The Second Line of Blister Defense
The second line of defense includes a variety of options. Skin tougheners, taping, orthotics, nutrition for the feet, proper hydration, anti-perspirants for the feet, gaiters, laces, and frequent sock and shoe changes each contribute to the prevention of blisters. Some of these options may be more important for your feet than for mine.
Knowing Your Blister Prevention Options
Skin tougheners work three ways. They coat the feet for protection, toughen the skin, and if using tape, help the tape or blister patches adhere better to the skin.
Taping provides a barrier between the skin and your socks to reduce friction.
Orthotics help maintain the foot in a functionally neutral position so arch and pressure problems are relieved. Small pads for the feet may also help correct foot imbalances and pressure points. Reducing these pressure points will help in reducing blisters….
The use of creams and lotions on dry and callused feet helps
soften the skin and make it resistant to blisters. The skin needs
nutrients, particularly in the heat of summer and the cold of winter.
Maintaining proper hydration helps reduce swelling of the feet,
often common after hours of running, so the occurrence of hot spots and
blisters is reduced. When you become fluid-deficient, the skin loses
its normal levels of water in the skin and easily rubs or folds over on
itself, leading to blisters.
Those with extra sweaty feet may find the use of anti-perspirants
helpful in reducing moisture on the feet that makes them more prone to
blisters.
Any athlete doing trails should wear gaiters to provide protection
against dirt, rocks, and grit. These irritants cause friction and
blisters as shoes and socks become dirty.
Adjusting shoelaces can relieve friction and pressure over the
instep and make footwear more comfortable. Several alternatives to shoe
laces are commonly found in running stores.
For those running extra long walks, runs, ultramarathons, or
hikes, frequent sock changes help keep the feet in good condition. Wet
or moist shoes and socks can cause problems as the skin softens,
maceration occurs, and skin layers separate. Changing the socks also
gives opportunity to reapply either powder or lubricant and deal with
any hot spots before they become blisters.
