It is important to understand that road runners, trail runners, and hikers should be knowledgeable in foot care, regardless of whether they are participating in an endurance race or going for a day out on the trails. Relying solely on race volunteers or medical personnel to tend to your feet during a race assumes that they are aware of your specific foot needs and are skilled in treating and bandaging blisters. Much like you train your legs by running miles, it is equally important to learn how to properly care for your feet, as they are your most valuable asset.
Brian Krabak, MD and Louis Davenport, MD have provided medical care and assistance to ultra-marathon and trail runners globally. In this article, we will share their expert advice and recommendations on preventing blisters, caring for your feet during a day on the trails, and treating your feet after you finish or reach your destination. Additionally, we have included some helpful tips from our customers and research team.
Understanding the Causes
The formation of blisters is typically a result of friction on the skin, which can occur when clothing, shoes, or other sports equipment rub against the surface layer of the skin. Moist and warm conditions can exacerbate this friction. Over time, this continuous rubbing can lead to the separation of the upper layer of skin, known as the epidermis, from the middle layer, known as the dermis. As a result, fluid fills the gap, resulting in the formation of a blister. In most cases, this fluid is sterile and harmless; however, infected blisters can become filled with pus, while traumatic blisters may contain blood. Blisters are actually formed as a means of protecting the affected area, as the pain serves as a signal to stop the activity causing the injury, and the fluid creates a cushion. However, in situations where continuing the activity is necessary, treatment becomes necessary.
Prevention is the Best Cure
The most effective approach in handling blisters is to avoid getting them altogether. In order to prevent blisters, it is necessary to reduce friction on the skin. Strategies for averting blisters encompass:
- Inspect your feet daily and identify any “hot spots.” If you develop any hot spots during activity, it’s important to treat them right away to prevent the blister from forming. Compeed have a range of products suitable for protecting and soothing your feet. With specialized plasters for every part of the foot, it’s really useful to keep some in your pocket for immediate treatment of hot spots or blisters during a run.
- Break in” your footwear. Competing in new shoes that have not been previously worn will lead to blisters. Make sure the shoe fits properly to avoid excessive movement and can adapt to any swelling that might occur over the course of a race.
- Use moisture-wicking socks to reduce friction and moisture on the skin of the feet. Toe socks like Injinji provide an added layer of protection for the toes and are designed to provide superior moisture management when compared to normal socks. Another brand to consider is Drymax which, as their name suggest, has developed a range of socks specifically designed to keep your feet as dry as possible whilst running. With a range of features to stop dirt getting inside your socks and flat toe seams, they are very popular amongst runners.
- Consider using a lubricant every day. Lubricants can reduce friction and limit moisture that can lead to skin breakdown. An example would be Bodyglide, an easy to apply balm that is resistant to perspiration and water. These products stand-up to heat, humidity and cold. They help lubricate dry skin, prevent hotspots and can last for hours, making a big difference in preventing blisters when it comes to race day.
- Tape your feet or toes. A thin paper tape, such as hydropore, around each toe can last for days. However, make sure you avoid taping between the toes, as this is likely to cause friction. Stronger tape, such as moleskin and Elasticon, along the base of the foot or heel can also come in handy.
Why do blisters appear?
The science behind it is as follows: our skin consists of two layers called the epidermis and the dermis. Engaging in activities such as running creates friction, which leads to the development of a blister – a fluid-filled sac that forms between these two layers. Blisters typically appear in areas where the highest amount of friction occurs, such as the heel, back of the ankle, toes, and the sole or ball of the foot. Factors that contribute to the formation of blisters include poorly fitting running shoes (either too loose or too tight), inappropriate running socks, an incorrect insole, and excessive moisture or perspiration.
How To Prevent Blisters From Developing
To avoid the formation of blisters, there are a few effective methods. It is simpler and less painful to prevent blisters rather than treating them later. Protecting the skin through blister prevention is crucial, therefore proper preparation of the feet prior to running is recommended. This is how our experienced team at Pure Running prepares their feet for a pleasant run.
When choosing shoes, it is important to select running shoes that will last a long time and have a positive effect on your comfort and performance. It is necessary to pick a pair from either our lightweight or cushioned options that will provide your feet with the highest level of comfort and support during a run. Additionally, it is advisable to purchase a half size larger than your normal shoe size as your feet may swell while running.
If you frequently experience friction blisters and other issues with your feet, it may be beneficial to consider having custom orthotics made in order to ensure a more comfortable fit for your shoes.
In order to reduce frictional force, it is recommended to wear running socks. It is advised to purchase a few pairs of running socks, such as our Injinji range, which separate your toes. These socks are made from special fabrics like bamboo and COOLMAX, which allow your feet to breathe and remove excess moisture. To prevent any local infection or problem, it is important to use fresh socks for each running session.
To maximize the advantages, it is recommended for long distance runners to use a lubricant such as our Squirrels Nut Butter Anti Chafe Salve or Body Glide balms before running. This helps shield their skin against chafing, irritation, and redness that can lead to friction blisters. Furthermore, if you prefer wearing running belts, it is advisable to choose ones like our SPIbelt which are specifically designed with lightweight materials to prevent chafing.
To prevent frictional force on your feet, you can use tape such as athletic tape or moleskin. When applying the tape, ensure it is smooth and not applied too tightly. Focus on the areas of your feet that are most susceptible to friction.
How To Treat Foot Blisters That Running Causes
If you’re reading this, it’s likely that you’re looking for ways to eliminate a blister that you currently have on your foot, so that you can resume running without difficulty. Let’s get straight to the point and discuss how to treat foot blisters caused by running.
For mid-run care, in case you notice the development of a blister, briefly pause and apply a padded band-aid to prevent additional friction-induced harm.
When it comes to caring for your blisters after running, it is important to let small blisters heal naturally without interfering. However, if you have larger blisters, avoid popping them unless it is absolutely necessary to prevent infection. In such cases, make sure to use clean hands and a sterile needle. Instead of peeling away the blistered skin, leave it intact as it can provide protection to the raw skin beneath. Additionally, if you notice signs of infection in your blisters, seek medical attention promptly.
