Most cases of running blisters aren’t medical emergencies, but shouldn’t be ignored — especially when they’re too painful. Find out how to treat them!
Run long enough, and blisters are bound to pop up. There’s no way around that.
But… What’s a running blister?
Blisters are the annoying little bumps caused by continuous friction, forcing the outer layers of the skin to rub together, break apart, and fill with gross fluid.
Anything that makes the friction worse exacerbate running blisters, including improper running shoes (too tight or too loose), bad running form, and foot anomalies, like hammertoes, and heel spurs.
For more on blisters and the science behind treatment, check the following scientific articles:
Want to avoid running blisters in the future? Here’s my tips:
Shoes are often the source of the blisters for most runners. Begin by running in proper running shoes.
As a rule, leave enough wiggle room inside of the shoe — but not too much.
Shoot for at least a thumb’s width of space between your longest toes and the end of the shoe.
What’s more? Try out different pairs before you make your mind!
Here's a quick and easy way to ensure your shoes are securely locked down at the heel, providing a snug fit that prevents slippage, blisters, and even painful black toenails, which are common concerns for runners.
By following this simple technique, you can enhance your overall comfort and stability during your runs, reducing the risk of injury and allowing you to focus on your performance rather than worrying about your feet.
Make sure that your feet, socks, and shoes are properly dry before you gear up for a run.
Especially in Ultra distance events, regular sock changes will help to reduce the chances of your skin reaching the kind of moisture levels that lead to blister formation.
Proper running socks offer extra support for your feet, stave off moisture, and can reduce the friction that causes those nasty blisters.
Start by avoiding cotton socks as these soak up sweat and moisture, increasing blister risk.
Instead, go for blister-free socks.
I’d recommend this anti-blister socks on Amazon, I'm using them and I haven't any blister foor a while.
Running-specific socks help wick moisture away from your skin faster than cotton material.
Do you have a bad history of blisters? Try doubling up on the socks to be double sure.
When you wear two pairs of socks, the rubbing occurs amid the socks instead of between the sock and your own skin.
Another thing you can do to prevent running blisters is to moisten your feet before a run.
Lubricants help you minimize the friction that can lead to blisters.
These provide a protective, un-intrusive barrier between your skin and your trainers, keeping you blister-free from your first step to the last.
Apply these lubricants regularly, especially on trouble areas. I’m talking about dry skin or skin with cracks.
I personally prefer to use petroleum jelly because it’s cheap and easy to find.
Popular running friendly brands include, Runners Lube, Body Glide, Chamois, and Sports Shield. You take your pick.
Just slather on too much, or else your feet slide around in your shoes.
I hope after reading this you won't have any more problems with blisters during and after your runs!
Most cases of running blisters aren’t medical emergencies, but shouldn’t be ignored — especially when they’re too painful.
In fact, some blisters can get infected if you don’t take care of them early and properly.
To properly and safely drain a running blister do the following:
running blisters are common and caused by friction. To treat them, sterilize a needle, drain carefully, and apply antiseptic cream.
To prevent blisters, wear well-fitted shoes, keep feet dry, use proper running socks, and apply lubricants like petroleum jelly.
These steps can help you run comfortably without blisters.
Start your running journey today!
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