If you have followed my blog long enough, you’ll know I have a preference for kinesiology tapes for protective taping before a race and patching blisters during a race.
Over the years I have used many different types of tape – most of which I no longer use. The one tape that has stood the test of time is the kinesiology tape. There are several to choose from including Kinesio Tex, Rock Tape, StrengthTape, and others. Since Kinesio Tex is a trademarked name of a brand of kinesiology tape, we should not use the term Kinesio tape when talking about a different brand than Kinesio Tex. For example, Rock Tape is a kinesiology tape, not Kinesio Rock Tape.
Last year I provided foot care at the Jungle Marathon Amazon and took Leukotape, Rock Tape H20 and StrengthTape. In the end, I stopped using the Leukotape because of the tape residue it left on the skin.
Here’s how I judge tapes:
- I don’t want tape residue on the skin when the tape is removed or comes off
- I don’t want a tape that is coarse
- I don’t want a tape that is thick
- I want a tape with superior adhesive
- I want a tape that will hold in wet conditions
- I want a tape that will conform (at least somewhat) to the shape and curves of the foot and toes
- I want a tape that does not lose it sticking ability or workability in cold or hot conditions
- I want a tape that can be used on all parts of the foot
- I want a tape that is as smooth as possible
The benefits of kinesiology tapes are their stretchiness in length, softness, and smoothness, which allows them to be molded to the shape and curves of the foot and toes. In the image here you can see how the tape has molded to the toes and space between the toes. Imagine trying to patch a blister at the base of the large toe. Most tapes will fail at this because of their inflexibility or thickness, meaning they cannot mold around the toe into the fold at the base of the toe and onto the toe and ball of the foot. Kinesiology tape can do this with no creases or overlaps in the tape.
My favorite kinesiology tapes are Rock Tape H20 and StrengthTape. Both have excellent adhesive stickiness, even in wet conditions. The best application tip for kinesiology tape is to apply it the evening or night before your race. Use a tape adherent and after applying the tape to the skin, rub it for 15-20 seconds to warm the adhesive so it will stick better. Then put on the socks you’ll wear the next day. I have used these tapes in the Amazon Jungle and they stick better than others. Certainly the grit of the sand and dirt in the jungle will compromise the long term stickiness of the tape, but I still think it’s the best tape for wet conditions when a tape adherent is used and the tape is applied correctly and ahead of time.
A helpful website that offers a lot of information about kinesiology tapes and their uses is TheraTape.com. It’s where I get my tapes. In addition to selling most brands of kinesiology tape, the site has information about the kinesiology tapes, brand information, application instructions, and videos. TheraTape provides tapes in single rolls and bulk rolls and in a variety of colors, as well as educational materials if you want to learn more about using the tape. StrengthTape is also sold by ZombieRunner.
Please understand that kinesiology tapes are designed to provide healing benefits to athletes when injured and with inflammatory conditions. The videos do not show patching feet or taping for blisters since that is not what the tape makers promote. Here is a link to learn about kinesiology tape.
TheraTape just released a comparison chart of kinesiology tapes. I have included the chart below, split into two images. Click on each image for a larger view. Here’s the link for the kinesiology tape comparison chart if you want to go directly to the website to see the chart.You can order StrengthTape or Rock Tape H20 or another other kinesiology tape from TheraTape.com or StrengthTape from the ZombieRunner link above.
Connect directly to StrengthTape and Rocktape
- StrengthTape.com has a number of informational videos on their website and is a good way to connect with the company.
- RockTape.com also has a website with lots of good information and videos.
Filed under: blister care, Foot Care, Footwear, Footwear Products
Heel blisters are quite common – although they shouldn’t be.
Today’s post shows one participant’s feet at the 2014 Amazon Jungle Marathon.
If you look closely at this picture, you’ll see two heel blisters, both on the outside of the runner’s feet. The right foot blister is large but is not blood-filled. The blister on the left heel, however, is very large and filled with a large amount of blood.
It’s easy to think these are normal blisters – but their size makes they abnormal.
In my experience, heel blisters are caused by the constant shear when either 1) the heel is moving up and down inside the shoes’ heel, or 2) by the constant movement at the place where the shoe’s insole touches the inside of the shoe. Over the years, the majority of heel blisters have been the latter. One of the characteristics of this “insole/shoe junction” blister is that they often are flat across the bottom. The blister starts at the point where the insole’s edge at the side of the heel touches the inside of the shoe. That’s what makes the flat line at the bottom. Then the blister forms upward as the fluid forms and it grows. Given enough time and movement, you’ll get blood inside.
These are relatively simple to patch. The skin must be cleaned with alcohol wipes, and then the blister can be lanced and drained. Depending on the size of the blister, you’ll need to apply some type of blister patch. The bottom line is that you need to have something over the blister to protect the skin and prevent the top layer of skin from tearing off. For these, I would use strips of kinesiology tape (my preference is either StrengthTape or RockTape H2O) with antibiotic ointment over the blister to keep the tape from sticking to the skin. The larger the blister, the harder these are to patch but it can be done.
