What is a Blister?
Blisters are small bubbles filled with fluid that form on the outer layers of the skin. The majority of blisters are caused by friction, which happens when something repeatedly rubs against the skin. Blisters are injuries that require time to heal, so it is crucial to provide proper care for them.
To ensure your feet remain free from painful skin irritations, it is best to take preventive measures. Presented below are some useful prevention methods that will keep your feet prepared and in good condition for your next run.
- Socks: Blisters are a response to friction. With that, wear socks that are breathable like nylon. Stay away from cotton as it can absorb any moisture and cause more friction between your sock and skin. Some runners will even double up on their socks. The socks then rub against one another versus your foot.
- Powders or Creams: There are special creams and powders that address friction and prevent blisters. If you have a spot on your foot that you know is going to cause you issues again, try an over-the-counter treatment. You can use foot powder, cream, or even Vaseline if you are in a pinch.
- Footwear: Because blisters are caused by friction, ill-fitting shoes, excessive moisture, or even the wrong socks can sabotage your running goals. Find the right footwear for your running goals. You’ll need something that is breathable to minimize moisture. You will also need shoes that fit well. If your shoes are too tight or too loose, you will run into problems with blisters due to unnecessary friction.
- Tapes: Similar to the powder or cream prevention method, tape can also help prevent blisters. For those areas on your feet prone to blisters, use moleskin or a specialized blister tape. There are some products on the market that are even water-resistant so they will protect you no matter how much moisture accumulates while you are running.
- Hydration: Keep your feet moisturized. Use lotion after you shower and be sure you don’t have any cracks or excessive dryness. This will worsen the friction and cause painful blisters.
Treating Blisters
If a blister has already formed and you were unable to prevent it, you should take steps to safely and properly care for it. The following tips provide helpful guidance on treating your blister.
- Leave It: If possible and practicable, leave your blister alone. Many smaller blisters will heal on their own. If you got the blister from a certain pair of shoes or running, try the prevention methods above next time.
- Protect It: Blisters on your feet will likely need protection. You can use a band-aid or cut out a cushioned piece of moleskin. Place the cutout portion where the blister is so that the padding can cushion any pressure that would have directly impacted the blister. Make sure to allow airflow as your blister will need it to heal.
- Drain It: If your blister is really painful or filled with a lot of liquid, it’ll likely need to be drained. While this can be done at home, there are risks. When draining a blister there is a major risk for infection as you will be puncturing the skin on your own. If you think you need to drain your blister, contact a professional for advice before doing anything yourself.
How to Heal Running Blisters Once and for All
Release the fluids.
According to Jacqueline Sutera, a podiatrist in New York City and spokesperson for Vionic Innovation Lab, a blister functions as nature’s bandage as it safeguards the delicate and raw skin underneath. If the roof of the blister is removed, the skin underneath will be vulnerable to fungus and bacteria, which may cause a severe infection. Although the blister will usually burst and drain on its own within a few days, it is possible to expedite this process by puncturing it with a pin or needle.
Dr. Sutera suggests that in order to do this, you should start by sanitizing the safety pin or needle with rubbing alcohol or betadine, which can be purchased at a drugstore. Then, carefully puncture the top of the blister with a single pinprick, making sure not to break the skin. According to Dr. Sutera, there is often enough pressure inside the blister for the fluid to naturally drain out. However, if this does not occur, gently press the blister to encourage drainage.
Apply antibiotic ointment.
After the blister has flattened, Dr. Sutera suggests applying some triple antibiotic ointment or cream and using a band-aid to cover it. She advises changing the band-aid daily for the subsequent three to five days until the blister has fully healed. If the area becomes red and swollen with the presence of pus, indicating infection, it is recommended to contact your doctor for further guidance.
Reduce inflammation.
Jenkins advises using antibiotic ointment or cream along with the application of warm green tea bags to the blister in order to minimize inflammation. He explains that green tea possesses inherent antibacterial properties and can alleviate the accompanying irritation of painful blisters. Furthermore, he suggests extracting the oil from a vitamin E capsule and gently spreading it on the blister to aid in the healing process.
Let it breathe.
According to many experts, a blister will heal faster if it is not covered in a clean place. Jenkins advises taking off bandages when you are home for extended periods. This allows the blister to have air and dry out. In order to prevent infection and facilitate healing, it is recommended to regularly apply a thin layer of antibacterial ointment.
Prevent blisters in the first place.
Fortunately, there are numerous things you can do to prevent the formation of blisters while running. Firstly, it is crucial to ensure that you are wearing properly fitted shoes when running. According to Meghan Kennihan, a personal trainer and running coach from Illinois, it is advisable to visit a local running store and seek assistance from a professional to find the right shoe and fit for your foot. Dr. Sutera suggests opting for natural fabrics rather than stiff synthetics and examining straps for any nicks or imperfections that could potentially lead to abrasions. She also emphasizes that shoes that are too big allow excessive movement of the foot, resulting in friction, while shoes that are too small create pressure points that can cause blisters.
While you are at the store, Kennihan recommends purchasing specialized socks for running, such as Injinji or Balega. These socks have the ability to wick away moisture, keeping your feet dry, and they are also designed to prevent bunching or uncomfortable rubbing on your feet.
Lastly, Dr. Sutera suggests applying a thin layer of anti-blister balm, such as Band-Aid Friction Block Stick or Vaseline, to your heels and toes as a way to prevent discomfort from your shoes. Additionally, there are moleskin and padding products available for purchase that can be placed over sensitive areas prone to blisters.
