Running blisters they’re gross and we don’t want to talk about them, but they happen and we need to know how to deal with them!
Ick. Ugh. Owe.
It’s kinda gross, yet oddly we’ll discuss our pre-run bathroom habits with no shame. Lucky for you, around here I tackle the hard hitting issues to keep you running pain free ;)
While they’re quite common for runners, they’re not a rite of passage to enter the running community. They can be easily preventable with the right gear. Over 17 years of running, I’ve only had a few and each time been able to pretty quickly remedy the situation with these tips.
What Causes Running Blisters?
When our body temperature rises from the effort of running, our feet swell causing repeated rubbing between the shoe, sock, and skin. When the skin becomes damaged due to the friction, a clear fluid bubble forms on the outermost layer of the skin to protect the bottom layers from infection.
The two main culprits of blisters in runners are due to:
Friction caused by improper shoe fit.
Shoes that are too big cause your feet to swim around inside them and rub against the shoe. On the contrary, shoes that are too small or have laces tied too tightly can result in blisters as well. Finding a shoe that fits just right will reduce friction.
Rain, mud, snow will all soften the skin, making it more prone to pesky blisters. On top of that, since your body is producing heat and sweat, the conditions inside your shoe are humid, creating a perfect environment for blisters.
Other causes include running on uneven surfaces, like trails, running downhill, or foot conditions, such as bunions, heel spurs, and hammertoes. All of these cause your foot to move different in the shoe and often create what are called hot spots.
The most common locations of running blisters:
- In between toes
- On top of toes
Is it ok to run with blisters?
For the most part yes, once you’ve addressed the issue (read treating blisters below) and done what you can to protect the areas you should be fine. The exception is if you’ve gotten to the point where it looks infected.
The tips below will help to address how to keep running once you’ve already gotten a dreaded blister, as well as how to prevent them from happening again.source
Preventing Blisters While Running
Depending on the type of running you’re doing, blisters can be easily avoided with the right gear and knowledge.
Wear the Right Shoes
Before you take a single step, go to your local running store to get properly fitted for a pair or running shoes.
Why? There is no one pair of shoes that fits perfectly. Each one may hit a hot spot or provide support differently, so by rotating your running shoes between at least two pairs, your feet will never become accustomed to one particular fit that could be causing problems.
Also keep in mind that your feet will swell when you run. It’s a good idea to go a size or two up to accommodate for the extra space your feet will need once they warm up.
Race Day Tip
Take at least two weeks to break in a new pair of shoes, otherwise you may just be asking for a few hours of pain
The other reason your shoes matter so much is it helps to prevent black toenails from running.
Use Powders and Lubricants
Since blisters are a form of chafing, lubricating vulnerable areas before you head out for your run will reduce, if not eliminate painful blisters from sprouting in the first place.
My go to lubricant is Gold Bond Friction Defense.
You’ll often see petroleum jelly-based lubricants like Vaseline handed out during races, but I’m not a fan. They don’t last long and they can stain clothing.
Alternatively, you can reduce the chance of a blister forming by using powders like Arm and Hammer Foot Powder. Powders will help absorb moisture caused by sweat and other wet conditions.
Tape and Bandages
If you’re prone to blisters, try using tapes or bandages especially designed for blisters on your hotspot areas.
- Medical tape can do the trick.
- Duct tape is a great choice during a race, thanks to its strong bond and smooth surface.
- Moleskin is often reported as magical stuff for blister-prone areas. It’s a thick bandage made from flannel that provides a cushion between your foot and shoe. (personally I didn’t have much luck with it)
- Compeed is a newer brand making waves because it can protect and speed the healing process. I actually carry this in my hydration pack now for trail runs.
- Avoid using regular old Band Aids, as they don’t provide the same protection and tend to come off easily.
By now you also know I’m a huge fan of taping for all kinds of things, but physio tape can also work for blisters. This Rock Tape Blister Kit I think is a great option. Mostly I think it doesn’t hurt quite so much as pulling off duct tape.
Keep Your Calluses
If you get regular pedicures, request that they leave your calluses alone. This hard skin serves as natural blister protection.
If you can’t stand them, then simply avoid getting a pedicure in the weeks leading up to your race. Save the treat for afterward.
Socks are such a crucial part of the blister prevention equation, they get their own section. In fact, I consider them to be my most important piece of running gear. The wrong sock can make or break your run.
The first rule of sock buying?
Do not wear cotton socks. Never. Ever. Nope. Never.
Instead, look for moisture-wicking socks. This feature will eliminate the friction, pull and redistribute moisture, and keep feet cool, all of which will significantly reduce the potential for a blister and are worth EVERY PENNY.
I’ve tried a ton of socks over the years and these are my picks for the best blister-free socks:
- Balega Blister Resist is my top pick right now! It’s literally created to help prevent blisters, with it’s anti-friction technology and materials. Plus I love that there is no toe seam because that’s always a weird potential hot spot on race day.
- Injinji socks are great for those who tend to get blisters in between their toes. Though do note they could mean your foot needs a tad more space in that toe box. These are what my husband has found to work best for him!
- Smart Wool and Darn Tough make the best merino wool socks out there. The great thing about merino wool is that it keeps your feet warm even if you have to run through a stream on a cold day.
Treating Blisters Properly
Most blisters heal on their own in 2-3 days to up to a week. The biggest trick is catching them as soon as you feel them and protecting them once they do appear.
Treating a blister is pretty straightforward:
- Wash the blister and apply a bandage or gauze and tape
- You may also want to protect the blister further using moleskin.
- Wear sandals if the weather permits, otherwise wear a shoe that doesn’t rub where the blister has formed.
- If it really hurts to run, you may want to take a day or two off until the pain subsides. You’re prone to additional blisters during this stage, so run at your own risk!
When to Pop a Blister
It’s oh so tempting to pop those nasty buggers, however it’s not recommended, except under certain situations:
- If the blister is at risk of rupturing itself
- If you are in the middle of a race and the pain is too much.
How to Safely Drain a Blister?
To minimize risk of infection, follow the steps below. If you are in the middle of a race, go to the nearest aid station and have the medical team do it for you.
- Wash your hands with soap and water.
- Sterilize a needle or safety pin using rubbing alcohol and a clean cotton pad.
- Gently puncture the blister in several spots, trying to stay as close to the base of the skin as possible.
- Absorb the liquid inside with a different clean cotton pad.
- Apply antibacterial ointment such as Neosporin to the affected area.
- Cover the blister with a bandage or gauze and medical tape.
- Change the bandage and reapply ointment twice daily.
Avoid running with an open blister because the mix of sweat, humidity, and friction can cause infection.
When to Call a Doctor?
It’s rare to have to call a doctor over something as common as a blister, but they can and do get infected. If you see any of the following, give your doc a call as soon as you notice:
- Opaque fluid inside of an intact blister indicates infection
- The drained fluid smells bad or looks like pus, rather than water
- Pus or redness appear after the fluid has been drained
All right there are a few other foot issues that befall runners, so if blisters aren’t your only issue check these out:
What are your tried and true tricks for preventing blisters?
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