Foot Blisters in Runners: Causes, Treatment and Prevention
Foot blisters are common among runners, walkers and active individuals. Friction, moisture and pressure can separate the outer layers of skin, creating a painful fluid-filled pocket. Most minor blisters heal with proper protection, but recurring, infected or unusually painful blisters may indicate an underlying footwear or foot-mechanics problem.
Causes of Foot Blisters
Here are some of the causes of foot blisters for runners:
When you are running, the heat and activity cause your feet to start swelling in your sneakers
Moisture inside your sneaker also begins to build up from sweat
Fluid can buildup in areas where your sock rubs against your skin
your shoes fitting poorly, either being too loose or too tight, and allowing excessive movement
runners who already have foot health issues such bunions and/or hammertoes are already at an increased risk of developing blisters
When a blister forms, a tear occurs between the epidermis and the dermal layers of the skin. What also tears the skin the foot are the forces moving the foot forward and side to side when running, called shear forces, combined with pressure and sweat. This buildup then generates a cleft that fills with blister fluid.
Treatment Options for Foot Blisters
Here are your options when treating foot blisters:
Most uncomplicated friction blisters should be left intact. Wash the surrounding area gently, keep it dry and protect the blister with a clean bandage or hydrocolloid blister dressing.
Avoid removing the overlying skin because it provides a natural barrier against infection.
If the blister opens, gently clean the area, leave the remaining skin in place and cover it with a sterile nonstick dressing.
A large, severely painful or blood-filled blister should be evaluated before attempting to drain it at home.For severe blisters, or if you form a blister under your toe nail, be sure to consult a professional.
How to Prevent Blisters from Forming
Here are our recommendations that could help you prevent blisters:
Wear properly fitted athletic shoes with adequate toe room
Replace worn shoes that allow excessive foot movement
Choose moisture-wicking socks instead of 100% cotton
Change wet socks promptly
Apply protective padding to known pressure points
Break in new footwear gradually
Stop and address a “hot spot” before a blister develops
Seek evaluation when bunions, hammertoes or abnormal mechanics repeatedly cause friction
Why Does My Foot Blister Keep Returning?
A blister that repeatedly develops in the same place usually means that friction or pressure is continuing in that area. Poorly fitting shoes are a common cause, but bunions, hammertoes, prominent bones and abnormal foot mechanics can also create recurring pressure points.
Changing shoes or using blister pads may provide temporary relief. However, persistent blisters may require an evaluation to identify and correct the underlying source of pressure.
When Should You See a Podiatrist for a Foot Blister?
Schedule an evaluation if your blister:
Keeps returning in the same location
Becomes increasingly red, warm, swollen or painful
Produces pus or cloudy drainage
Develops beneath a toenail
Makes walking, running or wearing shoes difficult
Does not begin improving
Is associated with a bunion, hammertoe or another prominent area
Patients with diabetes, neuropathy, poor circulation or a history of foot wounds should contact a healthcare professional promptly and should not drain a blister at home.
A painful or recurring blister can interfere with running, exercise and everyday walking. At River Podiatry in Pearl River, NY, we evaluate the blister as well as the footwear, pressure pattern or structural condition causing it. Schedule an appointment with Dr. Jungwoo Han to receive an appropriate diagnosis and treatment plan.
