And The New Technique I Learned
This article follows the previous one highlighting my observations on blisters at Big Red Run 2016 and the experience as a whole. You can read it here.
This article focuses on the three most common blisters we saw, how we attacked them preventively and how we treated them. There are a few pearls of wisdom in here that I encourage you to take on board.
1. The toe “pinch” blister
Have you ever noticed how some toes look a bit triangular underneath? It’s usually the little toe, or the one next to it. They often even have a ridge of callous under there. These are the toes most likely to get pinch blisters. Have a look at your toes – are they ridged like this?
Toe pinch blisters make a significant proportion of blisters at any athletic event. Big Red Run 2016 was no different. We saw runners with pinch blisters on three or four toes on the same foot!
More often than not, no attempt at prevention had been taken by the runner. But there were a few who had taped the toes in anticipation of pinch blisters, which was great to see. Unfortunately, taping isn’t always effective with pinch blisters.
What we did for pinch blisters
Prevention: If we caught these before the blister developed, we tended to go for silicone gel toe sleeves. These are the best preventive remedy, in my opinion, as long as the runner:
- Felt like they had enough room in their toe box (toebox width) – they do take up a little room.
- Understood the potential for maceration to occur, especially with the wet conditions this year. Being a stage race, runners had the opportunity to remove dressings to allow the skin to dry out in the afternoons and evenings, aided by the dry heat of the campfire.
Treatment: If the blister required lancing, this meant we needed to apply an island dressing (if you open a blister, you need to apply antiseptic and dress it to prevent infection). Dressings on their own take up a bit of room in the toebox and we didn’t always have the room for the silicone device as well. It was a bit of a juggling act at times. Either way, runners were given the information they needed to help them decide how they should start the following day’s run: dressing only or dressing plus silicone.
2. The big toe (and knuckle) edge blister
Edge blisters at the big toe and big toe knuckle were particularly prevalent. Many runners had callouses that were too thick and should have been filed down before getting to Birdsville. It’s difficult to exfoliate this excess skin when it’s moist, and too late when there’s a blister underneath. One thing I’d recommend is for runners to have a small emery board in their blister kit for this purpose.
What we did for big toe (and big toe knuckle) edge blisters
Prevention: I’m uncomfortable debriding callouses immediately before a race, even if they’re obviously too bulky. Runners believe the callous is protective and the day before a race is not the time to start doing anything different.
At the end of the day, whether the callous is there or not, that area is still susceptible to blisters. Callouses are caused by skin shear just like blisters are: callouses are the chronic presentation of excessive skin shear; blisters the acute presentation of excessive skin shear.
Proper prevention for these blisters requires looking at the biomechanical factors causing the blister – weeks or months before the race. I can’t do this during a race – it opens up too much potential for aches and pains (and injury) due to an altered gait, without the time to become accustomed to the changes.
If you have a callous anywhere on your foot, you can consider that a blister-susceptible area. If you haven’t taken the hint and seen a podiatrist, with the aim of negating the structural or biomechanical reason for that blister, you should at least have ENGO Patches in place. Not all causes of callouses can be negated, especially some structural reasons (bunions, structural hallux limitus), and so the excess pressure persists. But anyone can take high friction levels out of the equation with ENGO Patches, using the Two-Patch Technique. Quite simply, you can't afford not to have these in place – they’re the one big thing you can do to prevent these blisters!
Treatment: Some needed lancing and some didn’t. Either way, we did a lot of donut pads for these. They worked well. I would have preferred to combine that with ENGO patches but the toe area of the shoes were generally too wet for them (they need a dry surface to stick to).
3. The heel edge blister
Heel edge blisters were also common, both on the medial side and the lateral side. Most runners had never had these before and so there was no chance of an attempt at prevention.
"I ended up with 2 small heel [edge] blisters, as you know, however they didn't surface until the 60k mark on the final day. Purely down to wear and tear over the earlier days as we spent more time on our feet than ever before. Much of it walking so a different foot strike. Two well placed Engo Patches would have prevented the blisters but I had no reason to apply the patches earlier as I had never had a prior blister problem where they surfaced. Nor any indication a problem was on its way until the damage was done. But a good learning for my next Ultra!!!!"
What we did for heel edge blisters
Prevention: We did as many ENGO Patches for these as we could, but were limited by wet shoes. If the shoes were wet, knowing that donut pads are usually uncomfortable and ineffective in this area, we used a technique which was new to me but had been used for years at this event. It is called Z-taping. It involves folding a length of thin foam material into a “Z” shape (see below). You tape it down with Fixomull, a little loosely if possible. The thought is this material and technique both cushions and allows some movement between the folds of material to reduce skin shear. It worked quite well. When I get my hands on some of this foam, I’m going to test its friction properties. I’d like to know if it’s the cushioning or the friction properties it functions by most.
Treatment: As I said, these blisters were new to a lot of runners – they weren’t expecting them. So we were treating more than preventing. A few ENGO Patch Two-Patch Techniques but more Z-tape cushioning which was well tolerated. The picture below shows a macerated but intact heel edge blister. Remember to remove dressings and paddings if they are wet - otherwise the skin will weaken and be more likely to tear.
Note: The blister is situated some way from the edge of the heel (arrow). Weightbearing pressure squeezes the blister fluid to an area of less pressure, which is upwards for the heel area.
Just like any musculoskeletal injury, the area that's been injured before is the most likely area you'll be injured again. Don't let this blister be for nothing! Learn from your blister history so you can be more prepared next time.
- Take a good look over my website (you're on it now) - there's tonnes of free information here.
- Think about blisters as per their location, rather than blisters as a single entity. They have different causes and so they have to be prevented differently. That's the whole reason I wrote a book about blisters!
- Build a blister plan for your next big event. I've built a 4-week online course that delivers all the information you need in an order that makes sense. Take a look at the curriculum.
Written by Rebecca Rushton
Rebecca is an Australian podiatrist with over 20 years experience. She has spent a lifetime dealing with her own blister prone feet in her sporting and everyday life. Rebecca specialises in helping athletes and sports medicine professionals figure out how to manage foot blisters with ease. And for kicks, she enjoys providing blister care at multiday ultramarathon events.
Rebecca is the founder of Blister Prevention and author of "The Blister Prone Athlete's Guide To Preventing Foot Blisters".