Runners commonly complain about developing blisters on their feet, particularly on the toes, soles, insides and heels of the feet. Blisters are liquid-filled bumps that develop when the combination of heat, friction and sweat repeatedly irritate the surface of the skin. Shoes that do not fit well, socks that don't protect the skin, and very sweaty feet are all factors that can cause blisters while running, especially on the inside of the foot.
Running Shoes
To reduce your risk of developing blisters on the inside of the foot while you run, make sure your foot fits snug inside the shoe. Too much or too little space increases your foot's chance to rub against the side of the shoe. Never go on extended runs with new shoes. Slowly break your shoes in by wearing them for an hour or so throughout the day; keep your runs brief until your feet feel comfortable and snug in the shoes. A short test run can also help you identify possible manufacture defects or malformations in the shoe that can irritate your foot.
When buying running shoes, shop in the middle of the day when your feet experience a natural swelling. Wear socks that you will wear during your runs to help gauge proper shoe width and size. Measure both feet and purchase shoe sizes accordingly. Try both shoes on and make sure there are no factory defects inside the wall of the shoe that interfere with the placement and comfort of your foot. Check that the shoe does not rub uncomfortably against any part of the inside of the foot.
Prevention
Use clean, dry, breathable socks when you run; make sure your socks do not have holes. Consider bringing extra pairs of socks that you can switch into immediately after your workout. Specialty socks like athletic socks or seamless socks may provide extra cushioning and protection in areas of the feet that commonly experience high friction, and may be a good investment for the avid runner. Apply moleskin on the insides of the foot where you are prone to develop blisters. Try reducing friction by applying a lubricant or talcum powder to blister-prone areas on the feet.
Blister Care
Keep the blister in tact if it isn't too painful and hasn't already popped -- as the skin acts as a natural protective layer to keep out bacteria and dirt, according to the Mayo Clinic. Cover a small blister with an adhesive bandage; cover a large blister with a porous, plastic-coated gauze pad that absorbs moisture.
While blisters usually heal on their own, you can alleviate blister pain or pressure. Wash your hands and the blister area with soap and water and then swab the blister with rubbing alcohol. Using a sterilized needle, puncture the blister near its edge to drain the fluid, but do not disturb the overlying skin. Apply antibiotic cream on the blister and then cover the blister with a bandage. After several days, trim away all the dead skin around the healing blister, reapply antibiotic cream and apply a fresh bandage.
Considerations
Contact your doctor if the blister develops pus, redness, increasing pain, warm skin or other signs of infection.
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