8,139
edits
Changes
From Fellrnr.com, Running tips
→Preventing reoccurring blisters
For more details see [[Taping]].
==Preventing reoccurring blisters==
This section is intended to provide specific guidance for blisters in specific places on your feet. ===Blisters between toes===[[File:Hoka Blisters.jpg|right|thumb|300px|The [[Hoka Shoe Review| Hoka Shoes]] seem to have a distinctive blister pattern, with I've ordered the blisters forming between the big toe and the next toe, part way along the toe. Blisters also occur between the little toe and the next toe along. sections based on how frequently I recommend cutting open 've seen the toe boxes on Hokas.]]This is a particular problem with [[Hoka Shoe Review| Hoka Shoes]] due to their tight toe box. Suggested fixes (in order of preference):* Buy [[Shoes]] with a wider toe box so that your toes are not pushed together.* Cut open the toe box so that your toes are not pushed together. * Wear Injinji socks. * Use a small amount of lubricant between your toes.* [[Taping| Tape]] the toes to prevent them rubbing together.Note that if you get a blister where your toes join together, it is possible to tape this area, but it’s tricky. Cut a strip of tape, and then cut the sides so the tape has an hourglass shape. The narrow strip goes between the toes, with the wider section attaching to the top and bottom of your foot. An adhesive promoter is highly recommended on the wider sections of the tape!
===Blisters on the tips of the toes===
Blisters on the tips of the toes sometimes start with a blister under the toe nail that spreads out, and sometimes it starts on the tip and spreads under the toe nail. If you suspect the blisters are starting with the toe nail, see the next section.
Suggested fixes (in order of preference)
* Have someone check your [[Running Form]] to make sure your feet are landing softly with the correct paw-back. Listen to the sound your feet make when they land for a scraping sound as well as the sensation of your foot pushing forward in your shoe at the point of landing. This is a sign that you are not pawing-back.
* [[Taping| Tape]] the ends of your toes. If you are not also wearing Injinji socks, it is best to tape all of your toes so that tape does not rub on the next toe.
===Blisters under toe nails===
I don’t don't have any toe nails due to my [[Epidermolysis Bullosa|skin condition]], so this is not practical experience. This type of blister sometimes manifests itself as a blue or black toenail; the toenail has not changed color, it the blister under the toenail that you can see.
Suggested fixes (in order of preference)
* Trim your toes nails so they are short. I'm told that a pedicure before a big race is a good idea.
* File down the edge of your toe nails so that the edge is rounded rather than flat.
* Have someone check your [[Running Form]] to make sure your feet are landing softly with the correct paw-back. Listen to the sound your feet make when they land for a scraping sound as well as the sensation of your foot pushing forward in your shoe at the point of landing. This is a sign that you are not pawing-back.
* 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 your toes to hit the end.
* Buy [[Shoes]] with a longer toe box so that your toes do not reach the end.
* Wear Injinji socks.
* [[Taping| Tape]] your toes over the nails. If you are not also wearing Injinji socks, it is best to tape all of your toes so that tape does not rub on the next toe.
===Blisters on the sides of the forefoot===
This section is about blisters on the sides of the forefoot, but above the line of the insole. If you have getting blisters along the insole line, see the section below. 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 is taken by the area under the laces rather than allowing your feet to slide forward and cause the sides of the forefoot to rub. * Check the edge of the insole is not causing a problem. If the insole is loose, some double sided tape will hold it in place. * Watch where you’re 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===
This section is about blisters on the sides or back of the heel, but above the line of the insole. If you have getting blisters along the insole line, see the section below. Suggested fixes (in order of preference)
* Check your [[Shoes]] are the right size; a loose shoe can rub on the back of your heel.
* Get socks that are long enough to prevent the top of the shoe rubbing on the skin. The short, 'no see' style socks can cause problems.
* Make sure your [[Shoes]] are not inflexible. As your foot bends when you run, an inflexible shoe will try to slide down your heel, causing blisters.
===Blisters between toes===
[[File:Hoka Blisters.jpg|right|thumb|300px|The [[Hoka Shoe Review| Hoka Shoes]] seem to have a distinctive blister pattern, with the blisters forming between the big toe and the next toe, part way along the toe. Blisters also occur between the little toe and the next toe along.]]
This is a particular problem with [[Hoka Shoe Review| Hoka Shoes]] due to their tight toe box, but it happens with other shoe types as well. If the blister is at the base of the toe where it meets the forefoot then it's likely that the blister started under the forefoot. Suggested fixes (in order of preference):
* Buy [[Shoes]] with a wider toe box so that your toes are not pushed together.
* Cut open the toe box so that your toes are not pushed together.
* Wear Injinji socks.
* Use a small amount of lubricant between your toes.
* [[Taping| Tape]] the toes to prevent them rubbing together.
===Blisters under the forefoot===
This is probably the worst place for blisters, as it is the key load bearing part of your foot. If the blister spreads to where your toes join together, it is possible to [[Taping| tape]] this area, but it's tricky. Suggested fixes (in order of preference)
* Have someone check your [[Running Form]] to make sure your feet are landing softly with the correct paw-back. Listen to the sound your feet make when they land for a scraping sound as well as the sensation of your foot pushing forward in your shoe at the point of landing. This is a sign that you are not pawing-back.
* 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.
===Blisters under the heel of the foot===
Suggested fixes (in order of preference)
* Have someone check your [[Running Form]] to make sure you are not heel striking.
* If the problem is occurring on hilly courses, make sure your [[Downhill Running]] form is right. You are more likely to [[Foot Strike| heel strike]] on a steep downhill than on the flat.
===Blisters along the edge of the insole===
Suggested fixes (in order of preference)
* If the insole is loose, some double sided tape will hold it in place.
* If the edge of the insole is rough, try carefully rounding the edges by trimming with scissors.
* Try replacing the insole with an aftermarket alternative.
* Change shoe type.
===Blisters under the arch===
This is an unusual place to have blisters. Suggested fixes (in order of preference)
* Change to [[Shoes]] without arch support.
* If you have orthotics, talk to your supplier about the blister problem.
* If all else fails, pre-tape the area.
== Skin Toughening ==