You are better off to prevent these blisters in the first place.
Start with the fit. Make sure your shoes hold your heels in place with just a little movement.
Check your shoes and insoles for rough and/or thick edges at the inside and outside of each heel. Side blisters are much more common than the back of the heel. If the insole has a large thick edge, replace them. If the shoe’s fabric is worn into a hole, you are due for new shoes. Under the fabric is generally a plastic edge of the shoe’s heel counter – the plastic that curves around the heel from side to side.
Engo Blister Prevention Patches are perfect for to help prevent these types of blisters. These patches are super slick. Either the small or large oval can be applied to the inside of the shoe and cover the offending edge of the insole/shoe junction. Clean the inside of the shoe and insole first. I work the patch with my fingers to form a curve to fit with area I need to cover. Then remove the backing and apply the center of the patch first and then push the top and bottom of the patch into place. Rub it a bit to assure adherence.
Filed under: blister care, Foot Care, Footcare, Footwear, Health, toenails
Here are a few foot care tips I wrote to help runners at the Amazon Jungle Marathon. I’ll be there in a few weeks to help with foot care on the medical team. The tips are valuable for anyone doing a 24 hour race, a multi-day event, an adventure race, or a long backpack. Remember, your feet will carry you day to day only if you take care of them.
Start with good toenail care. Trim your nails short and then use a file over the front edge to remove any rough edges. File the tip of the nail so when you run your fingertip over the tip of the toe and over the nail, you don’t feel any rough edges. You can also file the top of the nail if it’s thick. Coming to the race with bad toenails will ensure toe blisters and black toenails.
Make sure your shoes fit well. Have enough room in the toe box for your toes to wiggle. Your feet may swell over the race and you don’t want shoes that are too tight. Some shoes, like Hokas, retain water and become heavy over the days, as they are wet so much of the time. Wet and waterlogged shoes are heavy.
Get good socks. Don’t show up with cotton socks. Socks made with Coolmax or wool are good choices. Injinji toe socks are great. Have several pair and wash then after each day’s stage or have one pair per day. Also don’t show up with old socks or ones with holes in them.
Do whatever you can to reduce any calluses. Getting a blister under a callus can be painful and it’s very hard to find the pocket of fluid for draining. After showering, use a callus file or pumice stone to shave the callused skin from your feet. Then apply some callus cream. This is something that should be done several times a week. Calluses are the result of friction and pressure between your shoes and feet. Make sure your shoes will drain water.
Shoes that hold water inside will increase the maceration effect of your feet being wet to long, leading to wrinkled and soften skin that can fold over, crease, and split open. Check this by filling your shoes with water and seeing whether it will drain out. You can heat a nail (at least 1/8 inch round) or an awl and make several holes at the inside and outside arch, and the heel of your shoes. Learn how your feet respond to being wet for long periods. Do some long walk or runs three to six hours long with wet feet. Try several products like Desitin or similar cream for baby bottoms that works to control moisture on the skin. Google “baby bottom cream” to see many options.
Do not skimp corners on your foot care kit you need to carry in your pack. Have several yards of a good quality tape, several needles to drain blisters, and learn how to drain and patch blisters. The medical team will try and help with your foot care needs, but we can become overwhelmed by the number of people wanting help. Part of your responsibility as a runner is to know how to do good foot care.
Carry a good pair of camp shoes to wear in the camp after each day’s stage. You don’t want to walk around barefoot and doing so will destroy the taping or blister patching done by you or the medical team. Lightweight Crocs, flip-flops, or sandals are easy to strap to your pack. Change into these after running to allow your skin time to heal from the moisture.
Filed under: blister care, Foot Care, Foot Care Products, Sports
Last month I provided foot care at the Jungle Marathon Amazon. In preparation for the trip, I searched for new tapes. One of my searches turned up Theratape.com, a web-based store that specializes in kinesiology tapes and supplies. The website is a wealth of information on kinesiology tapes and kinesiology in general.
I emailed the owner, and received answers to all my questions regarding different brands of kinesiology tape. They carry many to choose from: Kinesio Tape, Nasara, PerformTex, RockTape, SpiderTech, and StrengthTape. Another brand is KT Tape. That’s seven brands to choose from.
Because I was going to the Amazon, where I knew feet would be wet, tape adherence was a major factor. The Theratape staff told me that the two best adhering tapes for wet condition were RockTape H20 and StrengthTape.
