There’s no denying the fact: Runners’ feet endure a lot of impact. Whether you’re running long distances for marathon preparation, doing intense hill sprints, or simply enjoying a leisurely jog (sometimes in challenging conditions like mud, slush, and puddles on your preferred trail), it is your feet that absorb the majority of the strain caused by running.
Injuries related to their feet are not surprising for runners, considering that they can be knocked off their feet by such injuries. Common injuries, such as stress fractures, plantar fasciitis, or tendinitis, can significantly hinder a runner’s routine and be unpleasant.
Additionally, you can include the blister to the list. Although it may not have the same severe consequences in the long run as a stress fracture which can cause you to be inactive for weeks or even months, blisters on your feet can still significantly impact your performance in running.
According to James Koo, D.P.T., physical therapy supervisor at NYU Langone’s Sports Performance Center, pain is the primary issue that arises after a blister forms. However, in an attempt to prevent pain caused by the blister, runners may develop alternative movement techniques, known as “compensatory movement strategies,” which can negatively impact their performance and potentially result in overuse injuries. This situation is alarming.
Why does running cause blisters, anyway?
Have you ever wondered about the nature of blisters, considering the possibility that you may have experienced one in your lifetime? It is likely that you have encountered a blister either from excessive walking or wearing shoes that are too tight for an extended period of time.
According to David M. Smith, M.D., a sports medicine physician at the University of Kansas Health System, a blister is essentially a raised portion of skin that contains clear fluid. He explains that blisters occur as a result of the upper layer of skin experiencing friction or pressure against a deeper layer of skin.
According to him, when you run, tight shoes and pressure points from bones near the surface of your skin on your feet are usually responsible for the repetitive rubbing of these skin layers, which causes tissue damage. In response, the body creates a clear, watery fluid bubble between the skin layers to aid in healing and minimize damage.
How to prevent blisters
1. Stop running in cotton socks.
Although cotton socks can feel soft and comfortable, they can also create an ideal environment for blisters to develop on your feet.
According to Dr. Smith, socks made entirely of cotton are not ideal because they soak up sweat and retain moisture, leading to more swelling and friction. The best choice is a fabric that draws sweat away from the skin and transfers it through the sock. Such materials could include merino wool, polyester, nylon, spandex, and Teflon, either individually or in combination.
Dr. Hood states that when running in cold weather, socks made from merino are excellent options because they not only have wicking abilities but also provide warmth to the feet.
2. Keep moisture out.
If you switch to moisture-wicking socks, your feet can still become too damp if you sweat excessively, which can result in friction and thus cause a blister.
To reduce moisture, one method is to sprinkle powder on your feet prior to wearing socks.
Dr. Hood suggests using baby powder or antifungal powder, such as Zeasorb ($23, amazon.com), to reduce moisture that leads to friction and keep the skin dry.
3. Make sure your shoes fit properly.
Your chances of getting blisters can be increased by wearing tight shoes as they put more pressure and friction on your feet. Additionally, even shoes that initially felt comfortable while you were lacing them up can begin to feel tight during a run.
Katie Lawton, an exercise physiologist in Rehabilitation and Sports Therapy at the Cleveland Clinic, informs SELF that as the mileage increases, your feet will experience swelling while you run.
“Finding the correct fit for your running shoes is crucial, which is why it is important to be properly fitted at a nearby running store, according to Christopher Travers, an exercise physiologist at the Cleveland Clinic specializing in Rehabilitation and Sports Therapy. The professionals at the store will consider factors such as how your feet expand during physical activity in order to assist you in selecting the most suitable fit.”
Dr. Hood generally advises long distance runners to wear running shoes that are half or a full size larger in order to provide ample space for swelling.
4. Test out new shoes at home before you run.
Even if the professionals assisted you in selecting a running shoe, it is still advisable to evaluate it through testing before embarking on a lengthy run.
According to Dr. Hood, put on the sneakers inside your house along with your running socks and any other running gear you typically wear. Walk around the house and check if any areas are rubbing while you are in a relaxed and pressure-free environment. If there are any rubbing areas, they will worsen when you start running.
5. Do not—I repeat, do not—remove your calluses.
According to Cassandra A. Lee, M.D., a sports medicine physician at University of California at Davis Health, your body’s natural cushion acts by padding high-pressure areas that endure intense friction, thereby toughening the skin. Hence, if these cushioned areas are removed, the skin becomes more susceptible to the formation of blisters.
