Running With and Preventing Blisters

Blisters occur on feet from the friction of skin rubbing repeatedly against socks and shoes.  Fluid, called serum, forms a bubble under the skin offering protection to the underlying skin.  That bubble is a blister.  When pressure is applied to the bubble it can be very painful. The amount of discomfort caused by these seemingly insignificant irritations can stop you dead in your tracks.  Nothing can be more disheartening than being forced to cut a great run short and limp home because of a torturous blister.

There are several preventative measures you can take to avoid getting blisters. 

Wear shoes that fit.  Shoes that are too small and tight cause blisters.  Running shoes should be a half size bigger than your regular shoes.  Feet tend to swell when you're running.

Keep feet as dry as possible.  Wet skin is particularly prone to blisters.  Moisture makes skin much more slippery, causing more rubbing and friction, which in turn causes blisters.  In addition, skin softens when it gets wet.  Soft skin is more vulnerable to injury.  How can you keep your feet dry?  The only way to keep your feet completely dry is to run with a spare pair of socks and switch them out when necessary.  That's just not practical.  The next best thing to do is avoid cotton.  Cotton holds moisture.  Wear socks that are made out of synthetic fabrics that wick moisture away from skin.

Wear two pairs of socks.  If your shoes are big enough, wear two pairs of socks.  Rub holes in your socks instead of your skin.

Add a protective layer to hot spots.  If there is a particular area that is prone to blistering, protect the skin before a blister forms with Vaseline, Body Glide, athletic tape or Moleskin.

How can you ease the discomfort of a blister?   Band-aids help reduce further friction.  Moleskin is also useful.  Cut a  square of moleskin approximately 1 inch bigger than the blister (1/2" bigger on each side).  Cut a circle out of the middle of the square the size of the blister (fold the moleskin in half and cut out a semi circle).  Clean the skin surrounding the blister and place the moleskin around the blister.  The moleskin should completely surround the blister without touching it.  If the blister is thick, consider adding a second layer of moleskin to raise the surrounding area and reduce added pressure.

Should you pop a blister?  No. Blisters are best left alone.  Once the skin is pierced, dirt and germs can enter the area and become infected.  If the blister pops on it's own, make sure you clean the area and cover the affected skin with antibiotic cream and a water-proof band-aid.

Take care of your feet and LACE UP!