• Luke Morgan

How To Manage Blisters In Your Next Big Run.

Updated: Apr 17

How do foot blisters make you feel when running?

It's no surprise that blisters are one of the most common running injuries.

Read on for our 5 top tips on how to treat them and most importantly, how to avoid them.

When training for a running endurance event, it's common to experience friction related blisters.

We get them because it's our bodies natural defence mechanism of healing an area, with inflammation comes all the vital healing tools that are used to repair a damaged area. The fluid is just the healing tools mode of transport around the body.

Think of it this way...

When you bang your knee on something your body decides- "here have some swelling for that". You sprain your ankle- "here have some extra fluid to protect that".

It's the same with a blister; as the superficial layers of skin experience friction on things like clothing, socks, shoes and other body parts (where skin rubs on skin) the body sends fluid to the area to create a cooling effect which the body thinks will help. The trouble with this is that with added fluid, comes added fluid pressure and subsequently a pain response, so needless to say, your body is trying to help you from damaging the deeper layers of skin.

So what are the solutions and tips to avoid your chances of getting blisters?

Here are our 5 top tips.

1). Wear clothing that is soft on the skin, glides well and is non abrasive.

2). Wear new socks wherever possible. Your marathon day socks may want to have been worn once beforehand to ensure that you're happy with them.

3). Carry a little roll of tape with you, or better still- tape any areas of your body (with precision) that you know are prone to blistering. Make sure the tape or plasters also glide over your clothing well, otherwise they'll soon snag and fall off.

We recommend the following combination of products (hypafix tape/ skin on skin blister gels)

Check out the use of tape here to prevent a rucksack blistering the shoulders during a 6.5 hour adventure run.

4). If you feel any stones fall into your footwear of socks, get them out asap. There's nothing worse than a stone the size of a seed working its way into your feet over 26.2 miles. The pain may force you to run differently which could cause all sorts of additional challenges.

5). If you know you sweat a lot or don't deal with the heat amazingly, wear breathable footwear. As you sweat and exercise, your body will expand in size which means those perfectly fitting shoes at the start line may not be as comfy when the heat kicks in which can of course lead to.... you guessed it- blisters.

So try these tips and tricks during your training runs and on the big day and tell us in the comments which ones you found the most useful.

Until next time!

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