Liza Howard

Liza Howard

Liza Howard is a national champion runner with multiple records in distances ranging from marathons to 100 mile trail races.

June 2017
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Blister Prevention and Blister Care: How to Tape a Toe


You can use this method to prevent a blister. You can also use it to tape a blister that’s formed. If the amount of fluid in the blister is causing you to alter your gait, drain the fluid first, and then tape it flat.

Apply tincture of Benzoin to your toe. It’s tree sap mixed with alcohol and will keep the tape sticking.


Allow the Benzoin to dry while you prepare the tape.

Fold the tape over the top of the toe.

Press the edges of the tape firmly together.

Cut the excess tape away. Leave as small a seam as possible. The tincture of Benzoin will hold the seam together.

You want to use tape that is thin and flexible. offers good tape options, tincture of Benzoin and blister kits.  You can also get tincture of Benzoin at REI and most drug stores.

More taping and blister guidance to come.

Comments 2
  • Allen Lucas
    Posted on

    Allen Lucas Allen Lucas

    Reply Author

    Years ago, Gillian at Zombie Runner in Palo Alto had a foot care clinic that taught me about using tincture of Benzoin (I own a small bottle of the stuff – I had no idea it had tree sap in it, but that’s exactly what it feels like, now that you mention it) and Kinesio tape to tape my blister-prone areas, and that has largely worked. It’s good to hear I can use these same things to deal with a blister that fought through the prevention measures. Thanks for this article!

    • Liza
      Posted on

      Liza Liza

      Reply Author

      Thanks Allen!!