New Cleats, New Blisters: Breaking In Fall Sports Shoes
First week of the fall season. The cleats are new, the laces are stiff, and the bag already has one small bottle in it.
The short answer: Break new cleats in slowly: short wears at home, then a practice, before a full game. Check the fit, pick moisture-wicking socks, and stop at the first hot spot. For the blister that shows up anyway, Kids Sports Gel soothes blisters and chafe, and kids can put it on themselves.
Why Kids Sports Gel Is the One in the Cleat Bag
New cleats and a new season go together, and so do the rubs that come with them. Here's why sports parents keep Dr. Nice's Kids Sports Gel in the bag:
- It soothes blisters and chafe. The cooling hydrogel cools and soothes skin worn down by friction: hot spots, blisters, chafe and turf burn.
- It works before practice, too. A thin layer on heels and toes dries into a thin, breathable barrier that cuts friction before it starts and keeps skin comfortable after.
- Kids put it on themselves. The small airless pump is easy for young athletes, so they can take care of a hot spot between drills while you find the water bottle.
- One pump is enough. A pearl-sized amount, spread in a thin layer. It dries clear in about 30 seconds.
- Cools on contact. No sting. It's water-based, so there's no reason for a kid to dodge it.
- It won't gum up socks, cleats or gear. It goes on clear, it's non-greasy and it doesn't stain.
- Five clean ingredients. Water, poloxamer, gluconolactone, sodium benzoate and a minuscule amount of peppermint oil, which gives it a light peppermint scent. It's vegan and made in the USA in an FDA-registered facility.
- The fridge trick. Chill it for about 10 minutes and it turns into a thin, extra-cool liquid that thickens back up as it warms on the skin. Nice after a hot practice.
- Pharmacist-formulated. It was formulated by pharmacist Dr. Frank J. Nice, RPh, DPA, CPHP. Doctor recommended. Pediatrician recommended, too.
- Lives in the sports bag. One 30 mL bottle fits in the side pocket of the cleat bag, the team mom's cooler or the glove box.
One Amazon reviewer said it was "simple enough for my nephews to use on their own." (Amazon review, 5 stars, November 2024, free-sample review)
Why New Cleats Rub
A blister is friction, plain and simple. MedlinePlus explains that blisters often happen when there is rubbing or pressure on one spot, for example when shoes don't fit quite right and keep rubbing part of the foot.
New cleats stack the odds. SportMedBC, a sports medicine organization, lists "poorly fitting soccer cleats, or new cleats" and harder ground in preseason among the usual causes for soccer players. Cleveland Clinic notes that even with a proper fit, some new shoes are more likely to cause blisters than worn-in favorites, because materials like leather need time to soften and mold to the foot.
The warning sign comes first. SportMedBC calls a "hot-spot," a warm, reddened area, the precursor to a blister. That's the moment to act, not the car ride home.
And timing matters. In SportMedBC's words, "The time to prevent blisters is in the early soccer season when equipment is new and skin is soft and uncalloused." In other words: right now.
Week One, New Cleats
You know the scene. The cleats came out of the box on Saturday, still smelling like the store. They looked great at the fitting. By the second half of the first scrimmage, your kid is running a little funny and swears everything's fine.
Then the socks come off in the back seat, and there it is, on the back of the heel, right where the cleat's collar sits.
That's the moment this post is about. Getting the cleats broken in, and having one small bottle ready for the spot that rubbed anyway, so the kid is comfortable for Tuesday's practice.
How to Break In New Cleats
These habits come from dermatologists, a podiatrist, KidsHealth and a sports medicine group. None of them takes long.
1. Get the fit right first
The American Academy of Dermatology says shoes shouldn't be too tight or too loose. SportMedBC explains why for cleats: too large lets the foot move around inside, too small puts stress on cramped skin. KidsHealth suggests shopping in the afternoon, when feet are their largest, and having kids try on both shoes and walk around before you buy.
2. Break them in slowly
"Break shoes in slowly before you wear them for long periods of time," advises Georgeanne Botek, DPM, a Cleveland Clinic podiatrist, including shoes for sports with quick stops and jumps. Start indoors in short spurts. A few laps around the backyard, then a practice, then a full game.
3. Pick the socks on purpose
The AAD recommends nylon or moisture-wicking socks, and two pairs if one doesn't do the job. It also says to skip cotton, which soaks up sweat. SportMedBC adds that bulky socks can fold inside the shoe and create friction points, so smooth and snug beats thick and baggy.
4. Keep feet dry
Wet feet rub more. Dr. Botek suggests stashing an extra pair of socks in the bag for a quick change when things get sweaty.
5. Cover the rub spots before practice
The AAD suggests moleskin or soft bandages on problem areas, applied securely. You can also put one pump of Kids Sports Gel on the heels and toes before socks go on. It dries into a thin, breathable barrier in about 30 seconds.
6. Stop at the first hot spot
The AAD says to stop the activity if there's pain or discomfort, or the skin turns red. Teach your kid to say so at the water break instead of toughing it out until the final whistle.
What to Do When a Blister Shows Up Anyway
Even with good habits, new cleats sometimes win the first round. Here's the plan, from the AAD, Cleveland Clinic and MedlinePlus:
- Leave it alone. The AAD advises against popping or draining a blister, and Cleveland Clinic's podiatrist agrees: as long as it isn't painful, the general rule is not to pop it.
