Runners' Feet

Now that we are into spring, more of us will be walking and running outdoors for longer periods of time. For some, this may lead to the formation of friction blisters, particularly for runners, hikers etc. Whether they are painful or painless, they are still important to treat. A blister is a small sac of fluid that forms in the upper skin layers in a particular location of the foot where excessive friction is present or an injury has occurred. It may also develop due to infection, allergies, burns, insect bites and many other causes.
Generalised predisposing factors to friction blisters of the foot include but not limited to: poor fitting footwear, foot deformities eg. bunions, prominent bones/joints, moisture from sweating, increased temperature within the shoe/sock, prolonged and vigorous exercise, new shoes, inappropriate socks, hard/rough materials of the shoe, biomechanics eg. a particular way of walking, particular foot type.

How to prevent friction blisters

• Make sure your footwear fits properly - length, width and depth
• Wear nylon or moisture-wicking socks, avoid cotton socks 
• Use of petroleum jelly or other lubricants
• Use of powder, antiperspirants or other skin drying strategies
• Taping methods with particular blister prevention materials
• If a particular area becomes red and painful at a high friction area of the foot, this usually is a sign that a blister is about to form and needs to be addressed quickly
• Stop the activity if pain is unbearable and no immediate treatment is available

How to manage friction blisters

• If intact, cover with soft adhesive dressing
• If torn, apply antiseptic and cover with soft adhesive dressing
• If intact, fluid filled and painful, cover with soft adhesive dressing and contact our podiatry clinic for an appointment
• Do not pop any intact blister yourself at home as it can lead to more pain and possibly infection
• Visit podiatrist for tailored prevention advice, treatment and management