BLISTERS – THE LAYMAN’S GUIDE

Blisters can be painful enough to reduce the toughest runner to a hobble! They are caused by friction on the feet, perhaps as a result of shoes which are either too loose or too tight, of running across steep slopes, or of running on hard ground in hot conditions.

If you are out training, you may become aware that your feet are getting sore before blisters actually develop. In this situation it is always worth stopping to fiddle around with your shoes and socks. You could, perhaps try removing the insole from your shoe. During a race, however, you may be unable to stop, but before your next run you may be able to do something to your shoes to prevent the blisters from being further aggravated, perhaps by inserting extra insoles, wearing a different type of sock or two pairs of thin socks, cutting holes in the shoes. Most sensible of all - throw them away and buy a new pair! You can protect the blisters themselves with self-adhesive chiropody felt: a hole is cut in the felt, which is placed over the blister to keep it free from any pressure. Another effective treatment is to use a 'second-skin' material. This is specially manufactured layer of gooey plastic that is placed over the blister to act as an extra layer of skin. Alternatively, the application of lubricant such as Vaseline may help to prevent the blister from chafing.

To prevent blisters occurring in the first place, you should use a pumice stone to remove hard skin from under the foot, especially under the big toe. Areas that are liable to blister can be covered with a proprietary protective covering before each run.

If you need to burst a blister in order to run comfortably, you should take care to prevent it from becoming infected. Make a small hole the bottom of the blister with a sterile needle, then cover the area with antiseptic cream and apply a dressing.