Do you get running blisters Saschas got tips for blister prevention
The worst enemy of every runner: foot blisters. They are one of the most common injuries that occur when running. A blister on your foot can take the fun out of running, turning every step into sheer agony.
How do blisters form?
Blisters on the feet are formed by repeated rubbing between the sock, the running shoe, and the skin of the foot. The main causes of friction are sharp seams, wrinkled socks, and ill-fitting insoles or running shoes.
If the skin is irritated (for example, by rubbing) for an extended period, fluid will collect under the skin, forming a blister. Severe damage to the skin can even lead to blood blisters. Depending on their size and intensity, these sore spots are usually so painful that they make normal running virtually impossible.
First aid for Running blisters
If you notice a blister forming on your foot while running, you should probably end your workout early. This is the only way to prevent the blister from getting worse or even infected. Plus, if it hurts to put weight on your foot, this will affect your running style and can potentially lead to painful compensation patterns.
If blisters appear during a race or a running event, there is only one thing you can do: grin and bear it! Let a medic tape the sore spots to help reduce the rubbing if you can.
After you finish running, the first thing you should do is rest and let your foot recover. This gives your skin time to heal and doesn’t worsen the wound.
Tip from running expert Sascha:
“You can cushion small blisters with special gel bandages. These speed up the healing process and reduce the pressure of the shoe on the painful spot. If the blister is so big that you must pop it, ensure the needle is clean and sterile. Otherwise, you run the risk of infection and blood poisoning!”
Blister prevention for pain-free running
Of course, the best thing is to prevent blisters before they form. Prepare and take care of your running gear – even little things can cause problems. Use the following three tips to get your running shoes, socks, and feet ready for some pain-free running fun:
1. Your running shoes
- The most important thing is that your running shoes fit correctly and are not too small. To keep your toes from rubbing, a thumb’s space width should be between your longest toe and the toe box. This ensures that your foot has enough room to move on downhill sections. Also, your feet often swell on long runs. Therefore, you need some extra room so your feet don’t pinch or rub against the side of the shoe.
- Break in your running shoes and wear them around during the day a few times before you start training in them. This allows your feet to get used to the feel of the new running shoes. You should make sure to run 20-30 km in your running shoes before you use them in a race or a running event. If you track your runs and walks with the Adidas Running app, you’ll know exactly when you will reach this distance.
- Change your running shoes regularly. Painful hotspots often depend on the characteristics of the shoe. Changing running shoes frequently allows these sensitive spots to recover faster.
- If poor workmanship on the inside of your shoe is causing the rubbing, it often helps to tape this area or make it more flexible with Vaseline or baby powder. If this doesn’t work, you should return the shoe to where you bought it or seek the advice of a shoemaker.
- The insoles of a new running shoe can also cause blisters. Simply replace these with the insoles from an old pair of running shoes. That’s often enough to solve the problem. However, if your orthopedic insoles do not fit properly, you should have an expert file and trim them to reduce the friction.
2. Your socks
- Your sock is the interface between your foot and your running shoe. That is why it is essential to avoid rubbing here and ensure an equal pressure distribution. Your socks should fit properly and not be too thick: this keeps them from wrinkling, which can lead to rubbing.
- Make sure to break in your socks, too. You should never run a race or event in new or freshly washed socks. The material is usually too hard and hasn’t yet had time to adjust to your foot’s shape.
- Keep your feet as dry as possible. Socks made of synthetic fibers wick moisture away from the skin of your feet. Thus, your feet remain dry, making it harder for blisters to form.
- If you like to run without socks, use special triathlon shoes. These are designed for running without socks and provide more cushioning.
3. Your feet
- Your feet have to work hard when you run. For this reason, you need to take proper care of them. Regular foot care or a pedicure helps keep the skin supple and prevents hot spots from forming.
- It is probably a good idea to Use special gel bandages or tape on problem areas. Make sure there are no wrinkles when you apply them. In addition, you can spread foot repair balm or deer tallow cream on your feet before or after your workout. This cools the stressed skin, keeps it flexible, and prevents chafing.
- You also shouldn’t underestimate the ability of barefoot training to toughen up the skin on your feet. Plus, it is easier on your body, especially your joints, and strengthens your foot muscles.
Another tip about Whether you get running blisters: Sascha’s got tips for blister prevention
Running can be a great way to stay in shape and improve your cardiovascular health. However one common issue that many runners face is blisters.
Blisters are caused by friction and pressure on the skin, often from ill-fitting shoes or socks. If you’re tired of dealing with painful blisters every time you hit the pavement, Sascha has some tips to help prevent them.
Choose the right shoes and socks.
One of the most critical steps to prevent blisters is to ensure you have the right shoes and socks. Your running shoes should fit properly and provide enough support and cushioning to prevent excessive rubbing. Please be sure to look for shoes with a snug but not too tight fit, and ensure they have enough room in the toe box to prevent rubbing.
Similarly, your socks can also make a big difference in preventing blisters. Look for socks made of moisture-wicking material to help keep your feet dry and reduce friction. Avoid cotton socks, as they can trap moisture and increase the likelihood of blisters.
Use blister prevention products
There are many products available that can help prevent blisters while running. Some popular options include –
- Moleskin or blister pads – These can be placed over areas prone to blisters to reduce friction.
- Anti-chafing balms – These products help to reduce friction and prevent blisters from forming.
- Toe separator socks – These socks have individual compartments for each toe, reducing rubbing and decreasing the risk of blisters.
Experiment with different products to find what works best for you and your running routine.
Properly break in your shoes
New running shoes can often cause blisters if not properly broken in. Before taking your new shoes out for a long run, wear them around the house for short periods to help them adjust to your feet. This will help prevent blisters caused by stiff or ill-fitting shoes.
Keep your feet dry
Moisture can increase the likelihood of blisters forming, so keeping your feet dry while running is essential. Consider using moisture wicking socks and changing them regularly if you sweat a lot. You can also sprinkle some talcum powder on your feet before putting on your socks to help keep them dry.
Regularly check your feet
During and after your run, regularly check your feet for hot spots or areas of rubbing. If you feel any discomfort or redness, take a break and address the issue before it turns into a blister. This can help prevent blisters from forming and getting worse.
Listen to your body
Lastly, listen to your body while running. If you start to feel discomfort or pain, address the issue before it becomes a bigger problem. Ignoring pain or pushing through discomfort can lead to more serious injuries, including blisters. Take care of your feet; they will thank you in the long run.
By following these tips from Sascha, you can help prevent blisters and enjoy your runs pain-free. Remember to choose the right shoes and socks, use blister prevention products properly, break in your shoes, keep your feet dry, check your feet regularly, and listen to your body.
With attention to detail and proactive measures, you can say goodbye to painful blisters and hello to happy running!