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How to Handle Blisters When Running

Tips for Treating Blisters So You Can Keep Moving

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Updated August 20, 2013

Even with your best blister prevention efforts, sometimes you can't avoid getting painful blisters during a long run. Here's what to do if you start to feel a blister forming:

Tie your shoes properly.

Sometimes blisters are caused by shoes that are tied too tight. You should be able to slide a finger under the knot. If you can't, your shoes are tied too tightly, so loosen the laces in order to give you more room. However, make sure you don't go overboard: Shoes that are too loose can also cause blisters because your foot is sliding around too much, so make sure they still feel snug.

Lubricate your feet.

Carry a small tube of Vaseline or Aquaphor in your running pack or wherever you hold your food. If you feel a blister hot spot, rub the Vaseline or Aquaphor on the area. It will act as a lubricant for your feet, which will hopefully prevent the blister from forming.

Cover them up.

Bring along a blister bandage, such Spenco 2nd Skin Blister Pads. These cushions provide relief while also protecting the blister from popping.

Change your socks.

Wet, sweaty socks can contribute to blister formation. If you have access to a new pair of socks, switch them and sprinkle some powder, such as Dr. Scholl's foot powder, in the socks to help keep your feet dry.

Also see: How to Keep Feet From Burning While Running
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