Whether you’re going on a long hike or taking a run, your enjoyment can quickly fade if you feel a blister starting to form. Fortunately, such an annoying blister doesn’t mean you have to turn back home right away. With proper preparation, you can set out without worrying about blisters.
The right shoes
Prevention is better than cure, and it all starts with well-fitting shoes. Since everyone’s foot type is different and your running style may vary, it’s important to invest time and money in a pair of shoes that fit well. Moreover, choosing shoes specifically designed for running is essential, as they provide the right support and cushioning.
The way you tie your shoelaces can also help prevent blisters or relieve the pain of existing ones. Specific lacing techniques can offer solutions for different foot types or discomforts, but keep in mind that a different lacing technique will never replace the right running shoes.
The right socks
In addition to poorly fitting shoes, socks can also be a cause of blisters. If a seam rubs against your skin in just the wrong place, it can lead to problems. It’s also a good idea to wear moisture-wicking socks made from synthetic materials or merino wool. These socks help wick away moisture and keep your feet dry, reducing the risk of friction and blisters.
Additionally, compression socks can be beneficial. Thanks to their special compression technique, these socks provide extra support and counterpressure, helping to prevent sports injuries and blisters.
Blister plasters or tape
If you’re an avid walker, you probably already carry a plaster with you so you can apply it as soon as you feel a blister forming. But you can also proactively apply blister plasters or tape! You likely know which areas are sensitive to blisters, so apply sports tape or plasters to these spots beforehand. Always ensure that you apply the plasters to clean, dry feet for the best adhesion and protection.
Blister plasters reduce pressure and pain, allowing you to usually wear shoes even if you’re dealing with blisters. This way, you can continue training without having to wait days for the blister to heal.
Be cautious with new shoes
Never go straight into long distances with new shoes. Take the time to break in new shoes by wearing them at home first and gradually increasing the distance. This allows your feet to adjust to the new shoes and for the shoes to mold to your feet. Another tip is to apply petroleum jelly to the vulnerable areas of your feet to prevent friction.
Additionally, it’s important to take good care of your feet. Make sure you don’t have unnecessary calluses, as these can create uncomfortable pressure points. Keep your toenails well-trimmed and filed to avoid sharp edges that can cause blisters.
Pay attention to your running technique
A good running technique can help prevent blisters. Try to develop an efficient running style where your feet roll lightly, reducing the risk of friction. If you want to take this seriously, you can enlist a running coach to help elevate your running performance.