Indoor running during adverse weather, interval training and manual speed variations are a few of the advantages of running on a treadmill. However, the nature of the repetitive movement, nonvarying terrain and consistent stride during treadmill use may all contribute to the increased potential of developing painful friction blisters. You can avoid getting blisters by taking a few precautionary measures like wearing proper footware, applying moleskin and changing your running stride.
Cause
Exercise-related blisters are usually formed when friction, heat and moisture irritate and damage the top layer of skin and sub-skin tissue layers of an area, followed by the accumulation of fluid. Because the surface of a treadmill is flat and never varies, constant and repetitive running strides increase the amount of friction in targeted areas like the feet. The combination of prolonged friction in a specific area over time suggests that treadmill running may exacerbate the development of blisters.
Treatment
Don't pop a blister unless it is painful or prevents you from walking or running. To relieve a painful blister, disinfect the area with rubbing alcohol. Sterilize a sharp needle with the alcohol, and then puncture the blister near the blister's edge. Allow the fluid to dry, keeping the overlying skin intact, then apply an antibiotic cream on the area followed by a bandage. Keep the wound dry and clean, reapplying ointment and changing the bandage after several days.
Prevention
Wear flexible, supportive and comfortable running shoes that provide enough toe room that you can wiggle your toes comfortably. Your shoes should not be too tight, but should also not be so loose as to allow your heel to slide up and down as you walk or run. Wear athletic socks and keep your feet dry. Wear moleskin or apply lubricant to areas on the feet that are more prone to developing blisters. Try to vary your running stride and footfall during your treadmill run to reduce localized friction.
Considerations
If you sense the formation of a blister while you are running on a treadmill, stop exercising to avoid additional friction on the area.
Check with your doctor if your blister shows signs of infection. Signs may include heat, swelling, pain, pus, fever or red streaks radiating from the blister.
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