Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [54]
The Second Line of Blister Defense
The second line of defense includes a variety of options. Skin tougheners, taping, orthotics, nutrition for the feet, proper hydration, anti-perspirants for the feet, gaiters, laces, and frequent sock and shoe changes each contributes to the prevention of blisters. Some of these options may be more important for your feet than for mine.
Skin tougheners work three ways. They coat the feet for protection, toughen the skin, and, if you’re using tape, help the tape or blister patches adhere better to the skin.
Taping provides a barrier between the skin and your socks to reduce friction.
Orthotics help maintain the foot in a functionally neutral position so arch and pressure problems are relieved. Small pads for the feet may also help correct foot imbalances and pressure points. Reducing these pressure points will help in reducing blisters.
The use of creams and lotions on dry and callused feet helps soften the skin and make it resistant to blisters. The skin needs nutrients, particularly in the heat of summer and the cold of winter.
Maintaining proper hydration helps reduce swelling of the feet, often common after hours of running, so the occurrence of hot spots and blisters is reduced. When you become fluid-deficient, the skin loses its normal levels of water and easily rubs or folds over on itself, leading to blisters.
Those with extra sweaty feet may find the use of anti-perspirants helpful in reducing moisture on the feet that makes them more prone to blisters.
Any trail runner should wear gaiters to provide protection against dirt, rocks, and grit. These irritants cause friction and blisters as shoes and socks become dirty.
Adjusting shoelaces can relieve friction and pressure over the instep and make footwear more comfortable. Several alternatives to shoelaces are commonly found in running stores.
For those completing extra-long runs or ultramarathons, frequent sock changes help keep the feet in good condition. Wet or moist shoes and socks can cause problems because the skin softens, maceration occurs, and skin layers separate. Changing socks also gives you the opportunity to reapply either powder or lubricant and deal with any hot spots before they become blisters.
Proactive or Reactive
You have the option of being proactive or reactive in managing blisters. The proactive runner takes steps to prevent blisters before they develop. The reactive runner treats the blisters after they develop. Many reactive runners simply think blisters are a normal part of running. Wrong! Working with the blister prevention options above can help eliminate one of the most troublesome problems in running.
John Vonhof is the author of Fixing Your Feet and the proprietor of the highly informative website FixingYourFeet.com.
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When, despite your great care, you develop a hot spot on your foot, realize that this is the precursor to a blister. Some ultrarunners will knowingly ignore the hot spot and its possible consequences. This might be a reasonable course of action in a marathon or shorter race. However, when left untreated during an ultra, the hot spot has much more time to grow into a blister that will stop you dead in your tracks. That’s why many ultrarunners who prefer to avoid prohibitively large blisters will attempt to resolve the cause of a hot spot at the next opportunity. The solution may be as simple as removing debris or adjusting either a sock or shoe. If no physical irritant is present, then it’s time to apply tape or a blister pad, which will reduce the friction between the skin and sock or shoe that can cause a blister if left untreated.
If a blister forms, decide whether or not to treat it. Small or nonweight-bearing blisters can be treated with tape, moleskin, or blister pads. Large blood-free weight-bearing blisters