Running is a high-intensity aerobic exercise that can help you reach the 150 minutes of exercise recommended each week by the Centers for Disease Control and Prevention. However, the intensity of running can cause minor side effects including the formation of blisters on your feet.
Cause
When running, blisters can develop due to friction created as your feet hit the ground between strides. The constant rubbing causes increasing irritation, which eventually may cause the skin layers to separate. The separation allows fluid to flow into the space and be trapped, creating the blister's appearance.
Immediate Care
When you develop a blister, don't pop it. If the blister pops, the skin's outer layer can be pulled away; this leaves you open to infection and exposes the nerve endings, causing pain. To care for the blister, carefully wash its surface with soap and water. Place an antiseptic on the blistered skin and wrap your foot with a bandage to cover and protect the blister. You can also use a product like moleskin for protection. If the blister has popped during your run, use sterile scissors to carefully cut away the skin flaps before applying antiseptic; this helps ensure that the broken skin will not pull and damage the healthy surrounding tissue.
Relieving Pressure
In some cases, you may need to pop the blister due to the pain that pressure buildup causes beneath the tissue. To relieve the pressure, you can poke small holes in the outer blister skin around the blister's perimeter. Sterilize a needle with rubbing alcohol to prevent introducing bacteria into the blister. Carefully poke holes just through the skin's outer layer around the outside of the blister until the blister starts to drain. Follow the remaining steps to sterilize and protect the area.
Prevention
You can take several steps to help prevent blisters while running. First, ensure your socks stay dry. As your socks get wet with perspiration or from running in wet conditions, friction increases, which can increase the likelihood of a blister forming. Wear lighter socks to reduce friction, and always bring your running socks with you when buying new running shoes to ensure the perfect fit. Ensure that shoes fit tight enough that your feet don't slide around while running. Too-tight shoes are also bad for running, as they can cause friction on the sides and backs of your feet.
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