Three weeks before the Amazon, I tried a roll of each tape. On one foot I used a strip of StrengthTape, and another of Kinesio Tex Tape (my old standard). On the other foot I used a strip of RockTape H20 and another of LevoTape (a brand from the U.K.). I had one strip on the mid-foot, side-to-side, and another strip on the forefoot behind the toes. I did not use Compound Tincture of Benzoin as a tape adherent. The LevoTape came off on day four and the Kinesio Tex on day five. Finally on day six I removed the Rocktape H20 and the StrengthTape. Of the final two, the StrengthTape still had some stickiness left. It became my first choice of the kinesiology tapes. I promptly ordered one of the bulk rolls. Service from Theratape.com was great.
Here is the StrengthTape description from the theratape website: StrengthTape by LifeStrength begins with all the features of a high quality kinesiology tape, but is then “supercharged” with the addition of advanced ionic technology. Seven different minerals and gemstones are crushed into microscopic particles and infused into the tape. The natural properties of these substances create a negatively charged material that emits anions or negative ions. When applied to the skin, these negatively charged particles are readily absorbed into the body, enhancing the pain relieving and healing properties of the tape. Its 10% greater elasticity provides additional support for injuries and snap-back for performance enhancement. The proprietary AllSport extra-strong adhesive provides superior sticking power in all conditions, including water when properly applied, most applications will provide pain relief, comfort and support for 3-7 days. Uncut rolls are16’ in length and two inches in width, while each 16′ pre-cut roll contains twenty 10″ strips.
For those familiar with RockTape, I did try the RockTape H20. On the website, RockTape H2O is described as, the ultimate kinesiology tape for water sports. With an adhesive twice as strong as regular RockTape, H2O has undergone rigorous testing in the wild waters of the Pacific. H2O is a great tape for swimmers, triathletes, and other water sports participants. RockTape H20’s other features include a tighter weave and greater elasticity than other kinesiology tapes. It stays on longer and provides enhanced support, even under the toughest conditions.
In the Amazon, I used Leukotape, RockTape H20, StrengthTape, and Hypafix for between the toes. To start with, I used the StrengthTape and Rocktape equally, sometimes both on one runner. I wanted the feedback.
We had the advantage of applying the tapes in the late afternoon and evening, which allows the tape’s adhesive time to bond with the skin. After applying the tape a short 20-30 second rub was done to warm the adhesive and activate the adhesive.
Several things are important when using kinesiology tapes. Lay the tape on the skin and if you have to stretch the tape around a heel or toe, only apply a slight stretch. The more stretch you apply, the more likely the tape is to come loose, especially in wet conditions. Secondly, whenever possible, apply the tape the night before it is needed. At Badwater we try and tape the night before the race to give it good bonding time. At a minimum, try to apply it an hour before activity for the tape to set.
StrengthTape was the winner. Several days in to the Jungle Marathon, runners were asking for the “blue” tape (my blue StrengthTape). On some runners, the tape did not hold – but in fact no tape held up well when the runners walked around on the sand and dirt in bare feet or skimpy homemade flip-flops. The combination of the wet conditions when they finished the day’s stage followed by dirt and sand constantly worked away at the edges of the tape. That’s why we re-taped most afternoons and evenings.
We taped a lot of toes with StrengthTape, as you can see from these pictures. The runners would come into camp after finishing their stage and tell me how the tape had held up – or not. Sometimes the sand was simply too abrasive and it rubbed against the tape, working it’s way under the edges. I’d apply a light strip of Benzoin along the edge of the tape and the skin to help the edges hold better. This helped a lot.
In wet conditions, the race medical team from past years found that Injinji socks were better than other socks for blister control. Many runners wore Injinji socks. For these runners, the little toe socks of the Injinji’s was perfect to help hold the StrengthTape in place. One runner completed the race in Vibram FiveFinger Lontras, which also help hold the tape in place. To read my blog post about the survey and what worked, click on the link: A Survey About Feet From The 2012 Amazon Jungle Marathon.
In my tests, I found the RockTape H20 had good adherence, but frayed around the edges. Applying a strip of Benzoin on the edge of the tape and skin can help control the fraying.
I will be using StrengthTape at the races where I provide foot care. My stash of other brands of kinesiology tapes will be used as I learn about using the tape for its intended purpose of kinesiology.
If you are interested in ordering StrengthTape or RockTape H20, I recommend checking Theratape.com. They have generously offered a 15% discount on anyone’s first order of StrengthTape or RockTape – just use the code “fixyourfeet” in the discount code box on the order page. The discount code is good for any of the two tapes, tape size and quantity. The tapes come in a variety of colors. I welcome your feedback when you use the tape.
Disclaimer: Kinesiology is the study of human movement. The benefits of kinesiology tape include relief of pain and swelling, relaxation of overused or tight muscles, activation of weak or poorly-toned muscles, and enhancement of athletic performance. Made from cotton with a hypoallergenic acrylic adhesive, kinesiology tape is designed to be worn for 3-5 days, providing therapeutic benefits 24/7, the entire time it is worn. I apply kinesiology tape to feet because of its ability to stretch and shape to the curves of the foot, in addition to its smooth surface, adhesive, breathability and lack of leaving tape residue on the skin. If you watch the Olympics, you have probably seen kinesiology tape on athletes’ shoulders, arms and legs, and more.
