Blisters, which are commonly experienced by runners, are a frequent type of injury. Despite appearing as a minor annoyance, they can cause excessive discomfort and hinder performance, especially during lengthy runs. In severe cases, they can lead to intense pain, skin infection, and potentially sepsis.
The literature on preventing blisters is not very encouraging. According to a systematic review published in Wilderness & Environmental Medicine, there is limited evidence supporting the use of socks, antiperspirants, or barriers in preventing blisters. However, there is some indication that paper tape could be an effective means of barrier prevention.
In the meantime, as researchers examined US military cadets, they discovered that applying a 20% solution of alcohol on the feet decreased foot blisters during hiking. However, this also resulted in skin irritation, which somewhat counteracted the reduction in blisters.
What causes running blisters?
Blisters form as a result of friction between the top layer of skin and a stationary surface such as the interior of a shoe, causing the upper skin layer to separate and form small sacs filled with liquid.
According to podiatrist Dina Gohil of DG Podiatrist, trainers can cause discomfort when they continuously rub against sensitive areas of the feet, particularly when worn for extended periods.
Blisters can frequently appear on the heels, balls of the feet, toes, or toe tips. They are more likely to happen when feet are wet, swollen and start to rub against the shoe or its seams. Additionally, an ill-fitting or worn-out shoe can also result in blisters. Numerous factors, such as thin or rough socks, and debris lodged inside shoes, can contribute to the development of blisters.
How can blisters be prevented?
Regrettably, certain individuals have a higher likelihood of getting blisters compared to others. However, podiatrist Stephanie Owen from SO Podiatry explains that there are methods to reduce the chances.
To start off, it is essential to locate a properly fitting running shoe, ideally one that is one full size larger than your regular shoe size.
According to Owen, sports footwear is typically produced in a smaller size compared to regular shoes. Additionally, it is recommended to opt for a full size larger to allow for adequate space for dynamic movement. It is crucial to ensure a proper fit of your footwear and securely lace them to prevent any internal foot movement.
To prevent blisters, it is helpful to decrease foot sweating. This can be done by either placing talcum powder in socks or applying surgical spirit on the feet, especially between the toes.
It is essential to try out various running socks to find the right fit. For instance, some individuals prefer wearing double-layered socks to minimize friction and prevent blisters. On the other hand, those running in wet conditions may choose quick-drying Merino wool socks. Additionally, toe socks are favored by certain ultra runners for their ability to prevent rubbing between toes.
According to Owen, PelliTec blister prevention pads are highly recommended because they offer a unique approach compared to other products. Instead of applying something directly to the skin, these pads are placed on the specific area of the footwear. The pads consist of multiple layers of gel and neoprene, ensuring that any friction happens within the pad rather than on the skin.
The function of the PelliTec pad involves moving in harmony with your foot instead of working against it, simultaneously removing moisture.
By knowing your blister hotspots in advance, you increase the likelihood of preventing their formation from occurring in the first place.
The Best Blister Prevention And Treatment Products
Compeed Advanced Blister Care
When blisters have formed, Compeed hydrocolloid gel cushions provide a comfortable and secure way to protect and heal them. By relieving pressure and friction, these cushions aid in the healing process. These pads act like a second skin and are comfortable to wear with various types of footwear, including shoes, heels, strappy sandals, and sneakers. They safeguard the affected area from dirt, water, and bacteria, allowing it to heal naturally and without interruption. Additionally, they are waterproof and conform to the skin, ensuring they stay in place throughout the entire day. They are available in packs of 10 bandages, with the option to purchase in bulk at slightly higher prices.
Body Glide Foot Glide Anti Blister Balm
Having a balm on hand is always useful for preventing irritation and friction. This particular Body Glide blister balm contains vitamins A and C, which moisturize and soften dry, chafed feet, preventing the rubbing that leads to blisters. Make sure to carry one in your bag for whenever you need it while on the go.
All-Health Blister Cushions
This option from All-Health is also an excellent hydrocolloid gel blister cushion. It consists of 12 cushions of various sizes, suitable for heels, toes, and fingers. These cushions can be worn for several days consecutively, ensuring the safety and protection of your blister until it fully recovers.
Silicone Heel Protectors
If you’re looking to prevent blisters, particularly when wearing new shoes such as boots or loafers, these heel protectors offer a great solution. They are made of silicone and function like micro-socks, providing protection for your heels and ankles against uncomfortable shoes. Additionally, they can be reused and washed, and not only do they prevent blisters, but they also provide protection for existing ones. According to some reviewers, these heel protectors may even potentially reduce heel spurs and alleviate pain associated with Achilles tendonitis and plantar fasciitis.
Nexcare Blister Prevention Tape
This soft, cushy protective tape from Nexcare can help prevent blisters. It is waterproof, flexible, and stretchy, allowing it to move with your body for maximum comfort. It is also sweat-proof, making it suitable for activities such as sports, exercise, and manual labor. Additionally, it can be used to protect blister-prone areas without drawing attention. A reviewer mentioned using it to clean eyeshadow fallout under their eyes and keep their eyeliner sharp while applying makeup, showcasing its versatility.
Dr. Scholl’s Blister Cushions Seal And Heal Bandages
Designed specifically to cushion and protect blisters, these bandages are water- and sweat-resistant and can also be used as a preventative measure. Manufactured with moisturizing hydrogels, they aid in the healing process while being thin, flexible, and discreet, allowing you to wear them as needed without feeling self-conscious.
KT Tape Blister Prevention
Originally intended for athletic use, this tape, which prevents blisters, can be used by anyone to avoid chafing and hot spots. You can rest assured about skin irritation as it is hypoallergenic and latex-free. Its thin and flexible material with a rounded edge allows it to last for up to two days. If athletes find it beneficial, then it is certainly suitable for the general public as well.
Gold Bond Friction Defense Gel Stick
This gel stick, which includes aloe, can be utilized for moisturizing and minimizing friction in areas that tend to blister or chafe, such as toes, ankles, or inner thighs. Its application is simple and it possesses a mild, non-greasy, scentless formula that is compatible with even the most delicate skin. It serves as a convenient precautionary solution that can have a significant impact.
Dr. Frederick’s Original Better Blister Bandages
These widely used hydrocolloid bandage patches are both for treating and preventing blisters by acting before they occur. Each package contains four different sizes and shapes. They are resistant to water and have enhanced adhesive qualities, ensuring they stay in place even during activities like hiking or dancing, protecting your blister from bacteria and friction. Whether you apply them as heel protectors or on your toes to prevent hot spots, you can be confident that pain will not be a concern in the near future.
