A runner's feet are especially prone to blisters because of the stress that running puts on the skin. The combination of moisture, friction and heat inside a runner's socks and shoes can cause painful damage to the feet that can make a race or workout highly unpleasant. To keep your feet dry and reduce the frequency and severity of your blisters, visit your local sporting goods store and find socks, shoes and an antiperspirant designed to wick moisture away from your feet while you run.
Step 1
Wear shoes with mesh sides. These breathe better than leather shoes and keep your feet cooler, which means you'll sweat less. Make sure your shoes fit you properly and there is 1/2 inch between your toes and the toe of the shoe; ill-fitting shoes cause friction, which also contributes to blisters.
Step 2
Run in socks designed to wick moisture away from your feet. These are made of synthetic materials; some varieties are very thin and intended to be worn under thicker socks. Wearing a double layer of socks protects you against friction but hinders the socks' ability to wick moisture. Don't run in cotton socks.
Step 3
Apply an antiperspirant to your feet before you put on running socks. According to the Summa Center for Sports Health, this is more effective than drying powders such as talcum powder or cornstarch. However, wearing some antiperspirants on your feet while running can cause rashes, so stop using these products at the first sign of irritation.
Step 4
Carry a second pair of socks with you while you run. Change into the clean pair if your feet feel damp or irritated.
Tips and Warnings
- Always run in clean socks. Moisture is not the only cause of blisters. Dehydration, low sodium and pressure points in the shoes also contribute. If reducing moisture doesn't help prevent your blisters, try alternate lacing techniques, replacing your insoles, applying moisturizers, taping your feet or improving your hydration and salt intake.
- Consult a doctor if your blisters don't heal, show signs of infection or are extremely painful. If you are diabetic and you develop a blister, consult your doctor immediately.
Things You'll Need
- Mesh shoes
- Synthetic socks
- Antiperspirant
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