- Cover it loosely. The AAD suggests a bandage with the middle slightly raised. On a pressure spot like the heel, a donut-shaped pad around the blister, then a bandage over both.
- Give it a break from the rub. MedlinePlus says to make sure there is no more rubbing or friction on the blister. Swap in the old cleats for a practice if they still fit.
- One pump of Kids Sports Gel. On a hot spot or an unbroken blister, a thin layer cools and soothes. Let your kid do it. If the blister has torn open, keep it clean and covered instead, since our gels are made for intact skin.
For more on keeping active kids comfortable, see our posts on soothing sore spots for active kids and backyard sports. Heading out on a fall hike in new boots? Our hiking blister post covers the trail version.
When to Call Your Child's Provider
Kids Sports Gel is for everyday rubs, hot spots and blisters on intact skin. Based on guidance from MedlinePlus, the AAD and Cleveland Clinic, call your pediatrician or healthcare provider if:
- The blister looks infected: it's draining pus, or the area around it is red, swollen, warm or very painful
- You see yellow or greenish discharge, or red streaks around the blister
- There are several blisters and you can't tell what's causing them
- It gets worse instead of better, or it isn't improving
Frequently Asked Questions
What's the best thing to put on blisters from new cleats?
Dr. Nice's Kids Sports Gel. On a hot spot or an unbroken blister, one pump cools and soothes the rubbed skin, then dries clear in about 30 seconds. Your kid can do it at the water break and get back on the field. If the blister has torn open, keep it clean and covered instead.
What can I put on my kid's feet before soccer practice so new cleats don't rub?
Dr. Nice's Kids Sports Gel. A thin layer on the heels and toes before socks go on dries into a thin, breathable barrier that cuts friction before it starts. Add moisture-wicking socks and moleskin on any spot that rubbed last time.
What should I keep in my kid's soccer bag for blisters?
Dr. Nice's Kids Sports Gel, plus moleskin, a few soft bandages, a donut-shaped pad for the heel and a spare pair of socks. The 30 mL bottle fits in the side pocket of the cleat bag, and it won't gum up socks, cleats or gear.
Can my child put blister gel on by themselves?
Dr. Nice's Kids Sports Gel is made for that. The small airless pump is easy for young athletes, so they can take care of a hot spot between drills while you find the water bottle. It's water-based, cools on contact and doesn't sting, so there's no reason to dodge it.
How do you break in new cleats?
Slowly. Start with short wears around the house, then a few laps in the backyard, then a practice, and only then a full game. Get the fit right first (shop in the afternoon, when feet are largest), pick moisture-wicking socks instead of cotton, and stop at the first warm, red hot spot.
Is it normal to get blisters from new cleats?
It's common. Blisters come from friction, and new cleats are a usual cause, especially early in the season when the shoes haven't softened and molded to the foot yet. Breaking them in slowly, a good fit and moisture-wicking socks all help.
Should I pop my child's blister?
No. The American Academy of Dermatology advises against popping or draining a blister. Cover it loosely with a bandage that's slightly raised in the middle, or put a donut-shaped pad around it on the heel, and keep it away from the rub until it settles down.
What socks are best with soccer cleats?
Nylon or moisture-wicking socks, not cotton, which soaks up sweat. Smooth and snug beats thick and baggy, because bulky socks can fold inside the cleat and rub. Pack a spare pair for a quick change when feet get sweaty.
Is Kids Sports Gel safe for young athletes?
Yes. Kids Sports Gel is gentle enough for toddlers and up, so it works for the youngest player on the team. As with any new product, patch test first. External use only.
When should I take my kid to the doctor for a blister?
Call your pediatrician if the blister looks infected (draining pus, or red, swollen, warm or very painful around it), you see yellow or greenish discharge or red streaks, there are several blisters and you can't tell why, or it's getting worse instead of better.
Back in the Game
Parents: new cleats are part of every fall season, and so is the rub that comes with them. Break them in slowly, and keep a bottle of Kids Sports Gel in the cleat bag. It soothes blisters and chafe, dries clear in about 30 seconds, and your kid can put it on without waiting for you.
Whether they're chasing a breakaway in the playoffs or just breaking in new cleats in the driveway, reach for Dr. Nice's.
Dr. Nice's products are cosmetics for external use on intact skin. They are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. For an open wound, an ulcer, an infection, or a condition that isn't improving, see your healthcare provider.
Sources
- American Academy of Dermatology, "How to prevent and treat blisters": aad.org
- MedlinePlus (National Library of Medicine), "Blisters": medlineplus.gov
- Cleveland Clinic Health Essentials, "5 Ways To Avoid Blisters (and the Best Way To Treat Them)," with Georgeanne Botek, DPM: health.clevelandclinic.org
- Cleveland Clinic Health Essentials, "Should You Pop a Blister?" with Shilpi Khetarpal, MD: health.clevelandclinic.org
- Nemours KidsHealth, "Blisters" (medically reviewed by Mary L. Gavin, MD): kidshealth.org
- SportMedBC, "Blisters in Soccer Players": sportmedbc.com