Nearly every distance runner has been plagued by blisters at some point. Blisters can slow you down and make running uncomfortable or take you out of running altogether, if severe enough. Some simple self-care steps can help you treat blisters. Also, follow basic running precautions to avoid blisters from forming on future runs.
Causes
Blisters develop when the skin is repeatedly rubbed. The skin becomes irritated and a sac containing fluid forms at the affected area. The culprit for blisters that result from running is almost always the shoe you wear. Running shoes that do not properly fit increase the amount of friction between your foot and the shoe. This is true for shoes that fit too tightly and shoes that are too loose and don't provide enough support for your feet. Certain types of socks also can cause your skin to become irritated and spur blisters.
Treatment
As long as the blister does not impede your running or cause too much pain or discomfort, leave the blister alone. It's better to leave a blister intact if possible, as the skin provides a protective barrier against bacteria. Blisters that are painful and affect your running can be treated by carefully draining the fluid from the sac. To drain a blister, wash your hands and sterilize a clean, sharp needle with rubbing alcohol. Gently swab the blister with rubbing alcohol and puncture the blister at several spots around the edge. Apply gentle pressure to the blister to force out the fluid. Leave the skin intact as much as possible to help expedite the healing process. Carefully rub an antibiotic ointment onto the skin and cover it with gauze or a bandage.
Shoe Fitting
An occasional blister here and there is normal, but if you develop blisters on a regular basis, you should consider replacing your running shoes. Chances are that your shoes do not fit properly. Your running shoes should provide a snug fit that doesn't allow your foot to shift around inside. Lace them up tightly to help keep the foot in place but don't pull the laces so tight that they affect your running or impede blood flow. Ensure your shoes provide proper support around the heels and toes but don't wear shoes that crowd your toes.
Remedies
To help avoid blisters form forming in the future, try wearing special running socks designed to reduce blister growth. If you wear regular socks, opt for cotton socks, as they are less abrasive against the skin than nylon socks. Try socks of different thicknesses to see which sock provides the best support and comfort. To further reduce friction, apply a thin coating of petroleum jelly on your feet. Don't over do it, however, as too much petroleum jelly can create a slushy feeling when running. Finally, some runners apply duct tape to sensitive areas on the foot. Make sure your feet are dry first before putting on duct tape.
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