Blisters are formed when the skin is exposed to prolonged irritation -- usually friction or uneven pressure. Blisters form quickly when the skin is moist and hot, because the skin is supple. A jogger's sweaty feet are the perfect environment for blisters to start. Avoiding blisters while jogging is all about preparation and proper equipment, including shoes, socks and topical skin treatments.
Step 1
Choose shoes that fit snugly in terms of length, width and most importantly, volume. A shoe that is too large will allow your foot to slide, creating irritating friction. A shoe that is too small will bind and pinch your foot, causing irritation.
Step 2
Break in new shoes before wearing them on long runs. New shoes are typically stiffer and more prone to causing irritation and blisters.
Step 3
Apply cushioning bandages, like moleskin, to problem areas including your heels and the balls of your feet.
Step 4
Wear socks that have plenty of cushioning and are not abrasive.
Step 5
Apply anti-chafing bandages that help reduce friction from socks and shoes.
Step 6
Stop jogging if you feel a blister starting. Rest your feet.
Tips and Warnings
- If a blister forms and fills with fluid, do not attempt to drain it during your jog. Wait until you get home and can use a sterile needle to drain the fluid and apply an antibacterial cream.
- A punctured blister is an open wound. Keep it protected to prevent infection.
Things You'll Need
- Properly fitted shoes
- Moleskin
- Cushioning socks
- Anti-chafing bandages
