It is highly likely that you have experienced this scenario before – you start to feel a gentle friction on your foot, which gradually escalates into an intense and irritating ache. Congratulations, you have now formed a blister!
Blisters can be quite problematic for runners, causing a significant interruption in their training schedule as they recover from these injuries. As they are the most frequently encountered injury among runners, it is wise to be aware of ways to avoid blisters while running.
Blisters, for the most part, are not risky, but it is important to adhere to recommended treatment guidelines. Although it may be tempting, popping blisters is generally unwise as it can result in infection.
When it comes to injuries, it is more effective to prevent them rather than dealing with them later. Let’s examine the ways to avoid blisters while running, ensuring that you never have to interrupt your training or treat them afterwards.
What are blisters?
Blisters occur due to either heat or friction and rubbing causing damage to the skin. In case of skin damage, a protective fluid develops between the outer layers of skin and the underlying layers to prevent additional harm.
Why do you get blisters when running?
There are three primary factors that will result in the occurrence of blisters when you engage in running.
- Skin rubbing against your socks
When running, the most common cause of blisters is improper fitting socks, which result in friction as they move against the skin on your feet.
- Wearing the wrong shoes
Blisters can occur when running shoes are either too small or not specifically designed for your foot and pronation, as they create pressure at certain points on your feet, resulting in friction and rubbing.
- Feet conditions
If your feet become excessively moist, the skin will become softer, which increases the likelihood of blisters. Similarly, if your feet are overly dry, they may also be prone to developing blisters.
We have the knowledge on how to prevent blisters while running, which is a positive development. Various approaches exist, catering to the needs of different types of runners.
6 ways to prevent feet blisters when running
There are multiple approaches you can take to decrease the chances of developing blisters. Here are seven methods you can use to avoid blisters while running.
- Choose the right socks
Running socks are designed with the specific purpose of minimizing the likelihood of blisters forming. Professional running socks are capable of removing moisture from the skin (a process referred to as wicking), and they avoid the inclusion of any uncomfortable seams that may lead to rubbing and friction.
Similar to running shoes, it is advisable to wear in your running socks before embarking on an extensive run or participating in a race, such as a marathon. Familiarizing yourself with the socks will ensure that their design suits your needs.
- Wear the right running shoes
If your running shoes are not the right size or do not fit properly, they will definitely cause friction at certain areas and result in blisters. It is recommended to ensure a gap of at least half an inch between your big toe and the front of the shoe (to accommodate movement while running downhill) and ensure they do not cause discomfort by rubbing in any areas.
Investing in wider fit shoes will be extremely beneficial if you have specific foot conditions like bunions or heel spurs.
- Keep your skin dry
To prevent blisters while running, it is effective to keep your skin dry. If you observe excessive sweating in your feet during long-distance runs, you may want to consider utilizing talcum powder, antiperspirant, or a specialized skin drying product. This will decrease the likelihood of excessive moisture in your feet.
- But also avoid overly-dry skin
On the other hand some people have very dry skin which can also make their skin more prone to blisters. If this applies to you consider using some kind of moisturiser or lubricant on your feet such as Vaseline.
- Tape up your feet
If you find yourself in a situation where blisters are unavoidable or if you are preparing for a major race and have observed the initial indications of a blister forming, it would be wise to think about utilizing foot tape. This can help lessen friction on the affected spot. Numerous brands are available and can be found at pharmacies or specialized running stores.
- Do not remove calluses
If you decide to go for a pedicure, the technician may suggest removing calluses that naturally form on certain areas of your feet due to friction. However, it is advisable to refrain from doing so as these calluses serve a purpose; they act as a protective barrier, reducing the chances of developing painful and unattractive blisters.
Preventing Blisters from Running Shoes
Wear the right shoes and socks
Before you make a purchase, ensure that the new pair of shoes you try on is comfortable. Take the opportunity to run in them beforehand, especially if you are buying online, so that you can determine if you should keep them. Remember to wear a high-quality sock that adequately covers your foot and ankle, preventing any discomfort that could be caused by friction between your shoe and skin.
Notice if something is rubbing
To prevent a blister from forming, take precautions if you notice friction between your shoe and a certain part of your foot. This may indicate that your shoes, particularly if they are new, do not fit well. However, if you have been wearing them for a while, it could be due to other factors such as swollen feet in humid conditions or not wearing high-quality socks.
Protect any sensitive areas
Engo Blister prevention patches, Moleskin, or
Trail Toes
on any areas that seem like they are sensitive. The blister prevention patches actually go directly on your shoe. So if there is a shoe you like, but it’s caused you blisters, there may be hope after all! Moleskin is a pad that you can stick to your skin, but don’t use it directly on an open blister. If there is an area that is getting rubbed by your shoe you can put it there, or cut out a hole and place it around the blister. Finally, Trail Toes is a cream that you can rub on your feet that helps to prevent blisters.
Use the Lace Lock Technique
I am unsure if this method is truly effective, but its purpose is to reduce the movement of your heel. You can find instructions on how to do it here. If you are experiencing blisters in areas of your foot besides the heel, you might want to consider trying out various lacing techniques.
Treating Blisters From Running Shoes
If it is possible to let the blister be without making it worse, then it is advisable to do so. However, in some situations where it cannot be avoided, draining the blister may be the best course of action, unless it has already ruptured naturally. It is important to ensure the area is cleaned and a sterilized needle is used. Afterward, Neosporin should be applied and the blister should be covered. Below is some guidance on how to safely puncture a blister.
Initially, ensure that the injury is covered, but also allow it the opportunity to heal by allowing it to be exposed to the air if possible. If sleeping without a bandage does not cause discomfort, take advantage of this time to let the wound breathe.
During the healing process, it is advisable to wear alternative shoes that do not cause friction on the same area of your foot. It is recommended to apply a bandage, even if your shoes are not causing discomfort, particularly when engaging in running activities.
Figure Out Why You Got Blisters From Running Shoes
The next part can be a bit difficult to navigate. Sometimes, it may be evident, such as when you are wearing ill-fitting shoes or poor-quality socks.
