Running & Blisters: Prevention and Solutions
As we start to build up some mileage and running in all different types of temperatures, blisters can happen. There are many factors that can help prevent blisters, but here are some tips if you’ve currently been experiencing some!
Causes of Blisters:
Blisters are usually caused from friction. That can be friction from your socks or shoes or anything against your skin. Other causes:
- Moisture in your socks/shoes
- Rubbing or hot spots such as: bunions, heel spurs, or hammertoes.
- Heat causing foot swelling which leads to tighter shoes in certain areas or increased moisture from sweat
Current Blisters – how to properly drain blisters:
- Wash your hands.
- Clean the blister.
- Sterilize a needle (small, sharp needle or pin is perfect).
- Puncture several places on the side of the blister closest to the edge as possible.
- Allow any liquid to naturally drain from the blister, do not force it.
- Apply antibiotic ointment to help clean it.
Socks: NO COTTON!
- Investing in a pair of dry-wicking & cotton free socks is crucial. There are several brands that help with excessively sweaty feet, or materials such as wool can real help out!
- Check out SmartWool, Feetures, or Balega at PRO!
- Also be sure to make sure your socks are long enough to cover up your ankles (and don’t slip down!) and that your shoe doesn’t have direct contact with your feet.
- Be fit for the proper pair of shoes – not just once, but each year you should get refit. Our feet change all of the time. As you get fit, make sure you don’t have any specific “hot spots” or rubbing! Head over to Performance Running Outfitters!
- As your training intensifies, your shoe choice may be different for those longer miles. For example you may need a more cushioned shoe, or a wider shoe to allow for the extra pounding and swelling that occurs during a long run.
- Have a back up pair of shoes for rainy or snowy runs so that you aren’t stuck in a soggy pair!
- Ointments or powders are key to helping your feet prevent further blisters. Try Body Glide, BlisterShield, or Vasoline.
- Making sure you moisturize your feet when you’re not running to help prevent dried and cracked feet.
Our feet are vital during each run, so be sure to listen to your signs & symptoms and to take care of them!
Written by: Nicole Gainacopulos – Running Coach, Runner, & Momentum Owner