If you've ever finished a WOD or a HYROX race and peeled off your socks to find a shiny new blister, you'll know it can ruin the rest of your training week. This guide is all about how to stop blisters in CrossFit and HYROX: why they happen, what your socks and shoes have to do with it, and the simple habits that keep your feet happy from the warm-up to the last wall ball.
Short on time? Grab a snug, breathable pair from our HYROX socks or CrossFit socks collections, wear them in before race day, and read on for the rest.
Why blisters happen in CrossFit and HYROX
A blister is your skin's way of complaining about repeated rubbing. When your foot moves around inside your shoe, the sock and shoe drag against the same patch of skin again and again. Add heat and sweat and that skin softens, which makes it even easier to damage.
CrossFit and HYROX are almost designed to create those conditions:
- Lots of running. A HYROX race has eight 1km runs between the eight stations, and plenty of CrossFit workouts throw in runs too. Every stride is another chance for friction.
- Constant changes of direction. Shuttle runs, burpee broad jumps, box jumps and lunges all push your foot forwards, backwards and sideways inside the shoe.
- Pushing and pulling. Sled pushes and pulls load your toes and the ball of your foot hard, often for longer than you'd like.
- Heat. Busy boxes and race venues get warm, and warm feet get sweaty.
The good news is that most of these causes come down to two things you can control: how much your foot moves inside your shoe, and how much moisture is trapped in there with it.
Start with the right socks
Socks sit between your skin and your shoe, so they're your first line of defence. These are the things worth looking for.
A snug fit with no spare fabric
Spare fabric folds and creases, and a crease rubbing on the same spot for 8km is a blister waiting to happen. A sock that's too big can also slide down under your heel mid-workout. HEXXEE socks are made with "a snug, secure fit designed specifically to help 'hug' your foot", and they come in four sizes (two women's and two men's) so you can pick the one that matches your shoe size rather than settling for one-size-fits-nobody.
Breathable, performance fabric
Thick cotton holds on to sweat. A performance blend helps keep your feet drier, and drier skin is tougher skin. Our socks feature "enhanced airflow across the top of the foot" that "helps allow the foot to breathe", and the pairs in this guide are 70% Dry fit Polyester, 20% Cotton and 10% Elastane.
Anti-blister construction
HEXXEE socks are "made with anti-abrasion fibres deep within the sock. Trialled and tested for long-distance running where rubbing is most common." That's exactly the kind of rubbing a HYROX race throws at you.
Cushioning in the right places
Cushioning won't stop a blister on its own, but it does protect your feet from the pounding of runs and jumps. Our socks have "built-in arch support with plush cloud-like cushioning at the ankle and forefoot to help absorb impact, thus preventing impact bruising."
The right height
No-show socks are the ones most likely to creep down into your shoe, which leaves your heel rubbing straight on the shoe lining. For CrossFit and HYROX we'd go for crew socks, low cut crew socks or ankle socks with a heel tab that sits above the back of your shoe. Crew height also gives your shins some cover on rope climbs and sled pulls.
Shoes, laces and fit
Even the best socks can't fix a shoe that lets your foot slide around. A few things to check:
- Size. Your toes shouldn't be jammed against the front, but your heel shouldn't lift out of the back every time you run either.
- Lacing. Lace firmly enough that your foot doesn't shunt forwards on the runs or slide around on lateral moves. If your heel lifts, a heel-lock lacing pattern (using the extra eyelet at the top) is worth a try.
- The right shoe for the job. Plenty of people race HYROX in a running shoe and train CrossFit in a flatter training shoe. Whatever you choose, make sure you've done plenty of mixed sessions in it before an event.
- Wear and tear. A worn-out lining or a lump in the insole can rub in a way it never used to. If blisters suddenly appear in a pair you've always loved, check inside the shoe.
Habits that keep blisters away
Most blister prevention is boring, and that's the point. Get these right and you'll rarely think about your feet.
- Never debut anything on race day. New socks, new shoes, new laces: test them in training first, ideally in long sessions that mix running with sleds, lunges and burpees.
