper Footwear

Your shoes are your best allies on the badminton court, and choosing the right pair is crucial. Look for shoes that fit snugly but not too tightly, providing support without constricting your feet.

Also read: Do I Need Special Shoes for Badminton?

Adequate cushioning can absorb shock and minimize friction. And maybe, don’t wear brand-new shoes to an important game. Break them in gradually during practice sessions to allow your feet to adjust.

Socks and Insoles

Believe it or not, the right socks can make a big difference. There are special badminton socks but in general, you should look for socks that fit well and have moisture-wicking materials. Socks that are too big can bunch up, causing pressure points. Consider investing in cushioned insoles for extra comfort. They provide additional support and can further reduce friction.

Some players even play with two socks on each foot. This fills out the shoe a little bit better and you don’t wiggle around as much. You can try this out if your shoes are just a little bit too big for you.

Foot Care Routine

Your feet carry you through every game, so treat them well. Keep your feet hydrated with a good moisturizer and regularly inspect them for any signs of irritation or potential blisters.

Play More Badminton

This one might sound weird. Doing more of the stuff that causes the pain? Of course, you should NOT play more when you are in pain and have huge blisters. But sometimes your feet need some time to get used to a new load. This is especially the case for beginners or people that took a longer break.

Prevent Blister on The Hand

Sometimes people also get blisters on their hands while playing badminton. This is especially annoying because well…you can’t control the racket the way you want anymore.

Playing more badminton can also be a simple solution here. With time your hand will develop calluses which are basically a layer of dead skin that protects your skin underneath.

If you still have issues you can take a look at the type of grip you chose and your grip size. If the grip size of your badminton racket is either too big or too small, it may lead to irritation and therefore cause blisters.

Forehand Grip
Choosing the correct grip size is important to avoid blisters

Towel grips also often lead to blisters. They get wet and hard pretty quickly. You should take good care of it and replace it regularly.

If you sweat a lot, using wristbands can prevent sweat from reaching the grip, reducing the chance of blisters.


Blisters, though small, can become significant obstacles in the fast-paced world of badminton. Whether on your feet or hands, these nuisances can disrupt your game and affect your concentration. But the good news is, they can be managed and often prevented.

From understanding the causes of blisters to choosing the right footwear, socks, and grips, we’ve explored various strategies to keep you blister-free on the court.

Remember, your comfort and performance go hand in hand. Investing time and attention in the right gear and self-care practices can make all the difference. So, lace up those well-fitted shoes, grab your favorite racket, and step onto the court with confidence. Here’s to many thrilling, blister-free games ahead! Happy playing!

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