Running and Blisters

Captain Haddock of Tintin fame might have shouted, “Blistering Barnacles!”, but we haveblister haddock come across a number of runners who have shouted out, “Blistering blisters!”. The small ones can cause a bit of discomfort, the big ones, however, can destroy a run or race.  The unfortunate reality of this article is that you might try all these pointers yet still come up with some. So, with your new-found sense of confidence, let’s have a look at the subject.

Understanding how they come about.

  1. Friction.

Anything that causes friction can cause a blister. Friction causes heat, the body sends fluid to cool down the area and thus you get a blister.

2.   Shearing forces on the skin.

A portion of skin that is twisted will develop micro tears that will fill with fluid, and thus create a blister.

A blister can thus be likened to your skin crying.

blisters 1So what should you do to prevent them?

  1. A well cushioned shoe will more gently hold the foot. Pop in, we take running shoes really seriously and will do our best to put you in the right shoe for your foot type and running style.
  2. Use an anti-friction cream. These contain lanolin and thus reduce friction.
  3. Put a bit of talcum powder into your shoe. This will help absorb moisture in the shoe.
  4. Experiment with different socks. We have had really good results with the 1000 miler socks. These socks have a double layer of cloth so that the first sheet touches the foot and the second sheet touches the shoe with the resultant friction taking place between the two surfaces, and not your foot.
  5. Look at using an antiperspirant lotion on the foot. This will prevent the shoe picking up too much moisture.
  6. Triathletes and Ultramarathon athletes will often run during hot times of the day. The danger of using copious amounts of water to cool down is that some of it will end up in your shoes. This will increase your chances of picking up a blister. Some shoe manufactures make shoes with drainage holes. Some runners love these, while some have found that the holes pick up stones which enter into the shoe.
  7. Diabetics need to be more careful with blister care and should consult a health professional if concerned.



About sbrsport

SBR Sport specialises in Swimming, Biking and Running. On the medical side we are able to do intensive bike setups, leg assessments and soft tissue release. Follow us on twitter - and/or facebook -
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