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Blisters

Annoying and painful, blisters are caused by friction, usually your shoes or socks rubbing against your skin. Anything that intensifies rubbing can start a blister, including a faster pace, poor-fitting shoes and foot abnormalities, such as bunions, heel spurs and hammertoes. Heat and moisture intensify friction by making your feet swell.

That explains why many runners only suffer blisters during races, especially marathons. You're perspiring more, running faster and longer, sloshing through water stations and, if its warm, pouring water over your head.

The body responds to the friction by producing fluid, which builds up beneath the part of the skin being rubbed, causing pressure and pain. A blood blister occurs when the friction ruptures tiny blood vessels.

While most blisters dont pose a serious health risk, they should be treated with respect.

To prevent blisters, experts recommend:

Moisten your feet. Just like sweaty skin, dry skin is also more prone to friction. Use skin creams and lotions liberally on a daily basis to maintain proper moisture.

Choose blister-free socks. Synthetic socks wick moisture away from the skin. Cotton may be lighter, but it retains fluid. Socks with reinforced heels and toes also help reduce friction.

Run with slick skin. Coat your feet with Vaseline or another lubricant before you run. Or use Second Skin, a padded tape that stays on even when wet. Both methods form a protective shield between your skin and sock.

Double up. Wear two pairs of socks so the friction occurs between the two socks, rather than between the sock and skin. If your shoe now feels too tight, go up a half-size as long as your foot doesn't slide around, making blisters a possibility.

Wear shoes and socks that fit. Shoes that are too small will cause blisters under the toes and on the ends of the toenails. There should be a thumbs width of space between the toes and end of the toe box. Your socks should fit smoothly, with no extra fabric at the toes or heels.


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