As a runner I have had my share of blisters most often received from my long runs and races. Normally they aren’t a big problem as I treat them according to my first aid training with a little Spenco 2nd skin if they warrant it.
Recently I read an excellent article about blisters and how to care for them. Dr. Paul S Auerbach’s Medicine for the Outdoors blog frequently has useful articles that often can be applied to an active outdoor life. It is worth taking a few minutes to read his post and perhaps print out the ‘repair’ steps for your first aid kit.
I believe that preventative action is a good way to avoid most blisters. This can be done by taking care of your feet before instead of after a race. Some suggestions to consider follow.
- Keep toenails trimmed.
- Consider learning about how to tape your feet if you have regular blister issues.
- Wearing properly sized sweat wicking running socks should be your standard. (No more borrowing your spouse’s socks when yours are all in the wash.)
- If hiking use a liner sock with your main sock to reduce friction.
- Go shopping during the middle or end of the day. Your feet swell throughout the day, so a morning fitting will not give you the best fit.
- Wear the same socks you'll wear when running or bring them with you to the store.
- Be sure to measure your feet. Shoe sizes will change throughout adulthood.
- Measure both feet and try on both shoes. If your feet differ in size, buy the larger size.
- Find a flexible supportive shoe with cushioned insoles. Or add your own running insole.
- Remember to leave toe room as your feet will certainly swell during longer races. Consider buying shoes up to a half size larger than your street shoes. This will also help prevent dead toenails.
- Avoid shoes that have any toe box seams which could add friction thus causing more blisters.
Thanks for reading.
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