The Amazon Jungle Marathon had 78 runners. Most of them did not have problems with their shoes – but some did.
Most shoes were trail runners with good tread. I saw a lot of Salomon shoes and a mix of everything else. At least one runner wore Hokas and another wore Vibram Five Fingers. Every day I tried to watch the runners and check with shoes.
There was so much water and sand that their shoes were always wet and covered in sand – with the exception of when we spent the night in the deep jungle camp. Even then, it was dirt that caked the shoes.
The afternoon before the race started, seven of us hiked three miles into the first day’s checkpoint. It gave me a taste of what the runners would start with the next morning. The jungle is unforgiving. Roots, rocks, and vines are everywhere. Leaves and ferns are on the trail and hanging over it. Low hanging branches and tree stumps line the trail. Inattention to the trail will lead to catching your foot on roots and vines, stubbing your toes, or turning an ankle. Inattention to the stuff alongside and up high on the trial will lead one into running into something hanging head height.
When they got to the checkpoint, they had their first water crossing, a deep stream that once they crossed, took them into a swamp. Two other days started on a beach where they had 200 to 300 yard plus river crossings – pulling themselves and their packs along a rope. You get the picture.
At the end of the first day several runners had major problems with their shoes. As you can see from the first picture, the shoes were coming apart where the uppers meet the midsole. The mesh in the shoe’s upper was torn. Without repair, the next day the shoes would have fallen apart.
Mesh uppers have become popular in many road and trail shoes. In fact it’s hard to find shoes without mesh. Mesh makes the shoes lighter and cooler. Water typically drains better too. In the Amazon, these mesh shoes were worn by most all the runners. And they were filled with sand and trail junk. With the water, they became much heavier than normal.
In the Amazon, the vines, branches, rocks, and whatever else the jungle threw at the runner’s feet destroyed the shoes’ mesh. On a mountain trail race, the same thing can happen. All it takes is one swipe across a sharp rock or root.
Remember that mesh allows grid, dust, dirt and sand to get inside. The mesh is also susceptible to tearing, especially at the junction of the upper and midsole.
Fortunately, one of the runners was an expert with needle and thread. He expertly and patiently sewed the mesh back into place – more than once. The second picture shows a runner’s shoe that has been repaired. If you look closely, you can see the thread at the bottom edge of the mesh.
The last two pictures show how Roberto Domingues Areiro used dental floss to sew Jean-Paul van der Bas’ shoes back together.
Another runner wore Hokas and loved them. For the first six days they served her well. For the final day, she switched to a lighter pair of regular shoes. The reason was evident. She realized that her Hokas were waterlogged and each weighed two pounds. Hokas are larger than average shoes. Every pound on a foot is equal to five pounds on the back. For the runner, that meant carrying an additional 20 pounds in her pack.
Remember that while your shoes may be fine when they are dry, once they go through water, their weight can increase dramatically. All that weight is added stress on your legs and back.
Remember that where ever your race, consider the terrain and conditions when you pick your shoes. Making sure you have good shoes, as close to new as possible, but broken in to your feet. Don’t chance your race to a pair of old and worn shoes.
The runner who wore Vibram Five Fingers did well. She was used to the unique shoes and had trained with the miles necessary to do 142km in the minimalist shoes. She had minor problems with her big toes and pinky toes that we taped, but she managed to complete the race.
Remember that if you wear minimalist shoes in a race, make sure you put the miles on your feet with the shoes so your feet and legs are used to them.
The Amazon Jungle Marathon is a great event that promised runners an adventure. They got that and more. Their shoes showed the wear and took everything the jungle threw at them.
I am writing this as I am flying home from the seven day Jungle Marathon Amazon stage race. Since 2002, I have helped at races like Death Valley’s Badwater, BC Canada’s Raid the North Extreme, Chile’s Racing the Planet Atacama, California high Sierra’s Western States 100 Mile Endurance Race, Costa Rica’s Coastal Challenge, and the Primal Quest and Gold Rush Adventure Races – and each is unique and difficult in their own way. The Jungle Marathon topped most of them in difficulty.
We had a medical team of 15 doctors and paramedics for the 78 runners. The team manned checkpoints along each day’s stage. Each medic team had a full medical kit, which included provisions for foot care. Depending on the stages, the medic team went out the afternoon before to get to the checkpoint to set up their hammocks and eat before jungle darkness came. For example, Todd and I hiked three miles through the jungle to get to the first checkpoint of stage one. We were accompanied by Rod and Lee to set up the ropes over a water crossing, four locals to clear the camp and manage the fire and water, and an interpreter. Our job was to make sure the runners were in good shape, and provide any medical care if needed.
