How Runners Can Prevent and Treat Foot Blisters

Most runners have had at least one race or race ruined by a sore blister on their foot. It comes with the territory. However, that does not mean that we have to stand aside and allow them to form. Here's a bit about the causes of blisters, how to avoid them, and what treatments work best if one does.

Symptoms

You've probably seen blisters on your feet before. They are small blisters on the skin filled with clear fluid. They can appear anywhere on your foot, but are most common in areas where there is more friction, such as the toes, heel, sole, or sole.

Some running blisters are painless, while others can be extremely painful, enough to make you stop running. You may even notice (or feel) a "hot spot" or a hot red dot that serves as a warning that a bubble is about to appear.

Sometimes when your feet are checked, the blister has burst, leaving you with a wound that may or may not bleed. If the bacteria enter, an infection can occur. Signs of a functional blister infection include swelling, redness, warmth in the area, drainage, pus, and pain.

Causes of blisters that work

Blisters on the feet are usually caused by friction, usually between the skin and the sock, insole, or shoe. This friction causes the upper layers of the skin to separate from the layer below them, creating a pocket that fills with a plasma-like liquid.

Excessive moisture from sweaty feet or damp conditions can soften the skin, making it more susceptible to chafing and blisters. Wearing running shoes that are too small or too tight can also cause blisters. But the same can happen with shoes that have a sloppy fit and allow excessive foot movement.

Treatment of blisters

If you have a blister that runs, treatment can be done in one of two times: immediately during the run or after the run ends. The method of treating blisters changes depending on which one you choose.

treating a blister during a race
If you need to keep running, as if you were running, stop long enough to cover the blister with a bandage to provide more protection. If you have supplies on your treadmill, you can also create a moleskin donut cover.

If you are in a marathon or half marathon and you develop a sore blister, stop at one of the medical stations. They will be able to treat your blister and hopefully help you get back to running. If the blister hurts or is at risk of bursting on its own, they may choose to drain it, leaving the skin intact.

Follow-up treatment with blisters

The first option for treating foot blisters after a run is to simply leave them alone. The skin serves as protection against infection. The small bubbles are broken and drained or reabsorbed in a day or more. Cover the area to protect it and keep it clean.

The only time you should pop or drain a blister is if it is large or extremely painful. To do this, sterilize a small needle by cleaning it with rubbing alcohol. Carefully pierce the bubble on the edge of one side. Press down on the liquid and wash the area with soap and water. Leave the blistered skin intact to protect the raw skin under it.

Change the dressing every day and check the blister for signs of infection, such as redness and pus. See a doctor if you notice any of these signs or if you experience excessive pain. If you have diabetes, there is an increased risk of foot infection and will need extra care.

Prevention

The best blister is the one that is prevented. This helps avoid pain and discomfort entirely, keeping you moving. So, consider these factors to help prevent foot blisters:

Find good socks: Buy socks made specifically for running, preferably made of acrylic, polyester, or propylene (not cotton or wool) to better absorb moisture. Running socks are anatomically shaped, which prevents buildup that causes blisters, or you can buy plain, seamless socks. Some runners wear double-layer socks to maintain friction between the two layers.
Wear the Right Shoes: Your feet swell when you run, so your running shoes should be at least half the size of your normal running shoe. You should have some space in your box. You can also learn to tie your shoes to make them fit better so that your feet don't move too much inside the shoes.
Use cushioned insoles: Studies show that cushioned insoles can reduce the chances of blistering by 25%. These insoles can also improve your running comfort, so they're worth a try.
Preserve calluses: If you go to the pedicure, don't let them remove the calluses with a razor or sandpaper. Callous skin serves as protection against blisters on the feet. If it is removed, you will be more prone to blisters.
Try duct tape or pads: Some runners put moleskin or sports tape over "hot spots" on the areas of their feet that are prone to blisters, as a preventative measure. If you do this, make sure the moleskin or tape is applied smoothly (no wrinkles) and not too tight.
Use Lubricant or Powder: You can also sprinkle a lubricant like BodyGlide or Vaseline on problem areas. Go slow, as excess can allow your foot to slip into your shoes. Another option is to dust your feet before running to help reduce the friction that causes blisters. Research has found that applying antiperspirants to these areas also works.

Enjoy Watching This Video About Runnig

Source: American Academy of Dermatology

Did you find this post useful or inspiring? Save THIS PIN to your Fitness Board on Pinterest!

Ok, That is all for now…

If you enjoyed this article please, Share and Like it. Thanks.
See you in the next post, Have a Wonderful Day!