A Runner's Guide to Blister Prevention & Treatment
27 Things Every Runner Needs (And Wants) To Know About Blisters
Which of these 3 running scenarios sound familiar?
- You’re out for an early morning run before work and you feel a blister rubbing at the back of your heel ...
- You’ve caught up with a couple of friends at a local race and all of a sudden your pinky toe feels like a piece of raw flesh ...
- You’ve been training for an event. It’s the last big run before your taper and half way through, you feel the burn and squelch of a blister developing under the ball of your foot ...
Heck ... what do I do now?
- You take your shoe off and hobble home … who am I kidding, you tough it out and keep running!
- You decide to ignore it and deal with it when you get home - don’t want to look like a wuss to your friends.
- You take your shoes and socks off to find a deep blister under some thickened skin. “What do I do now? Should I pop it or just leave it alone? Is there enough time for this to heal? Is this going to give me grief on the day?”
A) Blisters By Anatomical Location
1. Toe blisters - From big toe to pinky toe, between the toes, on top of toes and toenail blisters
2. Heel blisters - The biomechanics of heel blisters (4 types!) and their treatment
3. Arch blisters - How to manage arch blisters, whether you wear orthotics or not
4. Edge blisters - Is your blister an edge blister, and why it matters?
5. Blisters under the ball of the foot - Because there's nothing worse than running with these blisters
B) Types And Stages Of Blisters You Will Encounter
6. Hot-spots - The precursor to a blister: What you can do to stop it before it starts
7. Blister prone - Wait, why do I get blisters when others don’t?
8. Blood blisters - How to manage the risks with confidence
9. Macerated feet - Not blisters, but a terrible affliction to avoid
10. Deroofed blisters - Worse than an ordinary blister and worth avoiding!
C) Individual Prevention Strategies For Running Blisters
11. Gaiters - Everything you’ve wanted to know about gaiters, including DIY (Sarah Lavender Smith)
12. Lubricants - Another popular one for runners - Do you know these facts?
13. Cushioning - Helps blisters in two ways but is often done wrong - How to get it right!
14. Blister taping - The most popular prevention strategy - Stuff you need to know!
15. ENGO Patches - Why you can't afford to ignore this strategy for prevention (and treatment)!
16. Running shoes - How to choose the best running shoes based on scientific evidence (Ian Griffiths)
17. Skin drying strategies - How can I keep my feet dry?
18. Running sock selection - An overview of fibre performance for moisture management
19. Are calluses good or bad - How to make the most of skin adaption for protection against blisters
20. Does your running shoe fit - How to get shoe fit right
21. Double socks (and toesocks) - What this means for blister prevention
D) Blister Treatment For Runners
22. Popping blisters - Should you pop a blister on your foot? When? How?
23. Blister treatment - How to treat a foot blister – Properly (Hint: It depends on your blister roof)
24. Blister kit contents - Five items that will take your kit to a whole new level
25. Faster blister healing - How to speed the healing of your foot blister
26. Ultramarathon blister care - An example of blister care at an ultramarathon
27. Blister plasters and patches - A comparison of cost and durability (Christian Madsen)
E) Bonus Material
Fixing Your Feet [Book] - John Vonhof’s best selling foot care book for athletes
Foot care at ultramarathons - Whose responsibility is it and what should you expect (John Vonhof)
The Blister Prone Athlete’s Guide [Book] – Insider blister tips for the 10 most common blister locations