This checkpoint came only three miles into the first of seven stages. But it set the stage for the whole race. The runners had come through three tough miles of jungle trail with rocks, roots, loose vines to trip feet, low hanging branches – all on terrain that was rarely flat. Toss in the stifling humidity and heat, and you get the picture.
Now comes the heart of the race – water. Our little camp was about 30 feet long and 20 feet wide, on the bank of a stream, carved out of your typical jungle fauna. Once they reached us, the runners had a mandatory 15 wait before continuing. When their time came, they jumped into the chest high stream and used the rope to pull themselves to the other side. Of course, there were no dry trails on the other side. The route was through a swamp. Three miles and 100 feet into the race their feet would be wet most of the time.
But as if water was not enough, there was sand. The trails through were on sandy jungle soil and on sandy beaches.
Combine water and sand and you have a mixture of two elements that are problematic to runner’s feet. We saw it every day. I have written about maceration many times, and generally tell people to avoid getting their feet whenever possible to avoid this painful condition. But in the Jungle Marathon Amazon, water is present everyday – along with sand. Even without the water crossings, the humidity would keep your feet wet. By the time we hiked the three miles to our camp with our overnight packs, my pants and shirt were soaked. And nothing dries overnight.
Without a doubt, I think the Jungle Marathon Amazon has been the toughest event when it comes to the participants’ feet.
The sand gets everywhere. And it sticks. While I did not see the skin abraded from the sand inside socks and shoes, especially at the heels, it’s damaging effects were more visible in the runners’ shoes, socks and insoles. One runner had holes in the toes and heels of one of his socks after day one. Another runner had holes through both heels of his insoles.
You might be asking yourself why people do this race. Good question. It has a great reputation in a very beautiful setting. The jungle is fantastic. This section of the Amazon River has white sand beaches. The race offers three events, the seven days race, a four-day race, and a marathon day. Runners carry all their gear including clothes, hammock, mandatory gear kit, and food for seven days.
Helping at this race was a fantastic opportunity, which I will never forget. Over the next few months, I will be writing about what I observed and learned. My posts will talk about shoes, socks, insoles, skin treatment, “hot shots”, tapes and taping, blister patching, and several products. As you might expect, a common thread through these post will be water and sand.
Even though you may never do the Jungle Marathon Amazon, there is a lot that can be learned from what these runners experienced. I hope you will stay tuned.
Filed under: blister care, Foot Care, Foot Care Products, Footcare, Footwear, Footwear Products
Vicky Kypta is the Medical Team Manager for the Jungle Marathon, which starts October 6 in the Amazon in Brazil. Last year she did an informal survey of the participants and the results are interesting. The race lasts seven days and goes through the jungle on pre-existing paths, trails, and tracks with natural obstacles to pass including streams and shallow rivers. This leads to feet that are constantly wet.
This is the race that I will be at in a few days.
Vicky shared the results of the questionnaire and commented it was quite interesting, although the sample group was quite small. There were about 30 participants.
Here are some of the findings:
- 77% of the respondents wore Injinji socks
- 100% of those NOT wearing Injinji sock got blisters
- 46% of those wearing Injinji sock got blisters: out of those 50% were on the balls of the foot and 50% were on the toes. Those who had blisters on their toes all wore shoes in their normal size.
Out of those with no blisters:
- 100% wore Injinji socks
- 100% wore shoes one size larger
- 75% applied some form of anti-friction compound to their feet; i.e. Body Glide, 2nd Skin or Zinc Oxide cream
- 75% pre-taped problem areas or hotspots
I find this interesting and wonder what we will find with the 78 participants next week. The Jungle Marathons are well run and the staff tells runners to train with wet feet. They have found this results in less foot problems.
The results are striking in several areas (remember this is a seven day stage race):
- All the runners who did not get blisters wore Injinji socks and shoes a full size larger than their normal shoes
- All the runners who did not wear Injinji socks got blisters
- Runners wearing their normal size shoes all got toe blisters
- The majority of blisters were on the forefoot and toes
Over the past 17 years, I have worked a lot of ultramarathons and multi-day stage races. I can honestly say that overall, feet have improved. More runners are prepared and know how to manage their feet.
When I return, I will share what we found at this year’s Amazon Jungle Marathon.
Back on June 17 I introduced the concept of shear with a post by podiatrist Rebecca Rushton from Australia who has studied blisters and identified shear as a major factor in blisters.
