By: The Mizuno Shoe Guy
Blisters. Among runners, the only greater certainty is taxes and the rise in the cost of race entry fees. All three are inevitable.
There’s not much you can do about taxes and the price of entry fees (except race less), but there are several steps you can take to stop blisters. Or, at the very least, minimize the effect.
There’s no doubt that blisters are annoying, but rarely a serious problem. Still, a bad blister can ruin a great race or important long run.
It’s important to understand that all blisters are caused by friction. Either your shoes or socks—or even worse, wet shoes and socks—rub against your skin for a prolonged period and create the friction. The skin responds by protecting itself with abnormal fluid accumulation between the skin’s inner and outer layers: That’s the blister.
Some of the most common causes of blisters are shoes that fit poorly (too tight or too narrow), running a sustained fast pace on a long run and a foot abnormality such as a bunion, heel spurs or hammertoe which changes the fit of the shoe. Blisters are much more prevalent during the summer when you sweat more and the heat and humidity make your feet swell which creates rubbing.
Blisters are especially common during marathons or half marathons for a number of reasons. Obviously, marathoners are on their feet and running for an extended period of time and covering a great distance. Because they are out on the course for so long, they’re drinking at aid stations which usually dribbles down their legs into their socks and shoes. If it’s warm, they often pour water over their heads (which might feel good but doesn’t cool you off). But pouring water over yourself compounds the problem by further soaking the sock and shoes. When the socks get wet and wrinkled, the feet swell and it’s a perfect breeding ground for blisters that can hobble you in the last few miles of the race.
These painful little annoyances usually begin as a “hot spot” of irritation somewhere on your feet, usually near the toes or the tips of the toes. As the blister develops during a run or race, it may only be a mild irritant but gets progressively worse. Some marathoners are able to block out the pain and barely notice a blister until they take their shoes off after the race and see the results.
Fortunately, even the worst blood blisters aren’t a serious health risk and they can usually be easily treated.
Self-treatment
The age-old question is what do you do after finishing a long run or race and you discover a large, ugly blister? Some runners believe the best thing to do is allow the blister to heal on its own accord. But it doesn’t work this way. After a while, if left untreated, it will burst, leaving a bloody mess.
The only solution is to puncture the blister and drain the pus. Do it right away. It’s quite simple to do. First, wash the skin with soap and water. Also wash your hands. Then, swab the blister area with alcohol or iodine. Wipe a needle, scissors or a razor blade with the alcohol to sterilize it. Do not use a match to sterilize whatever you use to puncture the blister. All that does is get carbon from the match on the utensil which can get in your skin and further irritate it.
After sterilizing the utensil, puncture the blister around the rim with a small hole that allows the pus to drain. Use your fingers to drain all the pus from the blister, but don’t remove the skin over the blister. You’ll need that to protect the injured area.
After draining it, cover the blister with a Band-Aid or sterile gauze. Usually, you’ll only need to keep it covered for a couple of days. After that, most blisters are dry enough to heal on their own.
If a blister is under the base of a toenail, there isn’t much you can safely do to it. Your only remedy is to visit a podiatrist who will drill a hole into the nail and drain it. If the blister under a toenail is severe enough and isn’t drained, the toenail may have to be removed.
Prevention
Although there is a certain inevitability to blisters, there are steps you can take to prevent or minimize them:
O Use blister-free socks. There’s an array of blister-free socks on the market specifically designed for running. These synthetic socks wick away moisture from the skin which helps to reduce friction. Socks with padded heels and toes may also help reduce the friction. Avoid socks made of cotton.
O Thin socks are better than thick. Thin socks usually fit smoother with less fabric for wrinkling around the toes. If there are seams, make sure they don’t rub.
O Always wear socks. Some runners prefer to run without socks, but doing so leaves you extremely susceptible to blisters.
O Lubricate. Use Vaseline or Body Glide on your feet in problem areas to offer some protection between skin and sock.
O Wear shoes and socks that fit properly. Too small? Blisters. Not wide enough? Blisters. You must wear shoes that aren’t too large or too tight. There should be about a half-inch of room between your longest toe and the end of the shoe. The shoe should also be snug in the heel without any up-and-down slippage. Socks should fit smoothly without extra fabric at the toes or bunching in the heels.
O Use foot powder. This will help to keep your feet dry during warm-weather runs or races. Either use directly on your feet or sprinkle some in your socks.
O Try to keep your shoes and socks dry. Easier said than done, but try to avoid dumping water over yourself in long races (also avoid mid-race showers or spectators who offer to spray you with hoses). Also be careful not to spill