Blisters are a fact of life for most runners – so what can you do to prevent a blister from impacting your race? Most blisters in runners are caused by excess friction and moisture.
The most important prevention tips are wearing shoes that fit properly, using synthetic rather than cotton socks, and keeping the socks and shoes dry during race. Some runners use a moisturizer such as Vaseline to reduce friction in blister-prone areas such as the heel and the big toe. Body Glide or other solid lubricants can also help prevent chafing or blisters in friction-prone areas.
Post-race Blister Care
Blisters are a separation of two layers of the skin due to friction which then fill with fluid, or in some cases, blood. Most blisters will heal on their own if protected. The overlying skin on the blister does provide some protection from infection, so the first goal should be to try to maintain the integrity of the skin and not pop or tear the blister. If the blister is large or causing a lot of pressure, a small hole can be made in one side with a sterile needle to drain the fluid. Don’t remove the outer layer of skin – allow it to act as a barrier to possible infection. Make sure to apply an antibiotic ointment and a sterile band-aid or gauze to further protect the area.
Runner’s Black Nails
Most marathon runners have developed a “black nail” due to repetitive trauma of the nail against the end of the shoe. The main cause is a shoe that fits too tight or a foot that has swollen slightly during the run. The discoloration is caused by a small amount of bleeding or bruising under the nail and will usually resolve in one to two weeks.
If the nail is painful, or uncomfortable, wearing an open-toed shoe such as a sandal or brief periods of icing the foot can help decrease the pain. Over the counter pain medications such as ibuprofen (Motrin or Advil) or acetaminophen (Tylenol) can be taken as directed for added pain control. If the pain persists, it may be time to see your doctor to have the blood released from under the nail with a cautery – painful for a second or two, but then followed by some much needed relief.
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