Most of us have felt it before.... you start to notice a slight rubbing on your foot or a "hot spot" and before you know it, it has turned into a blister!
Blisters are the number one injury experienced by hikers and runners, and they aren't the easiest thing in the world to treat once you do have one. Therefore, knowing how to prevent them is an important piece of knowledge to possess if you spend a lot of time on your feet.
Of course, most of the time blisters are not dangerous, although you should follow the advice of a medical professional when it comes to treating them. And while it might be tempting to pop them, that can be a bad idea because of the risk of infection.
Due to the problems they can cause, prevention is much better than the cure, so let's look at how to prevent blisters when hiking or running so you don't need to take time out of your training schedule or treat them in the first place!
What are blisters?
Blisters are small pockets of fluid that occur when your skin is damaged by heat and/or friction and rubbing.
These can develop anywhere on the body but are most common on the feet.
That fluid that collects under the damaged skin is produced by the body to cushion the tissue underneath. This protects the tissue from further damage and allows it to heal.
Why do you get blisters when running?
There are a couple of reasons that you may get blisters while hiking or running:
Friction
Friction is one of the most common causes of blisters. When the skin is subjected to repeated rubbing or pressure against a surface, such as shoes or socks, it can cause irritation and inflammation. The outer layer of skin can become damaged, and the layers of skin can separate, creating a pocket of fluid that forms a blister.
Friction can be caused by a variety of factors, including activities that involve repetitive motion or prolonged standing, tight or poorly fitting shoes, and even the material of clothing or equipment. Additionally, when the skin is wet, it becomes more susceptible to friction, which is why people often develop blisters on their feet when they wear wet or sweaty socks or shoes.
To prevent blisters caused by friction, it's important to take steps to reduce rubbing and pressure on the skin. This can include wearing shoes that fit well and are made of breathable materials, choosing socks that reduce friction and wick away moisture, and using protective padding, such as moleskin, on areas that are prone to blisters. Taking breaks from activities that involve prolonged standing or repetitive motion can also help prevent blisters from forming.
Moisture
Moisture is another factor that can contribute to the development of blisters. When the skin is wet, it becomes more susceptible to damage and is more likely to develop a blister. This is because the moisture softens the skin, making it easier for friction to occur and causing the layers of skin to separate. Moisture can come from a variety of sources, such as sweating, exposure to water or other liquids, and even high humidity levels. People who engage in activities that involve sweating or exposure to water, such as athletes or those who work in wet environments, are particularly prone to developing blisters caused by moisture. To prevent blisters caused by moisture, it's important to keep the skin as dry as possible. This can include wearing breathable clothing and footwear, using moisture-wicking socks, and using talcum powder or other absorbent materials to keep the skin dry. In addition, taking breaks to allow the skin to dry out and using a towel or other absorbent material to dry the skin can also help prevent blisters from forming due to moisture.
Heat
Heat can contribute to the development of blisters, particularly in running shoes or hiking boots. When the feet become too hot, the skin can become soft and more susceptible to damage, making it easier for friction and pressure to cause blisters.
Running shoes and hiking boots can become hot due to a variety of factors, such as exposure to direct sunlight, high ambient temperatures, and extended use. People who engage in activities that involve running or hiking for extended periods, particularly in hot and humid conditions, are particularly prone to developing blisters caused by heat.
To prevent blisters caused by heat, it's important to take steps to keep the feet cool and dry. This can include choosing shoes that are breathable and made of materials that allow air to circulate around the feet. Additionally, using moisture-wicking socks can help keep the feet dry and reduce the risk of blister formation.
Wearing the wrong shoes
Wearing ill-fitting shoes can cause discomfort and even pain, as well as increase the risk of developing blisters. When shoes are too tight or too loose, they can cause pressure points and rubbing against the skin, leading to irritation and blister formation. Tight shoes can create friction and pressure that can cause blisters to develop on the toes, sides of the feet, and heels. Loose shoes can cause the foot to slide around inside the shoe, creating friction and rubbing on the skin that can lead to blisters. It's important to choose shoes that fit well, with enough room for the toes to move freely and without pressure points or rubbing. In addition, wearing socks made of breathable materials and using moleskin or other padding materials on areas that are prone to blisters can help prevent them from forming due to ill-fitting shoes.
The good news is that we know how to avoid blisters when running. There are several different methods which will work for different kinds of runners.
