Runner's Corner
Be Blister Free
April 2008 Runner’s Corner
By Kitty A. Consolo, Ph.D.
With April showers predicted for most of the month and many great races on the race calendar, often the combination of rain and racing end up creating some serious blisters. This months Runner’s Corner will help you prevent them and treat them.
Blister Prevention
Check shoe fit
If you haven’t done much speed work or racing lately, check out your shoe fit. Be sure you have at least a thumb’s width at the end of your longest toe and that there are no places where you shoe is rubbing. Often winter running with salt on the roads tends to shrink the toe box a bit and when you start to race and aim for a faster pace, that’s when the toes begin to feel crunched and blisters appear.
Wear good socks
If you haven’t invested in athletic socks made for running, you are missing out on some great comfort. There are several good places to find such socks including roadrunnersports.com or their new store in Gahanna. There are also “blister-free socks”, they come with a double layer to help avoid friction and they really work. Be sure to wear the socks you plan to run in with the shoes you plan to run in and try them on mid-day or later, as this is when your feet swell a ½ size, to make sure the fit it good.
Apply Sunscreen-type products to your feet
Over the years I have found one of the best lubricants that keeps my feet from rubbing and blistering is to apply a water-proof sunscreen (I use Bananna Boat for Kids) to your feet and then put on your socks. Unlike Vaseline, these products absorb well into your skin but also do not wear off in the long run, providing great protection. I find this works even better than the glide product make to prevent blisters and chafing.
Lace Shoes Comfortably
Be sure you have allowed your feet to swell some after your warm up and check your lacing. If you are a morning runner or racer, it is easer to start with your feet a slightly smaller size until you have run some miles on them and then you realize how tight your lacing is. Be sure to allow enough warm up before a race to see if the lacing is appropriate.
Blister Treatment
Even if you have done all of the above, running and racing in heavy rain or on steep uphills and downshills can still sometimes lead to blisters. Regardless of the cause, take them seriously as an untreated blister an become a serious life-threatening infection if ignored. Years ago, I got a blister under my big toe after running a hilly half marathon. I put some antibiotic cream on it the first day but they ignored it and within a few days, noticed red streaks climbing up my legs. Fortunately I went to a doctor and got on heavy antibiotics as I had the start of blood poisoning!
Disinfect the area until healed
Be sure to constantly disinfect your blister until it has healed. Wash and clean the area well with soap and water, then use hydrogen pyroxide and carefully dry. Depending on the type of blister you may also want to apply an antibiotic cream. If there is persistent redness or redness that starts spreading be sure to see a doctor immediately.
Second Skin
A great product I have used for years that has allowed me to continue to train even with raw blisters is Second skin made by Spenco. It was developed for burn patients and comes in foil-sealed packages. It resembles a thin jelly-like substance that is sterile and can be cut and applied to cushion your blister after you have cleaned it. I do not like the liquid second skin that you apply, it does not leave enough cushion and really burns if you have a deep blister. The second skin can be attached with athletic tape.
Cut a cushion donut
If the blister is in a place that gets a lot of friction such as the back of your heal, you can also buy some adhesive cushions like corn cushions and place them around the blister so that there is no pressure on the blister. You may even want to cut out part of your shoe that rubs if you have an older pair to allow maximum healing.
Avoid running if you can not use proper form
If you have done all of the above but have to resort to limping or altering your stride, avoid running until the blister heals and do some cross training that does not irritate the blister. If you choose swimming, be sure to be in chlorinated water and take care to wear footwear in public showers so that you do not pick up additional bacteria or fungus in the blister.
Summary
Many causes of blisters such as improper shoe or sock fit, not lubricating your feet or tying ones shoes too tight can be minimized to avoid blister formation. In the event one gets a blister, especially in the foot area, treat it immediately and carefully until it is fully healed. Blisters can lead to more serious infections as well as create other injuries by running with a different gait to compensate. Hopefully you will stay blister free and enjoy a great spring of racing. See you on the roads and check out some of Premier Sport upcoming racing such as the Panerathon in Centerville April 26th, a great race, super eats and a very good cause!
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