Here are some tips to help avoid blisters
- Buy good quality running footwear, and get expert advice from a running shop about what’s right for your needs. Avoid shoes which press against the tops or sides of your toes, and shoes with a higher ankle counter, higher heal counter, or unusually high instep.
- Don’t wear new shoes for a long run or race – put on a comfortable, worn-in pair instead.
- Invest in some sports socks which are designed to draw moisture away from your feet. Just because socks have a sports label, it doesn’t mean they’re always suitable for running. For example, cotton socks tend to absorb moisture and then the fabric dries hard, increasing the risk of blisters.
- Try to keep your feet dry while you’re training. If it’s easy to avoid a puddle or wet grass then do so.
- Apply a drying agent (for example methylated spirit) to areas of your feet that are prone to blistering, but avoid getting any onto existing blisters – this can be painful.
How can you treat blisters?
Whether a blister has burst naturally or you’ve deliberately popped it, it’s best to follow the same advice of applying an antiseptic dressing and changing it regularly.
There’s a greater risk of infection from blood blisters so be extra careful with them. See your doctor if you’re concerned about a blister or there’s severe inflammation, redness, pain or swelling.