To have control over them, ensure to keep them trimmed down using a pumice stone or callus file as, according to Dr. Smith, when they grow too large, they can lead to pressure points and heightened friction in the deeper skin layers.
If you enjoy pedicures, request your pedicurist to not alter your nails. However, in case they do tamper with them, you can take steps to mitigate the damage.
According to Wil Colon, P.T., M.S., a clinical specialist at NYU Langone’s Sports Performance Center, if your pedicurist removes your calluses, it is advisable to apply cloth tape before running on areas that are prone to blistering. Additionally, he suggests using ring-shaped moleskin pads or a hydrocolloid bandage for added protection of any sensitive areas.
Banish blisters: Your action plan
We have put together a list of effective methods to protect your feet and enable you to continue running for an extended period of time.
Sock it to ’em: Choose your socks wisely
Suitable socks are extremely important for preventing blisters as they offer additional support to our feet, prevent moisture buildup, and potentially reduce the friction that causes unpleasant blisters.
Avoid wearing cotton socks as they absorb sweat and moisture, making them more likely to lead to blisters. Instead, opt for nylon socks as they provide better breathability and reduce moisture buildup on the foot. Additionally, some runners recommend using wicking socks, which are made of a wool-blend and effectively draw moisture away from the feet.
Double up
If wearing one pair of socks isn’t sufficient, attempt wearing two pairs to reduce the occurrence of blisters.
If your shoes allow, it is worth giving a go to have any friction occur between both pairs of socks, rather than between one pair of socks and your own skin.
Try tapes and bandages
It could be a wise idea to apply moleskin or other secure bandages to known blister-prone areas on the feet before wearing socks and going for a walk to prevent blisters.
By using these, you can prevent certain problem areas on your feet from experiencing friction caused by your sock.
Prevent friction with powders and creams
To create a surface on the foot that is free from friction, one can try using a specific foot powder such as 2Toms Blistershield. This can be done by pouring the powder directly into the socks.
Additional choices for preventative care include:
- Dr. Scholl’s Blister Defense Stick
- FOOTGLIDE
- good ol’ Vaseline
Do you have a well-stocked pharmacy nearby? They might have them displayed on shelves there. Additionally, they are all accessible through online platforms.
Buy well-fitted running shoes
Right, shouldn’t we at least ensure that we are wearing the appropriate running shoes for ourselves?
Before you start your journey, it is advisable to go to a specialized running store to ensure that your footwear fits perfectly. Additionally, if you continue to get blisters even after using bandages, creams, or other preventive methods, a running expert can conduct a gait analysis.
How to pop a blister — and whether you should
If a blister is not causing too much pain and not hindering your ability to walk, it is recommended to refrain from popping it in order to reduce the risk of infection. Furthermore, by leaving the blister intact and resisting the temptation to pop it, it is likely to heal faster as blisters have a natural ability to heal on their own.
To ensure that small blisters are covered, use an adhesive bandage, while large blisters should be covered with a gauze pad that is both porous and coated with plastic, allowing the blister to receive air.
What about when you really, really have to pop a blister?
Please make an attempt to rephrase the following text step by step without adding or removing any information:
Always check for potential signs of infection before touching a blister, but if you feel like you must pop it, follow these steps to do so safely.
- Wash your hands. Don’t skimp on the water and soap!
- Clean the blister. Use a clean swab with water and soap, rubbing alcohol, or iodine.
- Sterilize a small, sharp needle. Use rubbing alcohol and a clean swab or pad to reduce the risk of infection.
- Take a deep breath. Try not to freak out about poking yourself with a needle.
- Puncture the side of the blister in several spots. Aim for spots close to the blister’s edge. Soak up the draining fluid with a clean piece of cotton or gauze.
- Apply antibiotic ointment. Then place your gauze and/or an adhesive bandage over the area, securing it with medical tape.
- Wait 2–3 days. Then, cut away and remove the dead skin using sterilized scissors or tweezers and rubbing alcohol.
- Repeat step no. 6. Apply more antibiotic ointment and bandage the area up again until it’s healed.
When to see a doctor
If you discover a blister, make sure to contact your doctor.
- The blister is secreting yellow or green pus.
- The area becomes increasingly swollen or inflamed.
- You have any other reason to think it could be infected, like a fever.
- If more than one blister appears and you can’t figure out what’s causing them.
- If you have a known condition like diabetes, which can cause blisters. Skin symptoms might be a sign that you need to switch up how you manage your blood sugar.