Nutrition & Health
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Author: Danae Baggs Date Posted: 26 July 2019
Blisters can sideline the most race-ready athlete or have you hobbling during your hiking trip. Heat, moisture and friction can all contribute to blisters too. So what can you do to prevent blisters in the first place?
Here are some helpful tips to make sure your shoes feel just right:
Your socks can prevent the tiny irritation that’s inevitable even with the best-fitting running shoes. Here are the phrases to look for when searching for your perfect socks:
Remember, water is the enemy here, so carry an extra pair of dry socks to change into if you know you’ll be splashing through streams.
If you notice problem areas that are more prone to blisters, try an anti-chafing sports balm such as BodyGlide Foot Balm or Chamois Butt’r GoStik.
These footwear-safe lubricating balms provide an invisible barrier against moisture and friction.
Acti-Bliss Wool is highly-carded, lanolin-rich Australian sheep’s wool that prevents blisters.
Lanolin is a natural lubricating wax found in high-quality sheep wool that prevents sticking.
Pop this wool into your shoes to eliminate rubbing. It’s particularly handy for long hikes.
The jury’s still out, but some athletes find that preventive taping hot spots can help do away with blisters before they appear.
Apply the tape smoothly, with no wrinkles, and ensure it isn’t too tight.
Moleskin immediately reduces friction, preventing hot spots from developing into blisters.
Try the Adventure Medical Blister Medic Kit or Blister and Burn Dressing Kit. These include GlacierGel: a waterproof, breathable and adhesive cooling gel designed for dressing blisters for instant pain relief and aided healing.
Already stuck with a blister? Don’t ignore it OR pop it if possible. Take a break for a few days and let your blister settle down itself, using a soft dressing for comfort. That blister is trying to protect raw and healing skin by providing it with nutrients and forming a barrier to infection.
If you HAVE to pop your blister, wipe a safety pin or needle with Betadine or rubbing alcohol. Swap the blister and wash your hands too. Pierce the top of the blister with a single pinprick, but keep the skin intact. The fluid will probably drain on its own. If it doesn’t, very gently press the blister. Next, apply a dab of antibiotic cream/ointment. Cover with a band-aid and change every day until healed, but leave the blister uncovered when you’re at home for an extended time.