How To Prevent Running Shoe Blisters
If you are a passionate runner, but you seem to be plagued by troubles with blisters caused by your shoes or socks rubbing against your skin, which is not only painful but extremely annoying. The following tips can help solve this irritating problem.
First, it is very important to choose the best running shoes for your particular feet, which will provide a perfect fit, great comfort and the proper amount of cushioning. You can check out some of the reviews from other runners on Amazon; they are often helpful when choosing the right shoes. Remember to purchase the true size for your feet, because if you buy shoes that are too tight, they will cause blisters on the top and bottom of the toes. Likewise, if the shoes are too large, your foot will float around, causing larger bony excursions that will lead to abrasions and blisters. You should have the width of your thumb between the end of the shoe upper and the end of the longest toe of your foot. Keep in mind that you Measure when you are standing and make sure your heel is placed correctly at the back of the shoe. Looking at your shoe, you will see the extra little shoelace holes at the top of your running shoes. Some people may not know their function, but they are used to tie a “lace lock” or a “heel lock”, which creates extra friction between the laces at your ankle, or in other words, they help to keep the ankle and heel area firmly without tightening the shoe. You can watch this video to see how to use these holes effectively.
In addition to buying suitable running shoes, choosing the best socks is also important. You shouldn’t buy socks with extra fabric in the toes or heels. You should also choose synthetic socks which can more easily wick moisture away from the skin, especially from your feet where there are the highest density of eccrine sweat glands on the body. Cotton socks are lighter however they retain fluid. Some people like wearing single-layer or thin socks while many people like wearing the double-layer socks. Wearing two pairs of socks not only keeps feet dry and cool by wicking moisture but also makes the friction occur between two socks instead of between skin and the sock. In the case that your shoes are too tight, you should go up a half-size, but make sure that your foot does not slip around, increasing the chance of blisters. On the other hand, you need to wear a shoe with a highly breathable upper that will allow for the socks to work well.
It is very interesting to find that rubbing moist skin creates more friction than rubbing very dry, or even very wet skin. Lubricants or skin creams can help to maintain proper moisture. In other words, Coating your feet with Vaseline or other lubricant before running reduces the friction between socks and skin. But be careful, because Lubricants can weaken your skin. Lubricants just work best for short term solutions. Lubricants form a barrier for water loss, a natural function of the skin. Water stays trapped within the skin. making the skin weaker and reducing its ability to resist trauma. using antiperspirants and powders is a popular way as well as wearing moisture wicking socks to decrease friction by keeping feet very dry. However, you should consider that the powders often disperse over time and you have to reapply often to maintain dryness.
Another way to reduce the blisters is taping your feet. This is considered to be the most popular blister prevention strategy among runners, hikers and athletes worldwide. Tape prevents grit, sand, the roughness of your sock and the shoe seams from rubbing against your skin.
It is not easy to tape correctly; you can watch some following videos and then practice.
The above tips are just a few of the more popular and effective strategies for preventing running blisters. You can try them out, but also consider their limits to have the best solution for your problem.