Blisters are one of the most annoying injuries that can happen to a runner. Although blisters do not seem like a serious injury in theory, a bad blister can make it impossible to run for days. Knowing how to prevent and treat blisters can be a real life saver to a runner’s training schedule
Blisters are caused when one layer of skin is separated from another layer due to friction. When the sac created by this separation fills with water or blood, a painful fluid filled bubble will appear. This bubble has the potential to continually enlarge if a runner’s foot continues to rub against his or her shoe.
The treatment plan for blisters depends on their size. If a blister is less than one inch across, take a watch and wait approach. Don’t try to pop small blisters because you could only make things worse and possibly cause an infection. You can still run if it is not painful, but make sure that the blister is protected from any friction. One way to do this is to buy a moleskin pad and cut out the center so that the blister is uncovered.
If a blister is over 1 inch across, it is okay, and advisable, to release the fluid. In order to safely pop a blister, use rubbing alcohol to sterile a needle. Gently penetrate the side of the blister with the needle and carefully apply pressure to drain the fluid – don’t remove the outer layer of skin. Use either antibiotic ointment or soap (or both) to clean the area and apply a bandage. Don’t sleep with a bandage on, as the fresh air will help the sore spot heal.
In order to prevent blisters, make sure that you are running in proper running shoes and socks. The number one cause for blisters is ill-fitting shoes that rub against parts of the feet. Spend more on socks that are specifically designed to lessen the amount of friction for your feet. Additionally lubricant on especially sensitive areas of feet; there are many excellent “runner’s lube” products on the market that will save your feet from harmful friction. Finally, I have heard many good things about the use of tincture of benzoin, which is a substance that gain be used to not only toughen up the skin, but to help drain fluid from a blister.
The most important advice is not to underestimate the negative consequences of a blister. Although it may seem like a minor injury compared with something like a stress fracture, it can cause a great deal of pain. If you are vigilant about protecting small blisters when you see or feel them, you will be able to ensure that they do not destroy your training plans.
