Blistering feet caused by walking or jogging and simple prevention

by Johnny Jacks

Blisters on your feet can hinder your walking. Here, we’ll offer suggestions on how to prevent and protect your feet.

Foot blisters are a common issue for walkers and joggers, often caused by friction from shoes. To prevent them, it’s important to reduce friction inside your shoes and maintain cool, dry feet.

Common Causes of Foot Blisters

The shoes are the underlying cause of all foot blisters.

The shoes are the underlying cause of all foot blisters.

The primary cause of foot blisters is ill-fitting shoes. Blisters commonly result from friction between your toes, heels, and the soles of your feet against your shoes. Selecting the right shoe size and shape is crucial in preventing blisters.

Issues with Stiff and Sharp Shoes

Nearly any new pair of shoes can lead to blisters during the initial wear, as they tend to be stiff and may have sharp edges, especially in the heel area. It’s important to choose shoes that conform well to your feet. Properly fitting shoes help prevent heel slippage and toe crowding. To alleviate the stiffness of new shoes, consider shorter walks or runs during the initial wear.

Problems with Tight-Fitting Shoes

Wearing overly tight shoes can cause significant discomfort to your feet

Wearing overly tight shoes can cause significant discomfort to your feet

Wearing overly tight shoes that pinch your feet can also lead to blisters. During your walking activities, your feet may rub against the sides or heels of your shoes. The best remedy is still to opt for well-fitting shoes.

Issues with Oversized Shoes

Foot blisters can also result from shoes that are too wide. Shoes that don’t conform to your feet properly can allow them to slip out, causing your feet to slide forward with each step. This constant movement can lead to friction between different parts of your feet and the shoe. To address this, you can wear thicker socks or learn how to lace your shoes to prevent heel slippage with each step.

How to Prevent Foot Blisters While Walking

Effective Ways to Prevent Foot Blisters

Effective Ways to Prevent Foot Blisters

Swollen feet can halt your walking routine and have a significant impact on your overall health and daily life. In addition to choosing suitable footwear, consider these preventive measures:

Foot Massage: Regular foot massages can soften dry, tough skin, making your feet less susceptible to blisters by improving their elasticity. Increasing exercise intensity, such as extending walking time and distance, also acts as a natural foot massage by promoting healthy blood circulation.

Moisturize to Heal Cracked Heels: Using moisturizing products during your shower routine and applying them to your feet can help combat dryness, particularly reducing the risk of cracked heels.

Strengthen with Tannins: Tannins, compounds found in tea, are excellent for enhancing foot flexibility. Many athletes opt to soak their feet in a 10% tannic acid solution or tea to toughen their skin and reduce the likelihood of blisters.

Selecting the Right Socks

Choosing the Right Socks Matters

Choosing the Right Socks Matters

Another effective way to prevent blisters is by choosing the appropriate socks. Forget about cotton socks and opt for synthetic ones to keep your feet dry.

  • Avoid Seams that Rub: Before purchasing socks, it’s advisable to check for any seams that may cause rubbing against your feet.
  • Change Socks While Walking: Consider changing your socks if they become wet from rain or excessive sweating. Walking with wet socks is not recommended.
  • Optimal Thickness: Socks that are too thick can make your shoes feel tighter, while overly thin socks can make them feel looser. In either case, it can lead to blisters.
  • Invest in Quality Socks: Investing in high-quality socks not only provides better foot protection but also saves you money in the long run. Quality socks tend to have a longer lifespan.
  • Excellent Moisture Wicking: Look for moisture-wicking socks made from materials like acrylic, polypropylene, or CoolMax fabric. These materials help keep your feet dry and prevent blisters

How to Treat Foot Blisters

Draining the Blister

Blisters serve as a protective barrier for the skin underneath and help prevent infections. Popping a blister prematurely can introduce bacteria and lead to infection. Typically, blisters will naturally deflate and drain on their own in a few days with regular activity. However, you can expedite this process by carefully draining the fluid.

To do so, sterilize a needle with alcohol and gently puncture the blister. The built-up pressure inside will allow the liquid to drain naturally. Alternatively, you can gently apply pressure after puncturing to help the liquid drain slowly.

Applying Antibiotic Ointment

For smaller, nearly flat blisters, applying an antibacterial ointment or cream followed by a bandage is advisable. Change the bandage daily for 3-5 days. If you notice any signs of infection such as swelling, redness, or a rash, consult your doctor for guidance.

Soothing the Irritation

In addition to topical treatments, you can use a warm tea bag on the blister to alleviate pain. Swollen skin often comes with a burning sensation, and the natural antibacterial properties of tea can help relieve this discomfort. Another option is to break a vitamin E tablet in half and apply it to the affected area to enhance the soothing effect.

Tea Bags for Heat Relief

Tea Bags for Heat Relief.

Allow the Skin to Heal Naturally

Many experts recommend allowing blisters to heal naturally in a clean, well-ventilated environment. This means removing the bandage when you’re at home or engaged in regular activities. Allowing the blister to breathe helps prevent moisture buildup and heat, creating an environment less conducive to bacterial growth. However, it’s still essential to apply medication to minimize the risk of infection.

In general, blisters are not harmful but can restrict activities and exercise if not properly and promptly addressed. Both jogging and walking are excellent exercises for maintaining health and elevating heart rate.

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