It’s best to start by refreshing our memories about what was shared on the previous article. Here’s the link in case you want to see the full post: An Introduction to Shear and Blister Formation. Otherwise, here’s a short piece from that post:
Poor blister prevention outcomes are due in no small part to the misunderstanding of the cause of this obstinate injury. The force that causes ‘friction’ blisters is not friction. And it’s not rubbing. It’s shear. But if you ask 100 people the question “what causes blisters”, nobody would answer “shear”. Shear is the sliding of layers across one another – internal layers that are structurally connected. Those connections can break and when fluid fills that cavity, you have a blister! What Does Shear Look Like? Try this … Step 1: Place the tip of your right index finger on the back of your left hand. Step 2: Wobble it back and forth but keep it stuck to the same bit of skin. Notice how your skin stretches? This is shear and this is what causes blisters. Shear might look like rubbing but it’s not. Notice how your finger tip has not moved relative to the skin of the back of your hand? But your hand skin has moved relative to the underlying bone. This is shear. Your skin doesn’t need anything to rub over it for blisters to form. It just needs shear (this stretching of the internal tissue layers) to be excessive and repetitive.
Managing shear is key to managing blisters. Let’s look at several ways to reduce shear.
The first way is to make sure your footwear fits. Many people buy shoes that seem comfortable in the store but don’t make sure they feel ok by wearing them around the house for a few days. Make sure they have enough room in the toe box both in height and length. Make sure there is not undue pressure on soft tissues over any bony spots (sides of the forefoot, ball of the foot, sides and back of the heel, over the instep, etc.). Make sure they are not too loose, allowing too much movement leading to skin abrasions, hot spots, and then blisters.
Using a cushioning product is a second way to reduce shear. This might be a gel pad under the ball of the foot or under the heel bone, or a replacement insole meant to pad and cushion.
A third method is to manage skin moisture. This can include skin-drying strategies and skin lubrication. Studies have shown that you can reduce the incidence of blisters by keeping the skin either very dry or very wet. Drying the skin can be done with powder, benzoin, alcohol wipes, and antiperspirants. Lubricants can include SportSlick, BodyGlide, BlisterShield, and other popular products. Zinc oxide is also effective at controlling moisture. The method of having runners train with wet feet has been successfully used by Shirley Thompson and Vicky Kypta of the Jungle Marathon Amazon. They have found that the feet of their race participants have been better with this suggestion given to runners before the race.
The fourth method of controlling shear is with socks. This may include double layer socks or wearing two pairs of socks – a thin liner and usually, a thicker second sock. This allows movement between the two sock layers. Injinji toe socks are great for those with toe blister problems.
Next time, we’ll talk about a fifth way to reduce shear – Engo Blister Prevention Patches.
In the mean time, check out ZombieRunner for many products that can help with cushioning, skin-drying and lubricants, and socks.
Filed under: blister care, Foot Care, Footwear, Sports, Travel
Last week I read a report over at BirthdayShoes.com about a guy who completed the Jungle Marathon in the Amazon in Vibram FiveFingers. I was fascinated by what I read and contacted the race director who made the connection. Stuart Crispin sent me the article he submitted to Vibram.
“I recently completed the 2012 Jungle Marathon in Brazil, and in doing became the first person ever to take part in and finish this grueling event wearing a pair of Vibram FiveFingers (VFFs). With the help of a pair of VFF Spyridons men’s 43 I even managed to finish the worlds toughest endurance race, as listed by CNN, in 5th place overall. I did not wear toe socks at any time during the race. [Stuart’s overall time was 47 hours, 43 minutes.]
The race is a six-stage, seven-day self-supported foot race. Runners have to carry all of their food, clothing, hammock, sleeping bag/liner, medical kit and other mandatory kit, as well as 2.5 litres of water (picked up at every checkpoint). My rucksack at the start of day one weighed about 12.5kg. The longest stage on day five is a non-stop 108.5 km ultramarathon. The total seven-day distance covered was over 255km across swamps, dense jungle, mangroves, sandy beach, creeks, rivers and dirt roads. (Details at junglemarathon.com).
Before flying out to take part, I wrote to the race director who advised me not to wear VFFs suggesting they might not offer enough support for such a long distance race. I also emailed a previous competitor, who is also a physiotherapist for her advice on wearing VFF. Her response was ‘… FiveFingers will be a disaster… they will not offer your feet the support they need… they are not designed for such long distance running… and they won’t have enough grip to help you stay upright on the seriously wet and muddy terrain, particularly on the severe ascents and descents.’
Despite this advice I opted to go with my Spyridons. Thanks to the clever Kevlar lining in the sole I had every confidence they would give my feet enough support to avoid injury to the sole of my foot while running through the dense jungle, where the floor was covered in sharp spiky objects as well as spiky stinging insects like scorpions. I felt no impact at all underfoot and the Spyridons’ grip was more than adequate to cope with the muddy terrain. A week before going to Brazil for the race I wore my Spyridons to hike up Snowdon, the UK’s third highest mountain. They were great for that too, although while walking across large, wet slightly tilted rocks and boulders I could feel my feet slip slightly, but I think that may have happened in walking boots also. The hike up to the summit left me in no doubt that my Spyridons were the right choice for the Jungle Marathon.
