Blisters are friction burns that occur when material frequently rubs against your skin causing an inflammatory response. As friction is applied to hot spots of your feet during running, the top layer of your skin starts separating from inner layers of your skin and clear fluid fills the space between the separated skin.
Shoes
Your running shoes are the first thing to look at if you frequently have blisters while running. If your shoes are too small, the material of the shoe comes in uncomfortably close contact with several areas of your foot. The heel of your shoe may dig into your ankle while running or the sides of your shoe may rub against several spots near your large and small toe. If you’ve always bought the same size running shoe, consider having your feet measured because your shoe size changes throughout adulthood. If your feet are two different sizes, go with the larger size. You should be able to freely move your toes inside your shoe. Choose supportive, flexible and cushioned running shoes. Allow time to break in new shoes before running long distances.
Socks
If shoe shopping, wear the socks you will wear while running. Thin socks do not protect your feet against blisters while running because there is not much of a barrier between your skin and the shoe. You can purchase special athletic socks that provide padding specifically to blister-prone areas of the foot. Double layering your socks also provides extra layers of protection against friction; however, the extra layer of material also traps moisture into your socks, which makes feet prone to blisters. If your socks are damp, you have an increased risk of blisters, so always use foot powder inside your sock and carry an extra pair with you in case it rains, you step in a puddle or you sweat excessively while running. Synthetic socks have wicking properties to decrease moisture on your feet.
Debris
If you run on trails, you risk dirt and rocks getting inside your shoe. Debris places pressure on your skin as your shoe pushes the object against your foot creating friction. Purchasing gaiters restricts the amount of debris entering your shoe. A thick sock also provides protection by reducing the open spaces where debris can enter your shoe and providing cushioning inside your shoe. If you notice a rock or object inside your shoe, stop running and remove the item to prevent a blister.
Prevention
An alternative to drying powder in your shoes and socks is an antiperspirant. There are several spray antiperspirants on the market that help keep you dry. Petroleum jelly on blister-prone areas can temporarily reduce your risk of blisters by helping the skin glide smoothly inside your shoe; however, as petroleum jelly absorbs into the skin it loses its lubrication purpose and makes your feet prone to blisters. Petroleum jelly is best for sprinters that can reapply the ointment frequently. Use athletic tape on blister-prone areas before running and apply petroleum jelly over the tape and around the edges.
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