Blis­ters

Trail Running (UK) - - Body Maintenance -

Blis­ters are caused by a com­bi­na­tion of heat, mois­ture and fric­tion.

AVOID THEM Brett Ro­cos leads the Ex­ile Medics team, which pro­vides med­i­cal cover for some of the world’s tough­est ul­tra­ma­rathon races, in­clud­ing the Spine Race and the Be­yond the Ultimate se­ries. He ex­plains that fric­tion is the el­e­ment of blis­ters run­ners are most able to con­trol. Try dif­fer­ent shoe and sock com­bi­na­tions, re­mem­ber­ing that your feet will swell dur­ing a run. You may find that a lu­bri­cant or a bar­rier cream such as Su­docrem helps to re­duce rub­bing. Pre­pare your feet by cut­ting toe­nails short and mak­ing sure that your feet are in gen­er­ally good con­di­tion. Cover any prob­lem ar­eas with ki­ne­si­ol­ogy or zinc ox­ide tape as a pre­cau­tion.

TREAT THEM If you do start to feel sore spots de­vel­op­ing on your feet then make sure you stop and treat them early. But if a blis­ter has formed then make the area as flat as pos­si­ble to re­duce fur­ther fric­tion. This might mean pierc­ing the blis­ter with a ster­ilised nee­dle, be­fore dress­ing the area to pro­tect it with a fleecy web, which con­forms to the skin and pro­vides pro­tec­tive pad­ding. Tape to hold in place.

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