1. Wear properly fitting shoes
Tight or small shoes are often the biggest reason for blisters.
Make sure you have a roomy toe box for your shoe.
2. Keep toenails trimmed
Trimmed toenails help to reduce black toenails.
Remember don’t cut your toenails the night before a long run or race.
3. Care for your calluses- pumice them down
4. Wear socks that are designed for wicking away the sweat
Don’t wear 100% cotton. Look for a blended sock that helps wick moisture away.
Suggestions to try are Injinji toe socks, Thorlos, CoolMax.
5. Powder feet
If you experience sweaty feet try powdering your feet to help reduce friction and absorb moisture.
Natural powder sources are arrowroot, corn starch. Commercial brands like baby powder and Gold Bond are all good sources to use.
6. Lubricate your feet
If you are still experiencing blisters you may try lubricating your blister prone areas with a lubrication product such as Glide or bag balm.
This again helps with decreasing friction rubbing from shoes and socks.
Tape blister prone areas of your foot or toes with Johnson and Johnson Elastikon, Micropore or other paper tapes.
Thin tapes are better to use because they don’t bunch up too much and reduce skin tugging which can cause blistering.
Mole skin tape is another good way to protect blister prone areas too.
Bandaging a blister helps to protect the blister from friction and tearing.
Blist-O-Band, a bandage with a bubble on it, glides along your blister without friction and protects it from getting worse or tearing.
1. The blister is a sterile environment so try not to “pop” the blister, it reduces the chance of infection. If the blister is in an awkward location and draining it is necessary, use sterile implements to puncture it.
2. Clean blister- soap and water and apply an antibiotic ointment.
3. Cover blister with a bandage that acts like a second skin examples include: Nexcare Tagaderm, Spyroflex, Second Skin.
4. Soak feet in Epsom salt bath to encourage healing.
5. If you are prone to blister:
Set up a blister care pack for your race with all the proper tools you use to treat your blisters and carry it with you. Include things like
tape, ointment, bandages, lubricant, mole skin, Blist-O-Bands, etc.
6. Black toe nails- are blood blisters under your toe nails. If pain pressure is extreme it can be relieved by lancing the toe nail to drain the blister.
SEEK medical doctor’s care for draining these black blood blisters .