Blisters are far from the most painful foot and ankle condition that a person can develop, but they certainly can be annoying, and they can also cause larger issues if they lead to the onset of an infection. Blisters tend to be more common in people who spend a lot of time on their feet, which is why runners are particularly susceptible to their development. Not only can this make every step painful, but it can also make it difficult or impossible to continue running in the short-term, so it’s imperative that you work to prevent blister onset. Below, we share six tips for preventing blister formation if you’re a runner.
How To Prevent Blisters
Before we share some tips on how you can prevent blisters from forming, let’s explain why blisters develop in the first place. Blisters develop when a tear occurs between the epidermis and dermal layers of the skin. This then leads to the formation of a cleft that fills with blister fluid as your body works to repair the tissue damage, creating a fluid-filled blister. This skin tearing is more common when certain conditions are present, including:
- Repetitive motion and friction on the area
- Sweat, which softens the skin
- Poorly fitting shoes
If you’re running and sweating in shoes that don’t fit the greatest, it’s easy to see how blisters can form on the back of your ankle or in other areas of you foot. So how can you work to prevent blister onset? Here are some tips from an orthopedic specialist:
1. Wear The Right Shoes – Wear running shoes that fit properly. Shoes that are too tight or too loose put excessive pressure on certain areas of your skin.
2. Limit Shoe Height – Shoes that are overly high on the back of the ankle can increase your blister risk. Consider a running shoe with a low- or mid-level height on the back of the heel area.
3. Choose Your Socks Carefully – Avoid 100% cotton socks, as those will retain sweat and moisture, in turn softening the skin. Invest in some moisture-wicking socks to help limit skin dampness.
4. Protect Sensitive Areas – Consider putting a lubricant like petroleum jelly or a Band-aid over sensitive areas of your skin to provide an extra layer of protection.
5. Slowly Break In New Shoes – If you’re switching to a new running shoe, or it’s been a while since you’ve laced up an old pair, be sure to slowly increase your mileage. Taking on too much stress in a new shoe can lead to blister onset, so gradually build up your mileage.
6. Check Your Feet – Check your feet before and after a run to assess the health of your skin, and take steps to protect an areas that appear prone to blister onset.
If you’re hoping to run more in the new year or train for your first or next marathon, keep these tips in mind so that blisters don’t slow you down! And for assistance managing large blisters or other foot conditions that may develop during your training, reach out to Dr. Silverman and the team at Silverman Ankle & Foot today at (952) 224-8500.
