Running is an excellent activity, although it can be less enjoyable if blisters appear, so is there a way to avoid them? Additionally, is there any solution to deal with them once they occur?
Take Blisters Seriously
Blisters, although appearing small and harmless, can have serious consequences. Vonhof explains that even a blister the size of a pea in a sensitive area of the foot, such as the base of the toe or ball of the foot, can disrupt your walking pattern and cause pain to radiate up to your knees or back. Although blisters may initially appear insignificant, neglecting to treat them can cause them to become larger. Vonhof has witnessed cases where a runner ignored a potential blister, choosing to continue running without addressing it. As a result, what started as a quarter-inch inflammation turned into a two-inch bulge that covered the entire arch of the runner’s foot. When a blister eventually tears, it exposes a large area of raw skin that rubs against the inside of the shoe, resulting in discomfort.
Know the Causes
Blisters are commonly caused by pressure, friction, heat, or moisture. When the layers of skin and bones rub against each other, the connections inside break down and a fluid-filled cavity develops. To avoid situations that cause blisters, there are a few simple rules to follow. The most important aspect is finding the right fit, according to Vonhof. Having insufficient space in the toe box or excessive space in the heel can result in pinching or shifting. Additionally, Vonhof advises against using cotton socks. Instead, it is recommended to opt for technical, breathable wicking blends that stay in place. Some recommended options include Balega Blister Resist socks, which prevent clamminess and eliminate friction, Drymax socks for runners that keep feet moisture-free, and Injinji’s toe socks that prevent rubbing between the digits. It is also important to consider mileage. If you attempt to run 50 miles without proper training, you are likely to develop blisters. However, gradually increasing distance with a training plan will ensure your feet remain in good condition.
Prep Your Feet
Vonhof suggests that proper foot care involves good preparation. Before engaging in a significant run or hike, it is advisable to take certain steps. These include reducing calluses, trimming and filing toenails, and acquiring appropriate insoles for your shoes. For individuals participating in long-distance races, it is recommended to change socks frequently, allow your feet to breathe at regular rest stations, and carry a foot-care kit (Trail Toes offers a prepackaged blister kit). If you tend to tense your toes while running, it is important to work on relaxing your feet. For those who are prone to blisters or are participating in ultramarathons, preemptively taping problematic areas can be beneficial. During the Badwater race, Vonhof habitually applies tape to the entire sole of a runner’s foot, and he suggests using Leukotape K Kinesiology tape due to its adhesive properties and ease of application. If you are running in wet conditions or have sweaty feet, it is advisable to apply a protective, moisture-managing cream such as RunGoo before putting on socks. Vonhof recommends using Squirrel’s Nut Butter Anti-Chafe salve to prevent irritation by applying it between the toes or on the heels.
Ditch the Moleskin
Previously, individuals would rub Vaseline on a blister and then cover it with a doughnut-shaped piece of moleskin. Nowadays, Vonhof suggests lancing the blister, although it is a matter of debate whether one should remove the fluid or leave it be. In some cases, the blister may burst naturally. However, if the blister is in an area where ongoing pressure will be applied while running or hiking, it is preferable to lance it. To perform this procedure, Vonhof advises cleaning the skin first. Then, two punctures should be made with a sterile pin or needle, such as a safety pin, tweezers, or a pocket knife that has been sterilized with either a flame or vodka. Gently expel the fluid, taking advantage of gravity to aid in draining the blister. Afterward, apply an antibiotic ointment, such as Neosporin, and cover with either 2nd Skin or KT tape. Standard Band-Aids tend to lose their adhesive properties and shift.
Sock it to ’em: Choose your socks wisely
Suitable socks are extremely important in order to prevent blisters. These socks provide additional support for our feet, help in keeping our feet dry, and they might even reduce the friction that causes unpleasant blisters.
To avoid getting blisters, it is best to avoid wearing cotton socks as they absorb sweat and moisture. Instead, opt for nylon socks that promote better airflow and minimize moisture accumulation. Additionally, some runners highly recommend wicking socks composed of a blend of wool, as they effectively draw moisture away from the feet.
Double up
If wearing one pair of socks doesn’t suffice, one can try wearing two pairs to reduce the occurrence of blisters.
If possible, try to have friction occur between the two pairs of socks instead of one pair of socks and your own skin. It may not always be feasible depending on your shoe type, but it is worth attempting if it is an option.
Try tapes and bandages
In order to prevent blisters on spots of the feet that are known for causing them, it would be advisable to apply moleskin or similar soft and secure bandages before putting on socks and going for a walk.
By using these, you can prevent friction from your sock on specific problem areas.
Prevent friction with powders and creams
One possible rephrasing could be: To create a foot surface without friction, consider using a specialized foot powder such as 2Toms Blistershield. All you have to do is pour it into your socks.
Other possibilities for preventive care exist.
- Dr. Scholl’s Blister Defense Stick
- FOOTGLIDE
- good ol’ Vaseline
Are you in close proximity to a well-stocked pharmacy? You can find them on the shelves there. Additionally, they can be easily obtained online.
Buy well-fitted running shoes
Right, the minimum effort we can put in for ourselves is to ensure that we are wearing the appropriate running shoes, correct?
In order to ensure you have the right fit, it is recommended to visit a specialty running store before starting your run. Additionally, if you continue to experience blisters despite using bandages, creams, or other preventive measures, a running specialist can conduct a gait analysis.
How to pop a blister — and whether you should
If a blister causes minimal pain and does not hinder your ability to walk, it is advisable to refrain from popping it. Keeping the blister intact is recommended to minimize the chances of infection. In addition, blisters tend to heal more efficiently on their own when left undisturbed, resulting in a faster healing process if you resist the temptation to pop them.
You should use an adhesive bandage to cover small blisters and a porous, plastic-coated gauze pad for larger ones (allowing the blister to have sufficient airflow).
What about when you really, really have to pop a blister?
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When considering popping a blister, always check for potential signs of infection before touching it. If no signs of infection are present, follow these steps to safely pop the blister.
- 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.
