Blisters

What Are Running Blisters?

Blisters are small pockets of fluid that form on the skin due to friction, typically on the feet during running. While not serious injuries, blisters can be painful and disruptive to training, especially during long runs or races.

Blisters form when friction causes the outer layer of skin to separate from underlying layers, creating a space that fills with fluid. Prevention is key, as blisters can significantly impact running comfort and performance.

Symptoms and Causes

Symptoms of running blisters

Common symptoms include:

• Fluid-filled bump: Small pocket of clear or blood-tinged fluid
• Pain: Tenderness and discomfort
• Redness: Inflammation around the area
• Hot spot: Initial warning sign before blister forms

Running blisters causes

Common causes include:

• Friction: Rubbing between skin and shoe or sock
• Moisture: Wet feet increase friction
• Ill-fitting shoes: Shoes that are too tight or too loose
• New shoes: Shoes that haven’t been broken in
• Long runs: Extended periods of friction
• Poor socks: Cotton socks that retain moisture

Risk factors

Risk factors include ill-fitting shoes, new shoes, long runs, wet conditions, poor socks, and foot structure abnormalities.

Complications of running blisters

If not properly treated, blisters can become infected or cause ongoing discomfort that disrupts training.

Diagnosis and Tests

How you can diagnose running blisters

Blisters are usually self-diagnosable through visual inspection. If a blister becomes infected (red, swollen, pus-filled), seek medical attention.

Tests that can help diagnose running blisters

Usually no tests needed. If infection is suspected, a healthcare professional may take a sample.

Management and Treatment

How do you treat running blisters?

Treatment includes:

• Leave intact: Don’t pop unless necessary
• Protect: Use blister pads or bandages
• Keep clean: Prevent infection
• Drain if needed: If large and painful, drain carefully

Running blisters recovery time

Blisters typically heal in 3-7 days. Avoid running on blisters if possible to prevent worsening.

What Could Help

Several products can help prevent and treat blisters:

• Blister pads: Blister pads for protection
• Moisture-wicking socks: Moisture-wicking socks to reduce friction
• Anti-blister balm: Anti-blister balm to reduce friction
• Moleskin: Moleskin for protection

Prevention

How can I prevent running blisters?

Preventive measures include proper footwear, moisture-wicking socks, reduce friction with balms or powders, break in new shoes gradually, and address hot spots early.