Ulrich emphasizes that surgery should be a last resort—his procedure inspired a few other runners to do the same, a result he says he did not intend. Courtesy of John Vonhof.
Blisters form when friction against an area of the foot causes movement beneath the skin, creating a pocket of fluid. Ill-fitting shoes that rub against certain parts of the foot can increase the chance of blisters forming, as can prolonged exposure to heat and moisture—so take extra care on hot days or runs with stream crossings. Ras Vaughan, who has finished several mile races and blogs at UltraPedestrian. Vaughan also applies a sports lubricant to spots that are prone to blisters.
Experienced ultrarunner Matt Mahoney, of Melbourne, Florida, says he rarely gets blisters; he attributes that fact to sockless running and barefoot training sessions that have toughened the skin on his feet.
I prefer soft skin. It is a simple solution that is often over looked. Footwear — Use shoes and boots with more depth and that are long enough at the front of the shoe. Lace locking — keeps the foot from moving around in the shoe and creating more repetition in slipping which makes the foot unstable and then the toes want to grip, increasing the pressure, then shear- and then blisters. Toe props- these are custom made to prop the toes from underneath and reduce the pressure on the ends of the toes.
They are made by a podiatrist as they will be a custom made fit to your feet. Biomechanical assessment with a prescription of orthotics or simple insoles by a Podiatrist. This will establish the cause of the retracted toes or the hyper-extension toe sticks up onto the top of the shoe of the big toe. Hoka oneone running shoes would be useful here as the same biomechanical issue is going on as getting blisters under the toe section. These would help to offload the pressure on the big toe joint.
Running technique — be aware of how you run, especially downhill as this is the time when you are likely to develop these blisters. The pressure at the end of the shoe can be huge and the repetition of impact can be relentless. Longer strides will make it worse, so adapting a shorter stride length going downhill would help a lot but like with any adaptation to your technique it will take time to change safely without incurring injuries.
Talk to a running specialist or a physiotherapist on how to help you do this. These are difficult to treat and carry on with your activities as the blisters could be affecting all of the toes at the same time, which would increase the bulk in the shoes but on the flipside the dressings are going to be more comfortable than the blisters! If you are no longer continuing the activity then wearing open fronted sandals will be more comfortable as there will be no pressure on the end of the toes.
Hotspot — If you have recognised a hotspot on the skin in time before a blister has developed then a simple island dressing will be enough to reduce the shear on the skin and hence reduce the blister from forming further and if you have them, apply an engo patch on the insole as explained in the prevention of blisters. Deflective padding works really well here to reduce the pressure on the joints.
Bubble Blister — If the roof is still on then treat it in a similar way to a hotspot on the skin, by applying a sterile island dressing, if the blister bursts pops when the dressing is on, then you know the dressing is already sterile and will prevent an infection from getting into the open sore. Here we tackle a few of the main skin-related foot complaints runners face and lay out the best treatment and prevention plans:.
Dall stresses that if you can wait a day or two without treatment, the blister will reabsorb and give you no more trouble. If you absolutely insist on treating a blister, take heed. After popping, you should clean it with antiseptic and apply a sterile dressing. This is a really common problem with runners, Dall says. They will release the pressure behind the nail and it will give you immediate relief. But Dall also says that often, a black toenail is just unsightly, not painful.
In that case, he recommends letting it grow out on its own. Is it OK when a toenail just falls off?
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