Preventing and Treat Feet Blisters When Running

How to treat a blister for running / walking the next day. Great for multi day races

Coach Holly loves a long-distance run be it 10, 30, or 50 miles long. She decided once and for all that no matter the distance, foot blisters had to go! She spent the last year getting a system for prevention dialed in spoiler alert: it wasn’t just her gear’s fault! Here’s how to fix your running blisters for good..
Download The Run Experience Training App: https://tre.onelink.me/I8YZ/3eb5fc43.
ALL GEAR MENTIONED:
Hoka ONE ONE ATR Challenger (3 mentioned, 5 linked) https://bit.ly/2x79jc4.
Hoka ONE ONE Speedgoat 4: https://bit.ly/2Xi8sjp.
Altra Timp 2: https://bit.ly/3dTSIcp.
Zeasorb Powder: https://amzn.to/2JVEt9j.
Injinji Trail Midweight Mini-Crew Socks: https://bit.ly/2RaY9Kf.
Injinji Run Lightweight No-Show Socks: https://bit.ly/34cWaKL.
‘Fixing Your Feet’ by John Vonhof: https://amzn.to/3aZDLDu.
Aplicare Compound Benzoin Tincture Swabs: https://amzn.to/2RifwJ1.
Kinesio Tex Gold Tape: https://amzn.to/2wiNWEl

There are 5 ways to prevent blisters at the ball of your foot. Blister taping is a common one. Learn about the 4 other techniques here: https://www.blisterprevention.com.au/blogs/blister-blog/blisters-under-the-ball-of-your-foot.
Here’s how I tape the ball of the foot..
Two pieces of tape..
I put the one closest to the toes on first. And I cut this one to the shape of this part of the foot so I can put it up as close to the toes as I can..
Then I put the lower one on..
I have them a bit longer so they end up on the top of the foot a little, otherwise the edges are more likely to catch and roll-back if they finish on the bottom of the foot or on the side..
To find about more about how taping works to prevent blisters (and how it doesn’t work) read this: https://www.blisterprevention.com.au/blogs/blister-blog/taping-for-blister-prevention..
Related:
14 Blister Prevention Strategies: https://www.blisterprevention.com.au/pages/blister-prevention

Watch more Foot Care videos: http://www.howcast.com/videos/262245-How-to-Prevent-Foot-Blisters.
All it takes to keep your feet happy and pain free are a few precautions..
Step 1: Understand what causes blisters.
Understand what causes blisters: Your body protects the skin from continuous rubbing by forming a protective pool of liquid to cushion tissue. Prevent friction, and you prevent blisters..
Step 2: Don’t rub your feet the wrong way.
Wear properly fitting shoes that don’t rub or pinch: You should be able to wriggle your toes comfortably, and your heels should fit securely. Avoid shoes made of non-breathable materials like plastic they cause sweating because they don’t let your feet breathe. And beware of inside seams that might cause rubbing..
Tip.
Break in new shoes by wearing them for 30-minute increments for the first few days..
Step 3: Give your feet a lift.
If you’re prone to heel blisters, put heel lifts in your shoes. Wear them in both shoes, even if just one heel is sensitive. Insoles also can reduce blisters on heels, as well as on other parts of the foot..
Step 4: Use antiperspirant.
Use antiperspirant on your feet. Preventing foot sweat reduces the friction that can cause blisters. Apply daily to clean, dry feet, making sure you cover the entire foot, including between the toes. If irritation develops, use it every other day instead..
Step 5: Wear the right socks.
If you’re playing sports or working out, wear nylon or nylon-cotton blend socks, and avoid 100 percent cotton. Nylon causes the least blistering on sweaty feet, while cotton causes the most. Make sure socks fit well, and stop wearing them when they lose their shape..
Step 6: Protect naked feet.
If you’re wearing sandals, apply an anti-blister foot lotion or stick to your entire foot; the lubrication protects your skin from friction. For added protection, put a piece of moleskin on blister-prone areas..
Did You Know?
Did you know? As people age, their feet flatten, making them “grow” about a half-size every 10 years after age 40.

Produced by Profeet (www.profeet.co.uk) in conjunction with our friends at Race To The Stones the 100km foot race along the oldest path in Britain Profeet’s Richard Felton tells you how to deal with a toe blister..
To help you prepare for all your ultra (and normal) running challenges, drop in and see our team of footwear experts at Profeet (www.profeet.co.uk)

The hot-spot stage is your tiny window of opportunity. Your opportunity to remain blister-free. Let me summarise the 5-stage blister process. But first, if you’re in a hurry to know how to prevent your hot-spot from turning into a blister, it all depends on where your blister is. Here are a couple of common ones:
Preventing blisters between toes: https://www.blisterprevention.com.au/blogs/blister-blog/interdigital-blisters-including-pinch-blisters.
Preventing outer pinky toe blisters: https://www.blisterprevention.com.au/blogs/blister-blog/pinky-toe-blister.
Preventing back-of-heel blisters: https://www.blisterprevention.com.au/blogs/blister-blog/back-of-heel-blister.
Preventing ball-of-foot blisters: https://www.blisterprevention.com.au/blogs/blister-blog/blisters-under-the-ball-of-your-foot.
The first two stages are for blister prevention and the last three are blister treatment. Here’s how I explain blister management and where your opportunities are to have the greatest impact on your blister situation..
STAGE 1.
Ideally, you’ll stay in the blister free zone by implementing the right prevention strategy. A lot of people have trouble staying blister-free, but let me tell you, remaining blister-free is very possible. no matter what your sport, what climate you live in, what your feet look like or how blister-prone you are..
STAGE 2.
If you’re not quite on top of things and you start to feel a hot-spot developing, that’s when we hit stage 2. You need to know exactly what to do and how to do it because there’s no time to think about it. What most people don’t understand about the hot-spot stage is, it’s brief. It doesn’t last an hour or half an hour. Sometimes it doesn’t even last 5 minutes. You have to act fast. You don’t have time to mull it all over in your head because this blister is imminent. You need to stop and do something, straight away. Yes, ideally you would have had this in place before you even started. But you know, there are lots of reasons why you might not have it there already. But if you don’t have it there already, you need to already know what you’re going to do for this blister location and you need to have access to the gear you intend to use. That means, you either need your blister kit within easy reach. Or at least be carrying one or two choice pieces of kit that you can rely on. That’s tricky in some athletic situations and maybe not even practical. Which makes stage one all the more important and where you can have the biggest positive impact. The hardest thing to do is stop. And while nobody can make you stop, you need to know that if you feel a bit of a sting, you’re too late. That’s the tear under the skin surface and within 2 hours, they’ll have a blister..
Learn more about pre-blister hot-spots: https://www.blisterprevention.com.au/blogs/blister-blog/hot-spot-before-foot-blister.
Not all sensations of heat and pain are pre-blister hot-spots either. This is important to realise. Learn more here: https://youtu.be/OFPqLsGt56E.
STAGE 3.
If you don’t manage to prevent this blister, we get to stages 3, 4 & 5. And let’s face it, unexpected things can happen and it’s vital you know how to treat a foot blister properly to make it feel better not worse. And to help your blister heal faster..
Got a blister already? Learn how to treat blisters properly here: https://lp.blisterprevention.com.au/blister-treatment-blueprint-2-0

Are you prone to blisters during long walks, treks or while running. Watch this video to learn how you can avoid them. All you need is a Micropore tape and Scissor.