This Old Runner
  • Blog
  • Race Discounts
    • What's BibRave?
  • Brand Discounts
  • Races
    • 2020 Races
    • 2019 Races >
      • 2019 First Watch Sarasota Half
      • 2019 Legoland Brick Dash 5K
      • 2019 World Refugee Day 5K
      • 2019 Pittsburgh Half Marathon
      • 2019 Rugged Maniac Dade City
      • 2019 Copperhead 5K at the Valspar Championship
      • 2019 Best Damn Race
      • 2019 St Pete Beach Classic Duo
    • 2018 Races >
      • 2018 First Watch Sarasota Half
    • 2017 Races >
      • 2017 Madeira Beach Sunset Series
      • 2017 Best Damn Race Leftover 5k
      • 2017 May Day 10K
      • 2017 5K on the Runway
      • 2017 Valspar Par 4 Miler
      • 2017 Sarasota Music Half
      • 2017 SPB Beach Classic
      • 2017 Kettle Krush 5K
    • 2016 Races >
      • 2016 Caladesi Island 10 Miler
      • 2016 Ronnie's Run 10 Miler
      • 2016 Weedon Island Preserve 8K
      • 2016 Fort DeSoto 15K
      • 2016 One Step Closer 10k
      • 2016 Hippie Dash 5k
      • 2016 May Day 10K
      • 2016 FL Beach Half
      • 2016 SPB Beach Classic
    • 2015 Races >
      • 2015 May Day 10k
      • 2015 Weedon Island Preserve 8K
      • 2015 Fort DeSoto 15K
      • 2015 Honeymoon Island Half
  • Places
    • --> Seen On A Run
    • Azalea Park
    • Crescent Lake Park
    • Weedon Island Preserve
    • Demens Landing
    • Riviera Bay Park
    • Walter Fuller Park
  • My Story
    • Contact
    • Reviews and Sponsored Posts

This Old Runner Writes

 

Why Do Runners Get Blisters on Their Feet?

6/7/2018

 
Have you ever gotten a blister during a race? I have. When you get a blister in the middle of a race you don't want to stop. Most runners I know choose to run through the pain — all the way to the finish line. 

A better plan is to prevent the blister from happening in the first place. ​
Let's look at why blisters happen to runners, and how to stop the madness! Then, we'll talk about how to treat blisters if you still get them. 

Disclaimer: I received KT Tape® Blister Prevention Tape and Blister Treatment Patches as part of being a BibRave Pro. Learn more about become a BibRave Pro (ambassador) and check out BibRave.com to review, find, and write race reviews!

What Causes Blisters?

Sweat or Water + Friction = Blisters. 

The friction culprit can be tight or loose shoes, puddles, a rough seam, thin socks, humidity, over-training, and extra miles. Clothing that doesn't fit snugly, or rubs as you run can cause a blister. Heck, you can get a blister from tying your shoes too tight. 

Moisture (from sweat, rain or puddles) makes your skin soften. Softened skin is more likely to react to friction. 
runner splashing in puddle
Wet feet can lead to blisters.
If your socks move back and forth, your shoes rub, or your underarm passes back and forth over a rough seam, you'll get blisters.

​
​Blisters on feet usually show up on the toes, heel, and ball of the foot. Some blisters don't hurt. Others are very painful. Sometimes the blister bursts during your run. When you check your feet later, you have a painful raw spot.
​Most blisters caused by friction will heal in a few days. Some are more serious. If you have a fever, nausea or chills with an especially painful blister call the doctor. You may have an infection.

How to Prevent Blisters on Your Feet

If you want to stop blisters from happening, you have to be proactive.

First, get shoes that fit properly. Make sure there's plenty of room for your toes or you'll get black toenails. Black toenails happen when your toe thumps against the front of your shoe with each step. A blood blister forms under the nail which makes it look black. 

The second most important thing is to keep your feet dry. The best way to do that is by wearing moisture-wicking socks made for athletes. Specialty running socks reduce moisture and protect your feet. Don't skimp. Moisture-wicking socks are worth the price.

​Stay away from cotton. Cotton soaks up the moisture and promotes blisters.  Another option is to wear two pairs of socks. Doubling up reduces friction and adds cushion.

Tapes and Bandages

I received the new KT Tape® Blister Prevention Tape and KT Tape® Blister Treatment Patches to test. (There's a discount code below.)

