The Low-Down on Blisters

What causes blisters when running?

• Moisture:  
  sweating, or wet shoes/socks from rain or other sources
   
• Friction:  
  from ill-fitting or new shoes, between toes or between feet and shoes, from unwanted objects in shoes such as sand or gravel

Blister prevention

• As soon as you feel a hot spot or rubbing, cover it up to prevent it developing into a blister. Products to cover up with include:
  • Compeed Blister patches (or similar 'second skin' product)
  • Tape, band aid or whatever is available at the time to temporarily cover
• Wear quality socks that draw moisture away from skin (see running sock recommendations below)
• Use a lubricant (such as BodyGlide or Vaseline) to prevent friction. This can be used between toes or anywhere that is likely to rub
• Try an anti blister powder such as Striderm Anti Blister Foot Powder or Blister Shield. Apply to your feet and/or sprinkle into your socks and shoes. These powders absorb moisture, reducing friction
• Get out of wet socks as soon as possible (this may even mean changing socks during a workout/race where possible)
• Wear a toe sleeve such as Silopos if you have troublesome or re-occurring blisters on toes (available from online stockists, or your local podiatrist)
• When wearing in new shoes, use a second skin solution (such as Compeed blister patches) on the back of heels or arches as a preventative measure until the shoes soften
• If a blister develops under a callus it can be very painful and is much harder to treat, so prevention of calluses is recommended. To prevent built up areas of hard skin and calluses, moisturise feet regularly, and buff hard skin with a pumice stone (or similar) to keep it in check. Do not cut back callused or hard skin yourself – see a podiatrist who can do this for you safely.
   

Blister treatment

• For weight bearing blisters (i.e. soles of feet) or blisters that are causing pain
  • Wipe the blistered area with a disenfectant. Puncture the edge of the blister with a sterilised needle, and gently press out fluid until completely drained. Wipe area with disinfectant or antiseptic cream, and cover with a band aid or blister patch
     
• If the blister has already popped and the top layer of skin is flapping or not well intact, you may wish to removeit so that you can clean the blister thoroughly. If the skin is still well intact and there is little chance of dirt and bacteria getting inside it, it should be left on to prevent infection.
   
• If the blister has not popped, and is not causing discomfort, leave it to run it's course and heal naturally as this will greatly reduce the risk of infection.

Socks recommended by and for runners:

• Thorlos
• Injinji five toes (especially for prevention of blistering between toes)
• Wrightsock 
• Falke 
• X-Socks 
• For a cheaper option, a Coolmax sock from a department store (such as Target or Kmart)

Check out this thread on the Australian Cool Running site for some horror blister stories: http://www.coolrunning.com.au/forums/index.php?showtopic=25449