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How to prevent blisters

Foot blisters are one of the most common running injuries. Find out what causes them, how to treat them and most importantly, how to prevent them.

What are blisters?

Blisters are basically pockets of skin filled with fluid. They form when the layers of the skin (dermis and epidermis) separate and fluid flows into the gap, causing pressure and swelling.

You can also get a blood blister if blood flows into the gap between the layers of skin.

What causes blisters?

Blisters are caused by a combination of friction and moisture around the feet. That’s why they’re a problem for runners; your shoes rub against your feet as you run and sweat keeps the area moist.

How to prevent blisters

It is possible to avoid blisters – try these tips:

  • Make sure you buy good quality running footwear and get expert advice from a running shop about what shoes are right for your needs. Avoid shoes that press against the tops or sides of your toes, and shoes with a higher ankle counter, higher heal counter, or unusually high instep.
  • Don’t wear new shoes for a long run or race – put on a comfortable, worn-in pair instead.
  • Invest in some sports socks, which are designed to draw moisture away from your feet. Just because socks have a sports label, it doesn’t mean they’re always suitable for running. For example, cotton socks tend to absorb moisture and then the fabric dries hard, increasing the risk of blisters.
  • Try to keep your feet dry while you’re training. If it’s easy to avoid a puddle or wet grass, then do so.
  • Apply a drying agent (for example methylated spirit) to areas of your feet that are prone to blistering, but avoid getting any onto existing blisters as this can be very painful.

 

Is it a good idea to pop blisters?

The size and location of a blister determines whether you should pop it or not.

Ideally you should keep blisters intact because while they’re closed, they’re sterile and unlikely to get infected.

However, if a blister is in a prominent place where it’s put under pressure or rubbed against, popping it is often the best option.

To pop a blister, lance the side of it with a clean needle and gently squeeze it to drain the fluid. It’s best to leave the top of the blister in place to keep out dirt and germs as it heals.

Put an antiseptic dressing over the blister and change this regularly. Make sure the dressing fits well and doesn’t move around when you’re wearing shoes.

How to treat blisters

Whether a blister has burst naturally, or you’ve deliberately popped it, it’s best to follow the same advice of applying an antiseptic dressing and changing it regularly.

There’s a greater risk of infection from blood blisters so be extra careful with them. See your doctor if you’re concerned about a blister or if you experience severe inflammation, redness, pain or swelling.

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      Our 16-week Training Plans will guide you right through to the Start Line

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