Tips from a pro - blister prevention - Brief Article

Running & FitNews, June, 1999

Catherine Fieseler, M.D., an ultra runner from The Cleveland Clinic Foundation, reporting at the American Medical Athletic Association Sports Medicine Symposium at the Marine Corps Marathon in October had a few suggestions for preventing blisters.

* Work up some good calluses. Skin can adapt to repeated friction. As you log in your miles, your skin is adapting along with your muscles, bones, heart, and lungs. Keep calluses soft with lotions.

* Get good shoes with a good fit. There should be a thumb's width between the end of the shoe and the tip of the longest toe.

* Wear synthetic socks with good wicking properties.

* Don't use drying powders. Wet talcum powder increases friction.

* Don't use lubricants for long distances. They may decrease friction initially, but after about an hour friction increases significantly.

* Use ortbotics if needed to improve foot mechanics. Well-fitted ortbotics reduce movement by keeping the foot in a neutral position.

* Experiment with lacing techniques to reduce rubbing.

* Neoprene insoles may help reduce friction.

* Stay well-hydrated, but don't run low on sodium. Hyponatremia causes swelling, making fret more vulnerable.

* Taping can reduce friction by creating a barrier. Tape to protect spots where blisters and irritation have already occurred. Use duct tape (really), Elastikon, 3-M's Medipore, or 3-M's Microfoam.