​So far, I've used the tape during races and training runs in the Florida heat and humidity. Last weekend I wanted to run a 5K in fairly new shoes.
I was worried my shoes were still stiff enough to rub. It was going to be hot and humid, so I put KT Tape® Blister Prevention Tape on the back of my heels. 
The conditions were perfect for blisters: 78 degrees + 94% humidity. The KT Tape worked like a champ. I was a sweaty mess at the finish line, but I didn't have any blisters! That's a win.​
KT Tape Blister Prevention Tape and Patches
These new products from KTTape® for blister prevention and treatment come with travel cases. Nice touch! I took mine in my bag and put the tape on before the race. You can head off blisters by putting the prevention tape on prone areas. If you end up with a blister despite your best efforts, use the patch to avoid infection and speed healing. (Photo credit: ThisOldRunner.)
Runner with KT tape on heel.
I wore moisture-wicking socks and KT Tape® Blister Prevention Tape for my hot and humid race. Here I am taking my foot out of my shoe about an hour post-race. As you can see, it stayed put despite high temps and humidity. (Photo credit: ThisOldRunner.)
KT Tape on heel of foot in flip flop.
I wanted to see if the KT Tape® stayed in place after my post race shower. It did. I think the trick is to make sure you really press the tape in place securely when you first put it on your foot. (Photo credit: ThisOldRunner.)

Powders and Creams

Another option is to douse your feet with a silicone-based foot powder. You pour it into your socks. The powder creates a smooth surface on your foot to prevent friction. You can also find creams and deodorant-style lubricant sticks. You can coat your foot to lower or eliminate friction. 

Tape, patches, creams, and powders stop 
chafing in prone areas like feet, inner thighs, sports bras, and underarms. ​

How to Treat a Blister

If your blister isn't too painful, leave it alone. Let it heal on its own. Cover small blisters with a patch, (like the KT Tape® Blister Treatment Patch).

If you think popping the blister is best, follow these steps:
  1. Check for infection. If the blister is oozing pus, is swollen or inflamed, call your doctor. If it doesn't look infected, wash your hands and move to step 2.
  2. Clean the blister with soap and water or rubbing alcohol.
  3. Sterilize a needle or pin with rubbing alcohol.
  4. Puncture the blister in a couple of places. Soak up the fluid with a tissue.
  5. Apply antibiotic followed by a patch or bandaid.
  6. Let it heal for a couple of days. Then, remove dead skin and clean the area. Apply more antibiotic ointment and a patch or bandaid if needed.
The fact is, blisters happen to runners. If you get one, treat it fast. Otherwise, follow your preventative plan to minimize your chances.

Save 30% Plus a Full Product Review

So far, I like KT Tape® Blister Prevention Tape and KT Tape® Blister Treatment Patches. I used the patch after burning my finger on the stove on Taco Tuesday.

I'll post my full product review after a few more hot, humid runs! In the meantime, you can get 30% OFF ​KT TAPE® Blister Treatment Patches and Blister Prevention Tape when you use my code: BIBRAVE30. 
#KTTapeBR #BibChat #BibRavePro #BlisterPreventionTape #KTTAPE #ProductReview #BlackToeNails

    RSS Feed

    Copyright ThisOldRunner.com

    Disclosure: Some posts may contain affiliate links. If you buy through those links you won't pay a penny more, but we may get a small commission.

    Hello!

    This Old Runner profile photo
    This is where you'll find me writing instead of running.

    BibRave Pro logo with lion
    Click the BRP logo to save money on your favorite races and gear. #BibRavePro

    Best Damn Race Ambassador logo and discount code
    SAVE 10% on any 2021 BDR Race with "ThisOldRunner"

    ​2021 BDR Schedule:
    Sept 25: Orlando
    ​
    Oct 16-17: Safety Harbor
    BestDamnRace.com​

    Upcoming
    ​Races:


    VIRTUAL
    April 3 
    Louisville
    Triple Crown
    ​Race #3

    Logo for Allstate Hot Chocolate Race
    Use my code: BRHC20 for a FREE HC running hat.
    FREE Hot Chocolate Race Running Cap.

    VIRTUAL
    ​​
    May 2, 2021 
    Pittsburgh Half Marathon

    2021 Pittsburgh Marathon Logo
    Registration opens 2/1/21 at NOON ET for all the Pittsburgh Marathon Weekend VIRTUAL events. #4Run2 #MOVEPittsburgh #PittsburghMarathon

    NEW DATE
    May 15, 2021 
    Hippie Dash
    ​​Safety Harbor

    Goodwill Hippie Dash logo
    The Hippie Dash is a 10k, 5k, 1-mile Walk, Woof & Roll (dogs & strollers welcome) and a Flower Child Fun Run for the little hippies! Proceeds benefit Goodwill's programs. Wear your grooviest outfit and you could win a prize. Dogs are welcome in the 1-mile Walk, Woof & Roll. Post-race party with FREE beer, munchies, and DJ playing 60s music. Chip-timed 10k and 5k on certified courses.