5 ways to prevent feet blisters when running
There are several different methods you can follow which make it less likely that blisters will form. Here are 5 ways you can prevent blisters when running:
Choose the right socks
Choosing the right socks is an important step in preventing blisters. Socks that are too thin, too thick, or made of the wrong materials can increase friction and contribute to blister formation. When choosing socks to wear with running shoes or hiking boots, it's important to select socks that fit well and are made of moisture-wicking materials, such as synthetic blends or merino wool. Moisture-wicking socks help keep the feet dry, reducing the likelihood of friction and blisters. Additionally, padded socks can help absorb shock and reduce pressure points, further minimising the risk of blister formation. It's also important to avoid socks with seams that can rub against the skin, causing irritation and blister formation. By choosing socks that fit well, are made of the right materials, and provide adequate padding and protection, it's possible to reduce the risk of developing blisters while engaging in physical activity.
Running and hiking socks are specifically designed to reduce the chances of blisters forming. Quality socks will draw moisture away from the skin (something known as wicking). They will also not use any uncomfortable seams which could cause rubbing and friction.
Get your shoes or boots properly fitted
Getting properly fitted shoes or boots is essential in preventing blisters. Shoes or boots that are too tight or too loose can cause rubbing and friction against the skin, which can lead to blister formation. To get properly fitted shoes or boots, it's important to have your feet measured by a professional. A professional fitting can help ensure that the shoes or boots provide the right amount of support, have the correct amount of space in the toe box and heel area, and are the right width for your feet. It's also important to try on shoes or boots with the socks you plan to wear during physical activity to ensure the best fit. Additionally, it's important to break in new shoes or boots gradually, wearing them for short periods initially and gradually increasing wear time. This helps ensure that the shoes or boots conform to the shape of your feet and minimize friction and rubbing. By getting properly fitted shoes or boots and breaking them in gradually, it's possible to minimise the risk of developing blisters and other forms of skin irritation.
Keep your skin dry
Keeping the skin dry is an important step in preventing blisters. Moisture softens the skin, making it more susceptible to damage from friction and pressure, which can lead to blister formation. To keep the skin dry, it's important to wear breathable clothing and footwear that allow air to circulate around the skin. Additionally, using moisture-wicking socks made of synthetic blends or merino wool can help absorb sweat and keep the feet dry. Applying talcum powder or other absorbent materials to areas prone to sweating, such as the feet or hands, can also help reduce moisture and prevent blisters. If the skin becomes wet from exposure to water or other liquids, it's important to dry it thoroughly to prevent moisture-related blister formation.
Use a product like Blister Wool
The properties of wool have long been known to help out with a lot of the things that cause blisters.
Blister Wool, also known as hiker's wool or foot wool, is a natural fiber that is commonly used to prevent blisters. Blister Wool is made from a blend of soft, natural wool fibers that are specially treated to create a dense, cushioned material. When placed inside shoes or boots, blister wool helps absorb shock and reduce pressure points, which can minimize the risk of blister formation. Additionally, blister wool is highly absorbent and helps wick moisture away from the skin, keeping the feet dry and reducing the risk of friction and rubbing. Blister Wool can be cut to size and placed inside shoes or boots, or used as a barrier between the skin and shoes or boots to provide additional cushioning and protection. By using blister wool or hiker's wool, it's possible to reduce the risk of developing blisters and other forms of skin irritation caused by friction and pressure during physical activity. This is why Blister Wool has become a go-to product for people who deal with blisters on their runs or hikes.
Tape up your feet
Taping the feet is a popular technique for preventing blisters during physical activity. Taping helps reduce friction and rubbing against the skin, which can cause blister formation. The most effective taping method involves using a thin, breathable tape, such as athletic tape or kinesiology tape, to cover areas of the foot prone to blister formation, such as the heels or toes. The tape should be applied in a smooth, even layer, without any wrinkles or folds that could cause additional rubbing or irritation. The tape should also be snug but not too tight, allowing for comfortable movement and circulation. Taping the feet can also provide additional support and stability, helping to reduce the risk of other foot injuries during physical activity. It's important to note that taping is not a substitute for proper footwear and sock selection, and should be used in conjunction with other blister prevention techniques for optimal results.
Stop blisters when running & hiking
Getting blisters is incredibly annoying and can really put your training schedule out of sync. By knowing how to prevent blisters you reduce the chances of pain and discomfort and avoid ever having to take injury breaks.
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