The tough material used for the upper is still in exactly the same condition it was before the 255km race. There are no tears or cuts at all to the upper of both shoes, and the soles too are also damage free. The only minor sign of wear and tear is a very small section of the material on the outside of one of the big toe pockets, where it has very slightly come away from the sole. But in order to see it you have to look closely and after such a long way in some seriously aggressive and tough terrain, including deep bogs and swamps I think that is extremely impressive and shows how robust the Spyridons are.
I did have a concern about using the Velcro strap version as I wondered how it would hold up in the swamps and bogs. Some of the bogs were up to 1km long and over knee deep with mud. My concern was whether the strap would stay secure and tight when pulling my leg up out of the mud, as I did not fancy losing a shoe. However, the VFFs are designed to fit snugly to the foot so although on a couple of occasions the strap came undone the shoe remained firmly in place on my feet. But this did not happen during every swamp or bog, and there were many.
Every single day of the race I had several other competitors asking me about my choice of footwear, often questioning whether I would be able to finish the race. My reply was the same every day, that they were extremely comfortable and I felt no pain or any objects under foot at all. They looked amazed but also looked very impressed. Many of them said they were going to try using VFFs after the event. Perhaps even more impressive than the toughness of the shoe, is the comfortableness of the Spyridons for running and hiking. After running 255km I did not have a single blister on either of my feet, and that is dispite starting and finishing every day with wet soggy feet. The only sores I had on my feet were between a couple of my toes caused by sand getting between them during the 108.5km long stage. I had already run several miles on sand during the previous four stages without any problems with the sand at all. During the long stage I think it only happened due to having had wet feet since 4.30am at the very start of the stage when we started with a river crossing, and by the time I ran on sand I had been running with wet feet in 35 degree heat in almost 100% humidity for over 12 hours. Perhaps if I had put on a pair of toe socks I may have been able to prevent the sores at all but as they were only minor I opted to just carry on to the finish.
The race director, who advised against wearing VFF, saw me on day four at the first checkpoint and said she couldn’t believe I was still going wearing them, and going so well. She said every day she expected me to pull out with trashed feet and after the race told me how seriously impressed she was with me for finishing in 5th place and wearing VFFs for the entire race.
I had reservations myself about wearing VFFs and I don’t think my Bikilas, KSO’s or Classics FiveFingers would have been up to the task. But thanks to the Spyridons trail running qualities I was able to wear them. In my opinion the Spyridons are the most comfortable running shoe I have ever worn. I have run over 20 marathons on both road and off road, and several ultramarathons including multi-day events in the Sahara, the Atacama in Chile, the Himalayas and Scottish highlands, as well as 100km and 100 mile non-stop races. I have worn several different brands of running shoes, some of which have left me with horrendous blisters. Some have been ok when it comes to blisters, but even if I finished blister free I always felt ‘hot spots’ which is the start of a blister. I have never worn a running shoe that has left me with zero blisters and zero hotspots.
I would have no hesitation at all in recommending VFF to other runners and for trail/off road running at the moment in my mind there is no better option than the Spyridons.
I will definitely be using Spyridons for my future off road running and will continue to recommend them to other runners who always approach me at races and while I’m out training, asking about them and how they feel.
I would be happy for you to use this review if you wish, as I would like other people to know about my experience of using VFFs. I searched the web before the race looking for other reviews or advice on using VFFs in such extreme environments but the information out there was limited. No one has ever worn Fivefingers in such an event and I would be happy to share my experiences with others. I am also a qualified personal trainer, as well as a London based firefighter, and will recommend the sensible and safe use of VFFs to some of my clients where suitable.
I asked Stuart a few questions and here is what he wrote back, “The Jungle Marathon was my first multi-day race wearing Vibrams. Before that I ran the London Marathon in VFF Bakilas but since I hadn’t run further than 12 miles in them before the marathon the jump in distance was rather silly and I did get some minor pain in my left foot. But I didn’t get a single blister or hot spot and like in the jungle I ran with no socks. My longest run before the Jungle was 14 miles off road and I ran with wet feet and again had no blisters. I have run several multi-stage ultras and marathons and only the VFFs left me with no blisters. I know they probably won’t work for everyone but I won’t run in trainers ever again. Before wearing VFFs I used Injinji toe socks and they definitely helped reduce the amount and severity of blisters I got from running than when I wore normal socks (including two socks).”
Thank you Stuart for this great report and congratulations on your finish.
If you are interested in learning more about the Jungle Marathons, the links are below. Shirley Thompson, the race director, puts on challenging races, well run with a great safety record, and a professional staff. It is my hope to be at both these events next year.
In October 2010 I wrote a blog post about a runner at the six-day ThanksRockies who wore FiveFingers for the 115 mile race. If you want to check out the link, here’s the post: Vibram FiveFingers at the Gore-Tex TransRockies.
