[Running Formula] Oh no! Got blisters from running? SOP for dealing with blisters on the feet.

Blisters on the feet during running are a common phenomenon. They can be caused by new socks or shoes that are not yet broken in, leading to prolonged friction with gravity and resulting in skin damage. The skin develops blisters as a defense mechanism. These blisters can be painful, uncomfortable, and may even rupture and become infected.

In addition, running in the rainy season or wet conditions can soften the skin on the soles of the feet, increasing the chances of friction-induced blisters. Individuals who naturally have sweaty feet or those who engage in long-distance or intensive training that causes wet shoes are also prone to blisters.

If you encounter bothersome blisters on your feet, here are some steps to take care of them!

Treatment of Burst Blisters in 6 Steps

If you feel pain and discomfort on the soles of your feet during rainy or wet weather, it's time to check for blisters!

If you find a burst blister, remember these 6 steps (Clean, Disinfect, Drain, Protect, Dress, Check) to treat the wound. If the blister is large, it is recommended to seek professional medical assistance for wound treatment.

1 Clean ➡ 2 Disinfect ➡ 3 Drain ➡ 4 Protect ➡ 5 Dress ➡ 6 Check

Step 1 / Clean the Dirt: Gently clean the injured area with warm water or saline solution. Use a clean cloth or tissue to remove dirt and bacteria around the blister. Pat the surrounding skin gently to avoid scratching or friction.
Step 2 / Disinfect the Wound: Use alcohol or iodine solution to disinfect the blister area, ensuring the surrounding skin is dry before applying the disinfectant to prevent bacteria from thriving around the wound.
Step 3 / Drain the Fluid: After disinfection, gently press the broken blister with a clean gauze or disinfected cotton swab to let the fluid out. Avoid squeezing or peeling off the skin, as it may increase the risk of infection.
Step 4 / Protect with Adhesive Tape: After cleaning and disinfecting, keep the wound dry and apply ointment before covering it with an elastic adhesive tape. When applying the tape, allow some bending and stretching of the muscles to ensure a better fit with the skin.

Step 5 / Frequent Dressing Change: Within 5 days after the injury, closely monitor the condition of the blister and change the dressing immediately if it leaks, becomes contaminated, or gets wet. Step 6 / Monitor the Condition: Besides frequent dressing changes, closely observe the injured area. If there are signs of infection such as redness, swelling, pain, fever, or increased pus discharge, seek advice from a medical professional.

Treatment of Unburst Blisters in 4 Steps

For blisters that have formed but have not burst yet, follow these 4 steps (Clean, Protect, Avoid Pressure, Check) to care for the unruptured blisters.

1 Clean ➡ 2 Protect ➡ 3 Avoid Pressure ➡ 4 Check

Step 1 / Clean the Dirt: Similarly, gently clean the injured area with warm water or saline solution. Wipe the forming blister gently to keep it dry. Avoid excessive rubbing, as it may cause the blister to burst and lead to infection. Avoid using needles or knives to puncture the blister, as this can aggravate the wound.
Step 2 / Protect with Adhesive Tape: After cleaning, apply an elastic breathable adhesive tape on the dry skin. Choose a soft gauze pad to cushion and cover the unburst blister to protect it and reduce friction.
Step 3 / Avoid Pressure and Puncture: After applying protection, give the blister time to naturally absorb the fluid. Avoid putting pressure on the blister and opt for loose-fitting shoes to allow the blister to rest against the skin.
Step 4 / Monitor the Condition: Within 5 days, closely observe the blister's condition. If there are signs of darkening color, redness, severe pain, or signs of infection like pus discharge, seek immediate medical attention. In case the blister accidentally bursts, use the treatment method for burst blisters to clean and disinfect the wound.

How to Avoid Blisters in Your Next Run?
Share Five Ways to Prevent Blisters

Blisters during running are common, but dealing with them can be troublesome. To prevent blisters and increase running comfort, follow these five methods:
1. Choose the Right Socks: Opt for running-specific moisture-wicking and breathable socks to reduce foot moisture and friction. Wash new socks before wearing them to minimize friction from stiff materials. Avoid wearing excessively thick socks, as they can retain moisture and cause friction-induced blisters.
2. Choose the Right Shoes: Whether running in rainy or hot weather or using new running shoes, check if the shoes fit your foot shape and provide adequate support and proper width. Gradually train with new shoes for short distances to avoid excessive pressure on the skin, and only attempt long-distance running once you have adapted to the new shoes.

3. Increase Pre-Run Protection: Before running, apply Vaseline, anti-chafing balm, or foot lubricant to areas prone to blisters, such as between toes, around the heels, or near the big toe. This reduces skin friction and minimizes the risk of blister formation. Carry anti-chafing balm with you during long-distance runs and reapply as needed. Consider bringing a blister pad as a precautionary measure to handle unexpected situations, as the worst pain isn't soreness, but the pain from skin tearing upon contact.

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4. Change Exercise Habits: Develop a proper running posture and change exercise habits to avoid frequent blisters. Incorrect foot landing, excessive heel striking, or unstable foot posture can increase foot and sole friction, leading to blister formation.

5. Regularly Remove Calluses: Some people may think that keeping calluses helps protect the skin. However, calluses may unevenly distribute pressure and cause excessive friction on certain areas, increasing the risk of blisters. Maintain soft and smooth foot skin by regularly caring for your feet and avoiding the buildup of thick calluses, reducing friction and pressure, and subsequently minimizing the risk of blisters.