There's nothing worse than having your round ruined by a painful blister. By the back nine, every swing is agony. Your grip changes unconsciously to avoid the pain. Your scores suffer. And you're already dreading the next practice session.
Golf blisters are common, especially among beginners and golfers returning after time off. But they're also largely preventable. Here's everything you need to know about keeping your hands healthy on the course.
Why Golfers Get Blisters
Golf blisters typically form from friction between your hands and the grip during the swing. Several factors contribute:
- Grip pressure — Squeezing too tightly creates friction and heat
- Club slippage — The club twisting in your hands during impact
- Worn grips — Old, smooth grips require more squeeze to control
- Improper grip technique — Club positioned incorrectly in the hands
- Volume — Too many swings without adequate hand conditioning
Common Blister Locations
For right-handed golfers:
- Left hand (lead hand): Base of fingers, palm heel, inside of thumb
- Right hand (trail hand): Base of fingers, palm where grip rests
The lead hand typically takes more abuse because it maintains constant contact throughout the swing.
Prevention Strategies
1. Check Your Grip Pressure
The most common cause of golf blisters is gripping too tightly. On a scale of 1-10, your grip pressure should be around 4-5—firm enough to control the club, light enough that someone could pull it from your hands with moderate effort.
The classic test: If your forearms are tense at address, you're gripping too hard. Relax until you feel the tension release from your forearms while maintaining club control.
2. Ensure Proper Grip Position
The club should sit in the fingers, not the palm. When the grip runs too far into the palm, it creates a leverage point that rubs with every swing.
- For the lead hand: grip runs diagonally from the base of the pinky to the middle of the index finger
- For the trail hand: club sits in the fingers at the base of the digits
3. Maintain Your Equipment
Worn grips are a hidden cause of blisters. When grips get smooth and hard, you unconsciously squeeze harder to prevent slippage—creating more friction.
- Replace grips annually (or every 40 rounds, whichever comes first)
- Clean grips regularly with warm water and mild soap
- Consider grip size—undersized grips promote squeezing
4. Use a Quality Glove
A good golf glove serves as your primary blister prevention on the lead hand:
- Proper fit — Snug but not tight; no bunching or loose material
- Replace when worn — Smooth spots = friction points
- Multiple gloves for hot days — Rotate gloves to keep hands dry
5. Build Up Volume Gradually
If you're hitting 200 balls on the range after months off, expect blisters. Your hands need time to adapt. Start with shorter sessions and increase over 2-3 weeks.
Taping for Golf
Even with perfect technique and equipment, some golfers need extra protection—especially when playing multiple rounds in a short period, or when building back up after time off.
When to Tape
- Multi-round golf trips
- High-volume practice sessions
- Returning from time off
- Protecting an existing blister or hot spot
How to Tape for Golf
The key is thin, secure coverage that doesn't affect grip feel:
- Identify hot spots — Areas that redden or feel sensitive first
- Apply tape before symptoms appear — Proactive > reactive
- Use thin, flexible tape — Thick tape changes grip feedback
- Wrap smoothly — Bunched tape creates new friction points
- Test your grip — Swing before playing to ensure comfort
Self-adhering tape like Guard-Tex works well under a golf glove because it doesn't use adhesive (which gets gummy in heat) and conforms smoothly to fingers and palm.
Playing Through Blisters
If a blister develops mid-round, here's how to finish:
Intact Blister
- Don't pop it—the fluid protects the underlying skin
- Apply tape over the blister for cushioning and protection
- Put your glove back on over the tape
- Consider gripping down on clubs to reduce pressure
Torn Blister
- Clean with antiseptic wipe (keep some in your bag)
- Apply bandage with antibiotic ointment
- Tape over the bandage
- Glove over everything
Equipment Recommendations
Your golf bag should include:
- Spare glove — For when yours gets sweaty
- Self-adhering tape — For hot spots and blisters
- Small bandages — For torn blisters
- Antiseptic wipes — For cleaning open blisters
- Towel — Keep grips and hands dry
The Bottom Line
Golf blisters are preventable. Address grip pressure, ensure proper technique, maintain your equipment, and tape proactively when needed. Your hands will thank you—and your scores will benefit from consistent, pain-free swings.
Now go shoot your best round.