Simple tips to avoid foot blisters infection while running

January 12, 2022

Wounds resulting from foot blisters infection require proper care to heal. If left untreated it can develop into painful skin irritation that can stop you from completing even a long, slow jog. So, whether you are a seasoned long-distance runner or a relatively plain walking guy, knowing hacks to avoid blisters on feet while running is something you should be aware of. So, that’s our topic of discussion for today!

Prevent Blisters on Feet

How to avoid foot blisters infection while running?

Foot blisters infection is a curse of sorts in any runner’s life as it takes away a lot of time out of their training schedule while they recover from it. So, following the correct ways to avoid them at all costs is key to maximizing your potential or logging double-digit miles for marathon training.

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  1. Wear well-fitted running shoes
  2. Wear the Right Socks
  3. Keep your feet dry
  4. Keep your feet lubricated
  5. Use tapes and bandages

We’ll elaborate on the above-mentioned points further but before doing so, let us first understand what the causes of this painful skin irritation are.

What causes blisters?

Blisters are painful skin irritations resulting from damaged skin, caused by either heat, moisture, or friction. It is the most common injury experienced by runners. When skin is damaged, a fluid occupies the space between the top layers of skin and the layers below to protect it from further injury. In most cases, they are not dangerous but popping blisters filled with fluid is something that should be avoided as it can lead to infection.

Prevent blisters on heels

If blisters are ruining your endeavors of becoming a long-distance runner take these precautions and let it not kill the vibe!

Avoid Foot Blisters infection
Avoid Foot Blisters infection

1] Wear well-fitted running shoes

ill-fitted shoes impart more pressure and friction on your feet. So, finding the right fit for your shoes is vital. Make sure there’s at least half an inch of space between your big toe and the front of the shoe as it will offer plenty of room for movement when running downhill and stop your feet from rubbing in any uncomfortable areas. Some shoes are designed to be seamless inside. As such, you can try and go for some heat-molded insoles that will cradle your feet just right.

2] Wear the Right Socks

The most common cause of blisters is a response to friction. So, make sure if you are wearing socks, they are made up of breathable material like nylon. Stay away from cotton as it can cause more friction between your sock and skin. Nylon socks in addition to providing proper aeration, wicks away moisture, thereby lessening the chances of blisters. Also, avoid seams that rub. Choose the socks that keep the seams away from the feet. This not only helps in preventing blisters formation but also makes your feet more comfortable.

3] Keep your feet dry

A rubbing moist skin produces more friction. So, using anti-fungal powder or creams that can keep your feet dry or decrease moisture that causes rubbing will surely help. You can also dab talcum powder, antiperspirant, or another specialist skin drying product to prevent your feet from becoming too moist.

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4] Keep your feet lubricated

If your feet are dry, it’s essential you lubricate them so they slide rather than rub. You can apply lotions or ointments to keep it moisturized or hydrated. Doing so regularly will ensure you don’t have any cracks or excessive dryness that can worsen the friction and cause painful blisters.

5] Use tapes and bandages

Every individual has some area on his feet that is prone to blisters. So, taping (using moleskin or specialized blister tape) can help in reducing the chances of foot blisters infection. For example, you can dab on a little antibiotic cream like Neosporin to avoid infection, and then cover the blister on your foot with a bandage.

Source - Nike blog.

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Hemant Saxena
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