blisters are not disease running for your life
As the saying goes, what makes people tired is not the road ahead, but the sand in their shoes; runners, however, say that what ruins our good running mood is not the long kilometers, but a painful blister on the sole... Today, let's talk about these 'life-threatening' blisters when running.
Runners often have this experience: when we are running comfortably at 10KM, we suddenly feel a burning sensation on the sole, making the enjoyable running experience instantly arduous. When all attention shifts to the discomfort in the body, the joy of running vanishes. Taking off the shoes, we see that a 'crystal clear' blister has occupied the sole.
Why do blisters form when running?
The answer is friction. Prolonged contact between the skin and shoes or socks causes intense friction, leading to blisters. Blisters are actually a protective reaction of the foot to avoid local burns due to the heat generated by friction—the epidermis separates.
Blisters caused by running are due to friction from exercise. These blisters appear only in specific areas, not just anywhere on the skin.
First, the skin must have a relatively thick stratum corneum to withstand the friction and produce blisters. Most of the body's epidermis has a thin stratum corneum, which peels off easily with repeated friction, a process we call skin peeling. Only areas like the palms and soles, which have a thicker stratum corneum, have the chance to develop blisters due to exercise friction.
Secondly, skin prone to blisters is often tightly adhered to deeper tissues, making it difficult to move with the surface skin when rubbed. This causes the two layers of skin to split due to forces in different directions, and tissue fluid quickly enters the gap, forming a blister.
Pressure, friction, moisture, and relatively high temperatures can also cause and accelerate the growth of blisters. The increased friction and temperature of the skin due to sweating during exercise make blisters more likely to form.
How can we prevent blisters?
The core idea to prevent blisters while running is to reduce friction. Here are a few suggestions:
1. Maintain a correct running posture. Some runners do not pay attention to their running posture and like to land on a certain part of their toes first. This can cause blisters within 5KM, so runners must first adjust their running posture.
2. Pay attention to your shoes and socks. Wearing the right shoes and socks is the key to preventing blisters. Reducing friction between the feet and socks or shoes can fundamentally prevent blisters. This requires us to choose specialized running socks, not just any cotton or nylon socks. When choosing running shoes, make sure to select the right size, thickness, and model for your feet. If you are breaking in new running shoes, avoid running long distances to allow your feet and the new shoes to adapt to each other, effectively preventing blisters.
3. Vaseline is a good remedy for preventing blisters. If a certain area frequently develops blisters, you can apply some Vaseline or talcum powder to that area in advance. You can also use medical tape or band-aids on areas prone to blisters to reduce friction.
What should we do if blisters have already formed?
Some runners say that if a blister forms on the sole, you can simply pierce it with a red-hot sewing needle. This method is unsafe and may cause foot infections. For existing blisters, here are a few suggestions:
1. Pierce the blister. Drain the fluid accumulated in the affected area to relieve the pressure caused by the blister. The scientific method is: first, clean the affected area with disinfectant alcohol, then use a red-hot and cooled steel needle to pierce a small hole at the edge of the blister and gently squeeze out the fluid. Afterward, apply disinfectant or ointment to the affected area. Finally, cover the wound with adhesive tape or dressing. Do not cut off the blister skin.
2. Wait for it to heal slowly. The fluid in the blister will be gradually absorbed by the skin over time. Most blisters will be completely absorbed within one or two weeks. If you are not in a hurry, you can wait for it to heal on its own. Do not run or train with blisters, as this will worsen them. Once new skin grows, the old skin will peel off, and the blister will heal on its own.
3. If the blister has already burst, forming an open wound, disinfect, bandage, and pad it with clean soft cloth. If the situation is serious, seek medical attention promptly.
Dear runners, do not underestimate these blisters. If not treated seriously, they can affect your running training plan and even hinder your marathon journey. Finally, I wish everyone a healthy and happy run!