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→Blisters on the sides of the forefoot
===Blisters on the sides of the forefoot===
Suggested fixes (in order of preference)
* Check your shoes are the right size; a loose shoe can rub on the sides of your feet. Also, a shoe that is tight in the forefoot but loose elsewhere can cause excess pressure.
* If the problem is occurring on hilly courses, make sure your downhill running form is right. Your foot should land and be in firm contact before your foot starts to act as a brake.
* Check your shoes are tied correctly and that on downhill sections any pressure on your feet to slide forward it taken by the area under the laces rather than allowing your feet to slide forward and cause the sides of the forefoot to rub.
* Watch where you’re placing your feet on trails. If you land with the edge of your foot on a rock, your foot can twist in your shoe, putting a huge shearing force on the skin at the sides of your feet. * Consider modifying your shoes to cut open the area that rubs.
===Blisters on the back or sides of the heel===
Suggested fixes (in order of preference)