I have worked a lot of events. Every one has its one set of conditions that stresses the participants’ feet. Sometimes, it’s the dry heat of Death Valley or the rainy British Columbia coast, or the ups and downs on the trails of the many trail hundreds.
For years, the norm has been to avoid getting your feet wet. Wet feet often mean skin that is soft and can become macerated. In long events, and especially in multi-day events, that can lead to trouble. Taping or patching wet feet, or macerated feet, is very difficult. So it is best to keep your feet as dry as possible.
And then there’s the Jungle Marathon.
The Jungle Marathon is held in the Amazon Rain Forest of Brazil. This year’s race is held over October 4 to 13.The race is in the stunning State of Para – often referred to as the Caribbean of the Amazon. Competitors have the choice of two distances: 240km or 100km, which will be completed in stages throughout the week. The longer distance will include six stages and the shorter will include four. Imagine running through the jungle with stream crossings, wet foliage, wet trails, mud, and extremely humid conditions. Your feet are always wet.
At the Jungle Marathon runners have to be self-sufficient, carrying their food and provisions during the race. They are provided bottled water at designated checkpoints. Nights are spent sleeping in hammocks at campsites along the shores of the river.
Shirley Thompson is the race director and she stresses, “Our medical team has many years experience in remote locations. Your safety and well-being is our prime concern and we employ only the most experienced personnel to assist us.”
Shirley told me, “We always advise runners to train with wet feet so that they can focus on a strategy before they get to the jungle. We also tell them to buy your book and try to find a strategy that works for them. As far as footwear is concerned, we always emphasize trail shoes with good grip, and that comfort is the main factor.
I personally spend quite a bit of time in the jungle preparing the trail and doing a trial run of the course, and I always use the same strategy, which I found years ago in your book. I spray on two coats of New Skin Liquid Bandage, then wear SealSkinz hi-tops, with a thin lining sock. I have never had a blister.”
Vicky Kypta instructs new medics who join the team on foot care and she gives clinics for competitors in the United Kingdom on foot care and preparation for the race. I emailed her and asked about their strategy for managing runner’s feet. Here is her response.
“Feet are soaked from the start of each stage, so in the end it made more sense to get people used to their feet being always wet. We found runners had less problems during the race when they had trained with wet feet. There was a lot of hideous feet in the first couple of years of the event before we adopted this strategy.
As far as blister prevention is concerned, we encourage all runners to find a shoe/sock combination that works for them and to train in them including getting them wet. During the race, the runners are told to stop and deal with any hot spots as soon as they start which includes not waiting to get to a checkpoint. It is amazing how just stopping for 20 minutes to deal with feet saves so much time and pain later in the race.
Some runners have their own preferences on how to treat blisters and if they do then we follow their instructions otherwise we tend to drain non-blood filled blisters. On those hardy enough we the inject compound tincture of benzoin to help seal the space created by the blister, to serve as a local antiseptic, and to prevent further abrasion or loss of skin. However, due to the intense burning sensation experienced for a few moments after injection not all runners want this method used – so for all others we drain the blister and then use the benzoin over the top to provide a tacky surface to help the tape stick. Over the top of the blister we then apply a layer of fleecy web and tape over that using zinc oxide tape.
Over toes we just use tape without the fleecy web as otherwise it becomes too bulky resulting in the runner being unable to put their shoe on.
Some runners like to use Compeed on their blisters and whilst they are very good at protecting the blister we have found through experience that with an ultra event such as the Jungle Marathon, they are very difficult to remove should there be any further problems with the blister later on during the race and more damage is often caused in attempting to remove them so we therefore don’t encourage their use.
Over the years we have been very fortunate and have had very few macerated feet as at the end of each stage we get the runners to remove all the tape and to thoroughly dry out their feet. Blisters and problem feet are then freshly taped later that evening or the next morning ready for the next stage.
Despite the incredible punishment the runners feet endure during the Jungle Marathon, year after year we have very few cases of macerated or infected feet which I believe stems from early and effective treatment of problems as they arise.”
Vicky holds foot care clinics including medical care prior to the races to help provide the runners with increased knowledge to enable them to treat themselves more effectively which will hopefully reduce the amount of foot problems even further.
The Jungle Marathon helps their runners successfully complete the race because of their unique approach to foot care. Here are my observations:
- They encourage participants to train with wet feet
- They even suggest soaking your shoes and socks before heading out for a training run
- They give specific advice that runners find the best shoe and sock combination for their feet when wet
- After each day’s stage, they have runners remove their tape, which allows the skin to dry out – re-taping afterwards
This combination of advice and attention of the runners keeping their feet healthy for the multiple stages of the race works well. I commend Shirley and Vicky and the Jungle Marathon for their success with foot care.
I encourage you to check out their website and Facebook page. If you are looking for a stage race with adventure, this is a well-organized event.
Here’s the link to the Jungle Marathon’s website.
Here’s the link to the Jungle Marathon Facebook page.