- Smooth everything out before you start. Pull your socks up, check there are no wrinkles at the toes or heel, and retie your laces after the warm-up when your feet have settled.
- Keep your feet dry. Don't stand around in wet trainers before your heat. If it's raining on the way to the gym or venue, bring a spare pair of socks to change into.
- Know your hotspots. If you always get a blister in the same place, that spot is telling you something about your fit. Sort the cause rather than hoping it'll be fine next time.
- Stop at the first sting. In training, a hotspot (that warm, stingy feeling) is the warning before the blister. Take a minute to fix a sock, retie a lace or cover the spot.
- Keep your toenails trimmed. Long nails catch on socks and press against the end of the shoe, especially on downhill or sled work.
- Rotate and replace your socks. Socks that have gone thin or bobbly in places won't protect you like they used to.
What to do if you get a blister anyway
It happens to everyone eventually. Keep it simple: keep the area clean, cover it with a blister plaster to protect it and stop more rubbing, and give it time to settle before you hammer it again. If a blister is very painful, looks infected or keeps coming back, get it checked by a pharmacist or your GP rather than training through it.
Our favourite HEXXEE socks for blister-free training
Every pair below comes in two women's and two men's sizes, so you can get the snug fit that matters most.
'Send It' Socks
Wild pop art and a fresh white option. These come in Tie Dye Ice Blast, White, Tie Dye Red, Tie Dye Grey, Tie Dye Royal Blue and Tie Dye Pink, and there's a matching headband if you want the full look. Shop 'Send It' Socks.
'Get Sh*t Done' 2Stripe
"Does exactly what it says on the tin!" A little pair of subtle motivation for those moments mid-workout when you need it. Shop 'Get Sh*t Done' 2Stripe.
Hyrox Unicorn
Part of the HEXXEE 100 Club: a limited edition design with only 100 pairs made. If you want something nobody else in your heat is wearing, this is it. Shop Hyrox Unicorn.
White HEXXEE 2Stripe Socks X3
"A fresh lil update to the super fresh original whites. Now in a 3 pack." Handy if you train most days and want a reliable pair for every session. Shop White HEXXEE 2Stripe Socks X3.
Look after your socks and they'll look after you
Socks that keep their shape keep protecting your feet. According to our care instructions, "a single pair of HEXXEE socks have the ability to last for two years or longer when looked after and washed correctly." We recommend "a machine wash in cold water no warmer than 30 degrees, or most preferred is a hand-wash in cold water to achieve the best results", and hang drying them. Don't bleach or boil them.
Want more? Our guide to the best socks for HYROX goes station by station, and if rope climbs are tearing up your shins, read Rope Climb Socks: How to Protect Your Shins. Doing your running in the dark? Our guide to reflective running socks for night running has you covered.
FAQ: blisters in CrossFit and HYROX
How do I stop blisters in CrossFit and HYROX?
Wear snug, breathable socks in the right size, make sure your shoes fit and are laced so your foot doesn't slide, keep your feet dry, and never try new kit for the first time on race day.
What are the best socks to prevent blisters?
Look for a performance blend rather than thick cotton, a snug fit with no spare fabric, cushioning at the forefoot and heel, and a height that won't slip down into your shoe. HEXXEE socks are made with anti-abrasion fibres and tested for long-distance running.
Are crew or ankle socks better for avoiding blisters?
Either can work as long as the sock stays in place. Crew socks give more coverage and are less likely to slide down, while ankle socks suit people who run hot. Avoid no-show socks for racing.
Why do I always get blisters on the sled push?
The sled push loads the front of your foot hard, so any slack in your sock or shoe tends to show up there. Check your sock size, retie your laces firmly before the station and make sure there are no creases at the toes.
Should I wear two pairs of socks?
For most people one well-fitting pair is the better bet. Two pairs add bulk, and bulk can make your shoe feel tight or create extra folds. If you're curious, test it in training first.
Ready to give your feet an easier time? Find your next pair in our HYROX socks or CrossFit socks collections.
