Blisters are very predictable. Take three elements, moisture, friction, and heat, common to your feet when you run, and the likelihood of a blister appearing is high. The longer these elements exist on the feet, unattended to, the greater the risk. So, what can we do to reduce one or more of these elements?
Proactive or Reactive
You have the option of being proactive or reactive in managing
blisters. The proactive runner chooses to take steps to prevent
blisters before they develop. The reactive runner treats the blisters
after they develop. Many reactive runners simply think blisters are a
normal part of running. Wrong! Working with the blister prevention
options below can help eliminate one of the most troublesome problems
in walking, running, hiking–any sport that stresses your feet.
The first order of business is to recognize that you, and you alone, need to find what will work on your feet. Others can give suggestions, but what works for another may not work for you. What follows is a synopsis of options you need to consider….
The First Line of Blister Defense
There are several blister reducing options that should be our first
level of defense. The first concern is that our footwear fits well. That means a shoe or boot with a wide enough toe box to allow the toes to breath and wiggle; a good heel counter that anchors the heel in place; is either supportive or cushioning, based on your foot type; no seams or places that rub; and an insole that supports the arch where it needs support. Both shoes should feel "right."
Proper socks are a key priority. Moisture-wicking
socks are available from almost every sock manufacturer, and given a
choice, should always be picked before an all-cotton sock. Double layer
socks offer an inner layer that moves against the outer layer, reducing
friction to the skin. Try several different types of socks of various
thickness’ and fabrics.
Lubricants are next on the list. Most runners grew up using a
lubricant, usually the age-old standby, Vaseline. Many runners also use
Bag Balm, a salve with healing properties. Other popular lubcricants
include BodyGlide, Sportslick, and BlisterShield. Newer,
state-of-the-art lubricants may contain silicone or antifriction
polymers, like Friction Zone and Hydropel. The trick with lubricants is
to reapply them frequently, being sure to clean off the old layer
before another application. If your skin becomes too tender from the
softening effects of the lubricant, then a powder may be in order.
Powders can help reduce friction by absorbing moisture. This
reduces friction between the feet and the socks. Dry skin is more
resistant to blister formation than skin that has been softened by
moisture. Beware of powders that cake up and cause blisters. Good
powders will absorb many times their weight in moisture. Several good
powders are Zeasorb, Gold Bond, and Odor Eater’s Foot Powder, and
BlisterShield Miracle Powder.
Our next post will talk about the second line of defense in blster prevention.