sore feet/ blister help please

kal25

Wondered if more experienced people can help me.
I go to the gym regular...but I've joined up for my first pretty muddy 5k run in july.
This has meant I'm trying to improve my pace on the treadmill. However, how do others ease their feet being sore or treat/prevent blisters?? I know eventually you get used to the mileage you do ect. but short term any help would be appreciated.
TIA
kal25

jenniewb

I've had problems with blisters from trainers in the past, it's not nice!


There are two things that need to happen; first the blisters need to heal. Before anything else and that will only happen when they area is no longer being irritated/pressed or rubbed. It may mean wearing more socks, many plasters (or even a bandage) and allowing the blister to air at night when it can use the air to heal over faster (cover by day, uncover -unless bleeding or weeping- at night).


Once you've been able to deal with whatever was causing the issue (can be anything from new trainers to wear in through to seams rubbing to trainers which don't have the best fit for you to overuse- doing too much too soon. Just like everywhere else in your body you have to build up to doing more and pay attention to your body playing catch-up, if you do too much just like with an injury you end up paying the price waiting for things to recover and it is very frustrating (but trust me and my scarred feet- rest because scarred feet are not a good look!).


I had a new pair of trainers which gave me blisters but wanted to walk and just kept on walking and tried to ignore the pain. I did buy and pit on blister-plasters and then covered with fabric plasters but they were no match for my long trek and by the time I'd gotten home the blisters had turned to blood pouring from ripped skin and I spent the next few weeks hobbling....I still have the scars 7 years later.


The only tips I can really give are to build up slowly
to wear sports socks- these are not just the logoed ankle socks sold in places like Sports Direct but are thicker and plusher, they look like they'll be too warm but they actually do a decent job of both protecting and dealing with a certain amount of sweat. If you were hiking for hours and hours you'd need to change them over but they'd be perfect for your run even in the mud.


Keep a track on how any new wounds are forming. It may be worth soaking your feet in a cool basin of water (add things like lavender oil or Dettol or whatever suits but no bubble bath or muscle soaking oils if you have any broken wounds). If you have any wounds make sure they have a good chance to heal but also that your day-wear isn't going to exacerbate things further by checking that things don't hurt when you wear them.


If like me you ended up with blisters on the underside of your toes, these can be covered with Elastoplasts Finger Plasters as they wrap around a few times and offer a but more protection BUT! Be careful to not do what I did (I used bandages). If you move your toes out of their position, you actually affect the muscles higher up in your leg which leads to muscle cramps at best and at worse injuries. I had tendonitis for a few months after bandaging up blistered toes.


Once a blister has 'popped' or burst, you need to be really careful that the area stays clean until the blister has healed over. Tea-tree oil and other disinfectant types will help but keeping it covered by day will also help. If it gets infected it just lands you in a bigger itchier mess. Also check that there are no blisters below blisters- it can happen, it happened to me and it just adds to the pain.

Make sure that your sure you know what has caused them (eg not the foot wear which can be changed) as the last thing you want is to have things heal only to have everything go back to square one the next day when you put on said foot wear.


If there is pain or inflammation, ibuprofen can help but it has a cumulative effect over time so don't be suprized if it doesn't help after the first dose. However, the best position to be in is obviously to not need to take anything in the first place!


And lastly; if you have a friend or know a trainer who is a pro with running, you could ask their advice in how you are running- getting them to spot as you run and making sure your not inadvertently stamping as you run or leaning on one side for example and putting pressure on areas that could do without . If you also work on training your core to be stronger (note; core training is NOT the same as abs!) it will have a positive effect on your posture and your running and can mean less pressure on your legs and you feet.


There are some really helpful runners forums out there if you want more up to date advice (I don't/can't run any more due to health issues) I used to get a lot of help from the Runners World forums, there is one for the UK but the US forum is also really helpful too and everyone is really positive and supportive, it was a breath of fresh air!

TeamPlum

Best tip I ever had was to spray your feet with antiperspirant deodrant.

happy35

I also used to use compeed plasters as they stay put even on sweaty feet.

JohnFree

I had a similar problem when I start exercising in January, now 10kg down But it kept happening to me, apparently its the fit of the trainers you are running in, I had to go see a specialist who deal with getting good fitted running shoes, and now its a lot better.

parking_question_chap

Are your trainers either really old or really new? Are they proper running trainers?

Consider doing some low impact training like rowing or cycling to allow your feet time to recover.

RichardD1970

I was going to ask a similar question.

Are you wearing gym trainers or proper running shoes?

I rarely have issues with blisters when wearing properly fitted running shoes (combined with running socks), even when brand new.

heartbreak_star

Apparently toe socks prevent toe blisters!

HBS x

Manxman_in_exile

Silly question but do the shoes actually fit you correctly? (ie correct size). And are they "proper" running shoes? Note that different manufacturers may have slightly different last shapes. An Asics last may suit the shape of your foot but Nike may not. (Good fit is essential because too tight causes rubbing and too loose causes friction from slipping).


In terms of prevention try proper running socks as suggested above, or try two pairs with the inner ones made of a wicking material like Coolmax. Dry feet are less likely to blister. I've also heard of people using talc/foot powder or Vaseline at the blister points.


If (or when) prevention fails, use Compeed as suggested above. If it bursts keep it clean and as sterile as you can

LeafGreen

I read an interesting article today on this subject...
http://www.telegraph.co.uk/science/2016/04/11/scientists-stop-blisterswith-a-19th-century-remedy-youll-find-in/

RuthnJasper

I go walking on Dartmoor a lot and have the same issue from my walking boots. Have to say that the large "gel" padded plasters have been an absolute godsend at times.


These sorts of things: http://www.boots.com/en/Elastoplast-5-Blister-Plaster-Large-5-Pieces_1260211/ and http://www.boots.com/en/Compeed-Blister-Plasters-Extreme-5s_1209217/


Someone's already mentioned the Compeed ones above and I have to agree that they probably are the best.