Blisters: 7 Ways to Prevent the Most Common Sports Injury
It's that time of year again: warm temperatures and longer daylight hours are here, and it's time to hit the roads and trails. Whether you're a seasoned pro or a novice jogger, you know that dealing with any sort of discomfort slows you down and keeps you from performing your best. As a runner, blisters are one of your worst enemies. But by working out the kinks in advance, you can ensure you're hitting the pavement feeling your fastest and most confident.
The truth is, your feet are under more pressure than you might realize. Even while just standing around, your feet are working hard to support your entire body and also helping to absorb the shock from your impact with the ground. That's why it's important to take care of them—and to toughen up the feet so they can do their job better and prevent common sports injury such as blisters.
How Blisters Happen
Blisters are pockets of trapped fluid that form underneath the outermost layers of the skin as a result of repeated friction or pressure. A blister is basically a bubble that forms on the foot when the skin gets pinched. This friction may be the result of ill-fitting shoes, which cause the toes to rub against the front of the shoe and the tops of the feet to rub against the back of the shoe. While blisters are a fairly common skin condition, they can be a source of great discomfort, particularly for athletes who find themselves on their feet a lot.
While blisters can be painful and unsightly, they are benign and do not pose any major health risk. The most common cause of blisters is friction from activities such as running, where the friction causes an area of the skin to become red, sore, and inflamed. This is known as a friction blister, and it can generally be treated at home with the proper ointments and taping. The following tips are on blister prevention.
1. Pick Shoes That Fit
The first step to avoiding blisters is to make sure that your shoes fit your feet properly. A good pair of shoes will provide enough room for your toes to move about freely, without pinching or rubbing against the sides or the back. You should be able to get your index finger between your big toe and the tip of your shoe, and there should not be a gap between your heel and the back of your shoe. The best running shoes to prevent common sports injury are ones that are lightweight with a cushioned sole.
When you're searching for shoes that will protect your feet and reduce your risk of getting painful blisters, you should first identify the kind of shoes you want to buy. Athletic shoes that are made specifically for running are usually the best option, as they are designed to support the feet of people who are constantly on the go.
2. Wear The Right Socks
While you might not think of socks when you're getting ready for a run, making sure that you have the right socks can make a big difference in your comfort and performance. Since cotton retains moisture, it's best to opt for socks made of synthetics. Double-layer socks can also help blister prevention by reducing friction.
3. Keep Your Feet Lubricated
While there are many different causes for blisters, one of the biggest culprits is dry skin. When the skin lacks lubrication, it can become less flexible and more prone to developing small tears that result in blisters. Keeping your feet lubricated helps you avoid sport injury resulting from friction and blisters when wearing your favorite shoes. It is recommended that you use a petroleum-based lubricant on your feet before you wear shoes that rub and chafe.
4. Avoid Wet Feet
The best way to prevent blisters is to keep the feet dry during exercise. Moisture is a main cause of blisters, so make sure to apply a foot powder before your workout and change your socks if your feet start to feel wet. For example, a major reason for blisters on the feet is exercising in wet conditions. When shoes and socks get wet, the bottom of the foot can become susceptible to blisters after water gets trapped in the shoe, causing the feet to be wet for a prolonged period of time.
5. Protect Problem Spots
If you're prone to blisters, don't let another summer pass without taping up your feet before hitting the beach. Spots on the foot that are easily irritated should be covered to prevent blisters from developing. It's a lot easier to prevent sport injury than to deal with them after they happen.
6. Stop to Readjust at the First Sign of Soreness
If you are in the middle of a workout and you notice a blister developing, it could mean the blister has already formed. It's best to stop the workout and fix it so the blister does not become bigger. Try readjusting your socks and shoes, or if a blister has already formed, cover it with a bandage or tape.
Although most of us are keen to jump back into our full-fledged workout routines from pre-COVID-19 times, a thing to remember is that we need to ease our way back into exercise to avoid any sort of common sport injury or skin irritation from developing. So, if you notice any sort of pain occurring after not having worked out in a while, it's a good idea to shop to take a break and rest your feet or other sore parts of your body.
7. Cover-Up Blisters With Mini x-Spiders
Blister tape is an excellent tool for the treatment of blisters as it provides a protective layer for your skin and helps to reduce pain and inflammation. In addition, blister tape is also known to be excellent for aiding in the blister prevention, since it has the ability to reduce friction by providing a layer of support to prevent your skin from becoming irritated or tearing. One of the most effective ways to prevent and treat blisters is to use SpiderTech mini x spiders as blister tape, which is designed to protect your feet from common sport injury so you can live your life.
Visit SpiderTech's online store to find out more about our blister tape.