Proper fitting footwear is key to blister prevention.
If you run long distances with any regularity, you've most likely experienced blisters caused by excessive and repetitive friction between your foot and your sock and/or shoe. The key to preventing blisters is to reduce this friction as much as possible by way of good running gear choices, foot lubricants and non-obtrusive blister-blocking products. If you're a runner on a tight budget, the good news is that none of these preventative methods are prohibitively expensive.
Instructions
1. Select footwear that is neither too tight nor too loose for your feet. Running shoes should have a 1/2-inch gap between your big toe and the end of your shoe. The heel of your foot should not slip in and out of the shoe when you run, and you should be able to move your toes within the shoe.
2. Powder your running shoes with foot powder, talcum powder or cornstarch before running. This will help cut down on foot perspiration that can lead to the excessive slippage and friction that causes blisters. Apply enough powder so that the bottom of your shoe is completely covered with a light dusting of powder.
3. Use running socks that are neither too tight nor too loose for your feet. Avoid 100 percent cotton socks because they are rough enough to cause excessive chafing. Opt instead for a soft and porous material such as Coolmax, a polyester fabric that draws perspiration along its fibers away from the skin.
Additionally, do not use worn socks with thin areas or holes that give your feet too much contact with your running shoes.
4. Lubricate your feet --- particularly your heels and toes --- before running. There are a number of manufactured lubricants available at sporting goods stores, many of which take the form of a glide stick or balm. You can also make a sizable amount of your own foot lubricant by mixing 1 cup of diaper rash ointment, 1 cup of petroleum jelly, 1/4 cup of vitamin E cream and 1/4 cup of aloe vera cream. Keep it in an airtight container out of sunlight.
5. Apply blister blocking products to your feet before running. Various blister-preventing products such as moleskin sheets for the inside of your shoe, adhesive cushions for your heel and toes and gauzy foot and toe wraps are available at sporting goods stores and the pharmacy sections of some major supermarkets.
Tags: your feet, before running, your foot, your shoe, available sporting