Common Running Issues: Blisters and Chafing
When starting a new running program, blisters and chafing are almost a common place, but what if they don’t have to be.
For blisters, they come from repeated rubbing between an object and your skin. In runners, they are most common on the feet and ankles. There are a few things you can do to prevent them. First is to make sure your shoes fit properly. If your shoe is too loose on your foot, it will slide around when you run, that extra slop can cause blisters. Next is to use moisture wicking socks. Moisture wicking socks and help keep your feet dry and reduce friction. Socks that are 100% cotton retain water and can cause more rubbing. Then there is foot care. By taking care of your feet you can reduce areas of increased pressure. Make sure your toe nails are trimmed and calluses are in check. It can also help to use some Vaseline or petroleum jelly between toes or on your heel or in other high friction areas before a run.
Treating blisters is important because a poorly treated blister can become infected and cause bigger problems. First, keep the area clean and dry. If you wish to keep training, you will need to protect the blister and area. This can be done with a product like Second Skin. These are pads that are water based that help sooth the area but also provides a friction barrier that allows the individual to continue to train while the blister heals.
Chafing is like blisters but instead of there being a fluid filled sack, the skin becomes red and irritated. The best treatment for chafing is prevention. Make sure you wear clothing that is breathable and prevents moisture build up which can lead to more friction. Some people prefer running in compression clothing to help reduce friction and have a layer of tight fitting fabric between body parts. Many people use anti-chafing products like Body Glide to help lubricate high friction areas to prevent chafing.
Chafing is treated in a similar manner to blisters. You first need to keep the area clean and dry. Soothing ointments can also help with the discomfort. If an individual wishes to keep training, make sure you protect the area with a lubricante and cover it with a bandage. After a training session, thoroughly wash and dry the area. Then reapply a soothing ointment of your choice.
Blisters and chafing are very common among runners but with the right treatment and care, they can be prevented and don’t have to sideline your training program.