    NEW DATE
    ​October 16-17, 2021 
    Best Damn Race
    ​Safety Harbor

    Best Damn Race Safety Harbor Half Marathon Medal
    SAVE 10% with code: "THISOLDRUNNER" Plus, BDR offers no-risk registration! If the race doesn't happen, you get your money back (minus processing fee). Come join me for a real race next October! 5K, 10K, Half, Double Challenge and Triple Challenge events are open! #BDR2021 #BestDamnRace #SafetyHarbor

    ​2022
    January 15-17, 2022 
    St Pete Beach Classic Mara Challenge

    St Pete Beach Classic logo
    My dream is to run the St Pete Beach Classic Marathon Challenge. It's 4 races over 2 days that totals 26.2 miles. (Registration Opens 5/1/21) #SPBC #RunStPeteBeach

    Blog Topics:

    All
    2018 Race Plans
    2019 Pittsburgh Half
    2020 Paris Marathon
    2021 BDR Events
    2021 Pittsburgh Marathon
    305 Half Marathon
    465 Virtual Race Challenge
    Aeropex
    AfterShokz
    Air Force Half Marathon
    Air Force Marathon
    AJC Peachtree Road Race
    Athlinks
    Beach Races
    Benderson Park
    Best Damn Leftover 5k
    Best Damn Race
    BibBoards
    BibRave 100
    Bib Rave Bundle
    BibRavePro
    Bib Rave Pro
    Bifocal Sunglasses
    BigFoot Tri & Trail
    Blisters
    BOCO Gear
    Boley Jingle Bell Run
    Bolt Run 5K-5Miler
    Bonus SWAG
    Bradenton Half
    Brand Discounts
    BUFF
    Chick-fil-A 5K Tampa
    Cinco De Miler
    Clearwater Fit Foodie 5k
    Cocoa Beach Half
    Compression
    Conquistador Half & 5K
    Copperhead 5K
    Coupon Code
    Cross Training
    CTM Band
    Cupid's Undie Run
    Custom Sunnies
    Des Linden
    Des Linden Step Challenge
    Discount Code
    Discount Codes
    Discover Caladesi Island
    Disney Wine & Dine
    DOMS
    #Earthathon Relay
    Earth Day
    Elf Virtual Run
    Elite Division
    Energy Gels
    EQT Pittsburgh 10 Miler
    #EverySingleStreet
    Extreme Fit Compression
    First Watch Sarasota Half
    Fit2Run Holiday Challenge
    FitnessBank
    FL Beachathon Half
    FlipBelt Crops
    Florida Races
    FL West Coast Half
    Flyby 5K
    Food Groove Mission
    Food Themed Races
    Fort DeSoto 15K
    Frugal Fitness Hacks
    Gasparilla Distance Classic
    Gasparilla Distance Classic Expo
    Gatorade Endurance
    Gear Discounts
    #GEFitLibs
    Getaway 10K St Pete
    Gifts For Runners
    Giveaway!
    Global Running Day
    Half Marathon Tips
    Halloween
    Heart Rate
    Heroes Memorial Run
    Hidrate Spark
    Hiking
    Hippie Dash
    Holiday Races
    Honeymoon Island Half
    Hooters 10K 5K Clearwater
    Hot Chocolate 15K
    Hot Chocolate 15K Tampa
    Hot Chocolate 5K Tampa
    Hot Weather Hacks
    How To Run In Hot Weather
    Hydration
    Ice Necklace
    In-person Race
    K9s United Race
    Kettle Krush 5K
    Key West Half
    Knockaround
    Knockaround Sunglasses
    KT Tape®
    Legoland Brick Dash 5k
    Lessons Learned
    Local Races
    Madeira Beach 5K Series
    May Day Races 10K
    #MedalMonday
    Miami Beach Half
    Mud Run
    Myofascial Release
    Napa Valley Marathon
    New Orleans
    NuGo Protein Bars
    Nutrition
    Obstacle Course Race
    OCR
    One Step Closer 10K
    OOFOS
    Orange Mud
    Orange Mud Transition Wrap
    Orlando
    Painted Rocks
    Par 4 Miler
    Paris Marathon
    PB & J 10K Run
    Pittsburgh Half
    Pittsburgh Marathon
    Pittsburgh Races
    Places To Run
    Plogging
    Pokemon Go
    Pretty In Pink 5K
    Product Review
    Providence Marathon
    Pumpkins In The Park 5K
    Quack Attack 5K
    Race Bibs
    Racecation
    Race Code
    Race Codes
    Race Costumes
    Race Day Photos
    Race Day Tips
    Race Discount
    Race Discounts
    Race For The Cupcake 5K
    Race Fuel
    Race Giveaway
    Race Recovery
    Race Reviews
    Raleys
    Ram Racing
    Recovery Sandals
    Roadside Attractions
    Robinson Presv 10K-5K
    Rock N Roll
    Ronnie's Run 10 Miler
    Rugged Maniac
    Run Around The Square
    Runderwear
    Run For All Children 10k
    Running Gear
    Running Hack
    Running In The Rain
    Running Shoes
    Run Run Santa Races
    Safety Harbor
    Sarasota Half
    Sarasota Music Half
    Scavenger Hunt
    #SceneOnARun
    Science In Sport Fuel
    Science In Sport REGO
    ScoobyDoo Run
    #SeenOnARun
    Shark Week Sunnies
    SiS Gels
    SiS REGO Recovery
    Skyway Bridge 10K
    Spring Break Races
    Steel City Road Runners
    Step Challenge
    #StepWithDes
    St Pete Beach Classic
    St Pete Grand Prix 5K
    St Pete Rocks
    St Pete Run Fest
    Summer Running
    Sunset 5K Series
    Sweepstakes
    Tampa Bay Parks
    Tampa Flavor Run
    That's So Pittsburgh
    The Great Race
    The Liberty Mile
    Thin Mint Sprint 5K
    TIA 5K On The Runway
    Tips For Older Rookie Runners
    TPA5K On The Runway
    Trail Running
    TrekzAir Headphones
    Triple Crown Of Running
    UA HOVR Sonic
    UA Running
    USAF Mara
    Valspar Championship
    Virtual Race
    Volunteer
    Was Your Race Cancelled?
    Weedon Island Preserve
    Weedon Island Trail Run
    Weedon Trail 8K
    World Refugee Day 5K

