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If you are someone who often gets foot blisters from running, how do you manage this bothersome and occasionally severe problem? When it comes to addressing a blister caused by running, there is a significant amount of information available on Google.
Blister Prevention
I mostly believe in the concept of prevention as the main intervention. When discussing blister prevention, there are numerous methods that can be included under this broad topic. In this article, I will assume that you already have well-fitting running shoes, secure lacing techniques, and moisture-wicking socks. If you experience blisters while running, the initial step to take is taping.
Blister Taping
If you are experiencing blisters, try applying one or two pieces of tape using proper technique. You can use these 3 blister taping techniques to tape your toes, ball-of-foot, and heels and determine the appropriate tape to use. If you have already tried taping and still get blisters, consider using friction-reducing products such as lubricants, powders, or Engo patches. Additionally, products like gel toe protectors, felt donut pads, cushioned insoles, or orthotics can help decrease pressure.
Blister Treatment
In an imperfect world, there are occasions when blister prevention is inadequate or not administered in a timely manner, resulting in the occurrence of a blister.
Dressing Selection
Picking the appropriate dressing for blisters is equally crucial to selecting the proper running shoes for your feet.
Island Dressings
When considering options, an island dressing, similar to a traditional Band-Aid, is a suitable choice that can be utilized for all types of blisters, regardless of their condition. It is important to ensure that the absorbent non-adhesive “island” is larger than the blister itself and securely fastened on all edges to prevent dust or dirt from entering. If the island becomes wet due to water seepage or blister fluids, it should be replaced promptly. A saturated island can facilitate the transmission of germs onto the blister, which goes against the goal of maintaining cleanliness.
Hydrocolloid Blister Plasters
I highly recommend using hydrocolloid blister plasters on deroofed blisters because they are particularly painful, prone to infection, and take a long time to heal. These blister plasters are specially designed to absorb exudate and are made of a hydrophilic gel dressing. When applied to the raw base of the blister, they create a gooey environment that helps wounds heal faster. This can be seen in the images below, which show that they heal wounds faster than island dressings. Remember to change the hydrocolloid dressing when you notice that the gooey center has grown bigger and is almost reaching the edge.
Infection Control
In order to prevent a germ from infecting your blister, it is crucial to protect and maintain cleanliness until it heals. This is particularly important for blisters that are torn or have lost their roof. By preventing infection, you can promote faster healing of the blister and also avoid any severe complications that could pose a risk to your life. The following steps can help you steer clear of a blister infection.
- Wash your hands with antibacterial gel or soap and water to kill the germs on your hands.
- Clean your blister and the area around it. If you see any dirt on/in your blister, flush it out with saline or clean water to physically remove some of the germs.
- Use an antibacterial product like antiseptic (like Betadine) or antibiotic cream (like Neosporin) to kill the remaining germs on/in your blister.
- Cover your blister with an island dressing to keep any new germs from getting in. Don’t use a hydrocolloid if you know your blister is infected. Change your dressing regularly (at least twice a day) to monitor its progress and reapply antibacterial.
To pop or not to pop?
The ideal way to treat a blister is by keeping it unbroken, as popping it can raise the possibility of infection. Giving a few days to most blisters will typically result in their self-healing. However, if you have a large blister that is interfering with your ability to walk, it may be preferable to pop it. Follow the following steps to safely pop a blister:
- Check for signs of infection (pus that’s green or yellow in color and swelling). If the blister is infected you should contact your doctor.
- Wash your hands with soap and water, then clean the blister with soap and water or rubbing alcohol.
- Sterilize a needle with rubbing alcohol.
- Locate the blister’s edge and poke it with the needle in several places. Use clean gauze to soak up the fluid that comes out.
- Apply antibiotic ointment over the blister and cover with gauze and tape or a bandage.
- After several days you can cut away the dead skin and apply more ointment, then bandage again until healed.
- Throughout this process, keep your blister clean. This will prevent infection.
Tips for preventing blisters
For those who are frequently active and prone to blisters, here are some helpful tips to avoid the formation of new blisters.
- Wear better shoes. Shoes are often the culprit when it comes to blisters forming on your feet. Avoid shoes that rub certain areas of your feet or that cramp or squeeze your feet. The right shoe can make all the difference. New shoes may give you a blister the first few times you wear them. Take it slow and easy as you break in a new pair of shoes.
- Wear better socks. Choose non-cotton socks that wick away moisture. If you know you’ll be doing blister-inducing activities, double up your socks. One layer will soak up moisture and the other layer will give extra padding. Double-layer socks are more expensive but may help you avoid blisters. If you’re in for a long run or hike, change your socks partially through, or whenever they become moist. Good socks can be expensive, but they’re worth the cost if they keeps you from getting blisters.
- Lubricate your feet before you exercise. Friction causes blisters, so it stands to reason that reducing friction can help reduce blisters. Rub petroleum jelly or other lubricants designed for runners on problem spots on your feet. That way your feet will slide around rather than rub.
- Keep the calluses. It’s tempting to shave off or pumice down unsightly calluses, but they help protect your feet.
- Keep your feet dry. Other than changing your socks regularly, you can add corn starch or talcum powder to your shoes and socks to help wick up moisture. If you’re going a long distance, take a minute to add more powder partially through your event.
- Cover areas that are prone to blister. Just like you’d cover up a blister after it formed, you’ll want to pad areas that are prone to blistering. The extra layer of protection helps to prevent a blister from forming.