    Finish line Hot Chocolate 15K Tampa
    Another happy finish line!
Meet This Old Runner  |  Contact Us  |  Read the Blog 
Race Reviews  |  Places to Run ​
Race Discounts  |  Brand Discounts
​Request Product Review
DISCLAIMER: I'm not a running coach. I don't even play one on TV. Please ask your doctor or professional for advice specific to your body. 
DISCLOSURE: Posts may contain affiliate links. If you buy something through one of those links you won’t pay a penny more, but we may get a small commission. ​


Copyright 2016-2021 This Old Runner. All Rights Reserved.
​
  • Blog
  • Race Discounts
    • What's BibRave?
  • Brand Discounts
  • Races
    • 2020 Races
    • 2019 Races >
      • 2019 First Watch Sarasota Half
      • 2019 Legoland Brick Dash 5K
      • 2019 World Refugee Day 5K
      • 2019 Pittsburgh Half Marathon
      • 2019 Rugged Maniac Dade City
      • 2019 Copperhead 5K at the Valspar Championship
      • 2019 Best Damn Race
      • 2019 St Pete Beach Classic Duo
    • 2018 Races >
      • 2018 First Watch Sarasota Half
    • 2017 Races >
      • 2017 Madeira Beach Sunset Series
      • 2017 Best Damn Race Leftover 5k
      • 2017 May Day 10K
      • 2017 5K on the Runway
      • 2017 Valspar Par 4 Miler
      • 2017 Sarasota Music Half
      • 2017 SPB Beach Classic
      • 2017 Kettle Krush 5K
    • 2016 Races >
      • 2016 Caladesi Island 10 Miler
      • 2016 Ronnie's Run 10 Miler
      • 2016 Weedon Island Preserve 8K
      • 2016 Fort DeSoto 15K
      • 2016 One Step Closer 10k
      • 2016 Hippie Dash 5k
      • 2016 May Day 10K
      • 2016 FL Beach Half
      • 2016 SPB Beach Classic
    • 2015 Races >
      • 2015 May Day 10k
      • 2015 Weedon Island Preserve 8K
      • 2015 Fort DeSoto 15K
      • 2015 Honeymoon Island Half
  • Places
    • --> Seen On A Run
    • Azalea Park
    • Crescent Lake Park
    • Weedon Island Preserve
    • Demens Landing
    • Riviera Bay Park
    • Walter Fuller Park
  • My Story
    • Contact
    • Reviews and Sponsored Posts